Health

High-protein, low carb diets

On September 28, 2018 by

By Kevin Woo for StrongHealth.com

Look in the mirror and you might not like what you see. You’re probably in the same boat as 100 million other Americans, either overweight or obese. The Journal of the American Medical Association and the Centers for Disese Control report that one-third of the US population is carrying around more than a few extra pounds.

The consequences associated with carrying around that spare tire or muffin top are heart disease; type 2 diabetes; cancer; dyslipidemia; hypertension; and stroke. It’s no joke, being overweight can kill you.

How did we get here? Most of us lead busy lives, we eat when we can and pay for gym memberships that are rarely used. Eating well takes a lot of thought and planning. Swearing off your favorite carb-loaded foods sucks. It’s hard to shed 20 or 30 pounds when a bowl of ice cream sounds way more appealing than celery and peanut butter.

Switching  yourself to a high-protein, low-carb diet is a smart way to eat your way to better health. Is it worth the effort? Absolutely.

The basics of a high protein, low carb

A high-protein, low-carb diet will restrict you to about 40-to-50 grams of carbs per meal. A low-carb diet can take away all the fun of eating. Pasta, pizza, bread, dairy, soda and sweets suddenly find themselves on the no-fly list. And if that isn’t bad enough you’ll need to eliminate rice, potatoes, juicy fruits, and most alcoholic drinks. Sounds appetizing right?

High-protein, low-carb diets come in various forms. You can create your own menus by identifying good protein choices that fit your lifestyle and that you can prepare with relative ease. Good proteins include lean meats, fish, skinless poultry, tofu, some beans and non-starchy veggies.

If you’re the type of person who prefers to follow a preset program, you can check out popular programs like the South Beach diet or Atkins. Full disclosure: both diets have plenty of detractors.

Or you can return to cave person days and check out the Paleo diet, which is based on what people ate 10,000-to-2.5 million years ago (lean meats, fish, fruits, veggies, nuts and seeds). The Mayo Clinic concluded that Paleo is most likely to help you lose and maintain your weight.

Low carb diets help to regulate insulin and eliminate ‘empty’ calories

A low-carb diet helps regulate the insulin inside the body.  Insulin is a hormone that unlocks the blood and muscle cells so sugar can enter. If there’s too much sugar in your system and not enough insulin, your system will back up and cause sugar overload.

To manage insulin levels via diet, it’s important to managed the amount of  carbs you eat at a single meal or snack. Managing the carbs you eat will regulate your body’s insulin and sugar supplies.

A quick fix to managing your insulin level is avoiding “empty” calories like sugary foods, cakes, donuts, candy, fruit juice, soft drinks, and certain fats such as margarine and shortening.

High protein diets help with satiety and muscle building

Fad diets make bold claims. What they all have in common is fast weight loss. What they don’t do is teach people how to eat well and exercise over the long-term. After years of study, researchers agree that high-protein diets help people lose weight and decrease satiety. Evidence conducted by the National Institutes of Health concluded that diets higher in protein combined with a reduction of refined carbohydrates curb the feeling that it’s time for a snack.  Although uncorroborated there is evidence that high-protein, low-carb diets can improve overall health and help maintain ideal weight levels.

If your goal is to sculpt your body and turn those problem areas into lean muscle, increasing your intake of protein, and laying off the midnight snacks, will help you achieve your goal. Eggs, fish, skinless chicken breast, low fat Greek yogurt, low fat cottage cheese and a consistent exercise program will help you lose weight and tone your body.

What are carbs and proteins anyways?

The first thing to know about carbs is that not all carbs are alike. Carbs are made up of the fiber, sugar and starches and are in the food we eat. They are also known as macronutrients, which give the body energy. It’s important to make sure you eat the good carbs and not eliminate all carbs.

There are two types of carbs. Complex carbs are absorbed slowly into your sustem and provide the body with energy. Examples of complex carbs (i.e. the good carbs that should not be elminated from your diet) include: brown rice, whole grains, wheat, oats, some beans, peas and lentils.

Simple carbs are bombs for your body. If consumed over a long period of time they can cause permanent damage to your system because of the high levels of sugar. Examples of simple carbs are juice, honey, milk, cookies and bisquits.

