Consuming a diet high in lean protein and low in carbohydrates can be a beneficial way to shrink your waist size and keep you energized all day long. This style of eating provides a reasonable amount of healthy carbs such as whole grains and vegetables as well as healthy, unsaturated fats such as nuts and seeds. The diet is based around eating lean protein such as eggs and poultry and swapping vegetables and whole grains in lieu of simple carbohydrates such as white breads and pastas. Furthermore, foods high in protein keep us satisfied for longer, however, be sure to reach for lean cuts of meat and watch your saturated-fat intake. All vegetables and fruits are full of nutritious vitamins and minerals, yet be sure to identify low carb versus higher carb vegetables; low carb veggies consist of all leafy greens, broccoli, cauliflower, zucchini, celery and cucumbers.
Step 1
Make a list of foods that want to include in your diet which are high in protein and low in carbs. For instance, lean sources of protein include tofu, lean poultry, fish, shellfish, eggs, beans, low fat dairy, bison, nuts and seeds while healthy low carbohydrate sources include whole grains and non-starchy fruits and vegetables such as leafy greens and melon. Manage your day by scheduling three meals and two snacks, each filled with lean protein and non starchy vegetables. For instance, breakfast may be eggs tossed with ricotta cheese, pine nuts and spinach. Almond butter and apples make a great snack option; trail mix is a convenient portable go-to snack and a Greek yogurt parfait with nuts and fresh fruit is a delectable way to enjoy a guilt-less dessert. Lunch may consist of a tuna salad in a whole grain pita stuffed with roasted non-starchy vegetables such as zucchini, tomatoes and kale with a side of melon and walnuts. Broiled salmon fillets with broccoli and cauliflower, drizzled with lemon juice and olive oil make a delectable and satisfying low-carb dinner. For an additional protein kick, top your dish with a dollop of Greek yogurt or a sprinkle of toasted nuts and seeds.
Step 2
Read the labels of all products and identify the important ingredients; be sure 'whole grain' is listed at the top. Aside from fish, eggs, poultry and tofu, foods high in protein consist of beans, legumes, oatmeal, buckwheat, popcorn, brown rice and whole wheat flour. These foods contain healthy complex carbohydrates, unlike white, processed simple carbs lurking on the supermarket shelves in fancy packaging. Beware of these white foods as they have been stripped of their healthy fiber and are not as close to their natural source nor as healthy as say a meal of ground bison burgers and steamed asparagus. Know that not all carbs are created equal; a carb from a piece of white bread will not supply you with the fiber, vitamins and minerals as a piece of whole grain toast. Moreover, try to incorporate protein sources with other foods rich in vitamins, minerals and complex carbs, which will yield a healthy lifestyle for you and your family.
Step 3
Try new protein-rich grains and non-starchy, low carb vegetables; get creative in your kitchen and experiment with your options. Whip up a hearty quinoa salad with chickpeas, avocado, cabbage, asparagus and Brazil nuts; drizzle with balsamic vinegar and a sprinkle of fresh basil and sea salt. Sweet potatoes, in moderation, make a great alternative to starchy white potatoes, which a do not have the nutritional benefits of their sweet spud family members. Toss your salads with dandelion greens, endives, mushrooms, spinach, squash, tomatoes, and onions to jazz up the flavor. Ricotta cheese and Greek yogurt work wonders in lieu of sour cream; substitute these protein--rich alternatives in your morning oats, evening parfait dessert or lunchtime smoothie.
Tips and Warnings
- Be sure to eat enough fiber in your diet when cutting out starchy foods such as breads and pastas. Fill your plate with non starchy vegetables and whole grains to reap the nutrients and fiber benefits. Carbohydrates are good for our brain and daily bodily functions as they are a key nutrient which helps to keep us energized, therefore a lack of healthy carbs may lead to fatigue and tiredness. Be sure to reach for lean sources of protein and keep an eye on the cholesterol you consume in protein-rich foods such as red meat, whole dairy and other high fat foods. Before starting any diet, be sure to talk to your doctor to determine if the low carb, high protein approach is right for you.
- High protein diets may cause problems with mood changes, which may result in cravings for carb-rich foods. High protein diets may lead to a loss of calcium in bones, which in turn may cause osteoporosis. Consuming too much protein may put a strain on the kidneys.
Things You'll Need
- RIGHT
- Whole Grains
- Beans and legumes
- Lean Protein such as poultry, bison, tempeh, tofu, seitan, eggs, cheese, fish, shellfish
- Vegetables
- Nuts, Seeds
- Nut Butter
- WRONG
- White Breads, white pastas, white flour, white potatoes
- Processed, refined foods (simple carbs)
- Starchy vegetables
References
- "Eat, Drink, and Weigh Less: A Flexible and Delicious Way to Shrink Your Waist Without Going Hungry;" Walter Willet 2007
- "Eat More, Weigh Less: Dr. Dean Ornish's Program for Losing Weight Safely While Eating Abundantly;" Dean Ornish 2002
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