Following a high protein, low-carb diet can help you feel more satiated and lose weight without having to worry about calories or feeling hungry, according to a study published in 2008 in the "American Journal of Clinical Nutrition." Protein is the most satiating nutrient of all, while fat is second and carbohydrates are far behind. This is why a low-carb diet usually results in a spontaneous reduction in your calorie intake. However, to supply your body with the energy it requires, your high protein, low-carb meal plan should also include a sufficient amount of fat along with adequate servings of protein.
Breakfast
To start your day with a high protein and low carbohydrate meal, forget about breakfast cereals, toasts, bagels, muffins and other traditional breakfast foods. Get protein from eggs, cheese, nuts, nut butter, smoked salmon, deli meat or leftover meat. You can complete your meal with non-starchy vegetables, which are low in carb but high in nutrients, as well as fats from olive oil, butter, bacon or avocado. For example, you can simply have cottage cheese mixed with peanut butter and a few berries, cheesy scrambled eggs with bacon and broccoli or smoked salmon, cream cheese, cucumber and avocado rolls.
Lunch
For lunch, avoid paninis, pasta salads, sandwiches, subs, pizzas, sushi, buns and other convenient and typical lunch meals that are rich in carbohydrates. Instead, have a high protein, low-carb salad. Base your lunch on a big amount of non-starchy vegetables like leafy greens, green onions, fresh or sun-dried tomatoes, cabbage, radicchio or cucumber for example to meet your requirements for vitamins, minerals and fiber while getting an abundance of antioxidants. Serve your salad with at least 4 to 6 oz. of protein from fish, seafood, poultry or meat and drizzle with a low-carb dressing. You can also add more low-carb toppings like avocado, nuts and cheese.
Dinner
To stay on track with your high protein and low carb meal plan, avoid the traditional side dish like potatoes, French fries, rice, pasta, bread and the like. Instead, base your dinner on non-starchy vegetables, a 4 to 6 oz. of protein and fats. For example, you can serve a serving of steak with green beans with a dollop of butter or a fillet of salmon with bok choy cooked in olive oil and served with a mixture of soy sauce and sesame oil. You can also have high protein low carb pasta by using spaghetti squash and adding at least 4 to 6 oz. of ground beef or meatballs in your tomato-based sauce.
Snacks
Stay away from fruits, granola bars, crackers, yogurt, milk and sugar-containing foods if you need to keep your carb low. If you feel hungry between your meals and need a little snack, choose nuts, cheese, meat or non-starchy vegetables. For example, you can have a tuna salad made with canned tuna mixed with mayo, celery sticks with almond butter, cottage cheese mixed with peanut butter, 1 to 2 oz. of cheese or a few slices of meat.
Member Comments