Proteins are also known as macronutrients. Protein is made up of amino acids (think of amino acids like a Lego that builds and rebuilds your body) and is consumed to make other proteins within your body. Your body can’t store protein, that’s why it’s important to get enough through your diet. Good protein sources include lean red meat, chicken breast, pork, fish and some nuts.

 

 

Carbohydrates are the sugars, starches and fibers found in your food

Carbs get a bad rap. People think that if they eliminate carbs from their diet they’ll lose weight. Not true. You need some carbs in your diet so your body can make glucose to provide energy to your muscles. It’s important to introduce good carbs (non-starchy veggies), legumes, nuts, brown rice and whole grains to your diet.

Carbs are important in small doses but many people eat more than they need

While president, Barack Obama would have the same late-night snack – seven almonds. Exactly seven. He ate them for the fiber, calcium, vitamin E, and niacin. And if those reasons weren’t enough, President Obama’s snack preference helped prevent heart disease and improve bone strength.

The take away from Obama’s eating habits isn’t what he ate (although that’s important) but how many almonds he ate. His snacking habit is a lesson in moderation.

Unlike Obama, you might grab a handful of cashews pop them in your mouth a few at a time. Maybe your handful of cashews followed a dinner of spaghetti and garlic bread. Double carb bomb. Cashews have more carbs than any other nut and pasta is a simple carb.

Why do people eat more carbs than they need? One reason is because food that’s bad for you tastes good. Who can walk away from pizza, birthday cake or fresh baked bread with creamy butter?

If you opt for a high-protein, low-carb diet you don’t have to walk away from the bad carbs. Just throttle it back a notch. If you’re going to eat cashews, limit the quantity to seven.

Proteins are made up of amino acids

When we think of “proteins” we tend to think of steak, chicken and fish. However, the body has internal protein whose function is to relay signals around your body (we’ll save you the biology lesson).

Internal protein is made up of amino acids. Our cells, muscles and tissue are made up of amino acids. If you’re not sure what an amino acids are, just know this, they’re really important. Amino acids are the building blocks of all biological processes such as transporting nutrients, assist with organ function, healing, and removal of waste.

The body is made up of 20 amino acids, half of which the body can make on its own. The other 10 need some help from the food you eat. That’s another reason why you should eat your veggies (and meat).

Protein is essential for tissue growth in the human body

Protein is essential for the body to function properly. The nutrients that come from foods high in protein help the body heal and continue to function at peak efficiency. It also helps maintain strong bones, muscles, healthy skin (remember it’s your body’s largest organ) and blood.

What are the best high-protein low-carb foods to eat?

Diets don’t need to be painful. A high-protein, low-carb diet offers a wide variety of food options, provided you don’t expect to subsist on pizza and beer. The best high-protein, low-carb foods include:

  • Eggs
  • Fish
  • Chicken or breast
  • Lean beef
  • Greek yogurt
  • Non-starchy veggies (no corn or potatoes)
  • Quinoa
  • Legumes
  • Avocado

Meats like beef, chicken, and fish are very high in protein

Most people who go on a high-protein, low-carb diet get their protein from lean red meat, chicken (breasts are preferred) and fish. Those options work for most people but if you’re a vegetarian or vegan you might be wondering how to get around the meat issue. Not to worry, tofu, nuts and veggies provide substantive options. Vegetarians have more choices because they can eat daisy products like Greek yogurt.

Eggs are a great source of protein and have few carbs

When someone tells you that she (or he) had breakfast for dinner it’s almost sure to bring a grin. We’ve all had a cereal for dinner. If the breakfast dinner included eggs, that was a winner chicken dinner. Eggs, or maybe a frittata if you’re adventurous, is the best high-protein, low-carb food. Inside that little white shell is selenium, vitamins A, D, B2, B6, B12, zinc, iron, copper and a bunch of other good stuff. Eggs only have 77 calories, six grams of protein and five grams of HDL (aka the good cholesteral). Did we mention that eggs are cheap? According to projections from the Department of Agriculture, the price for a dozen eggs in 2018 range in price from $3-to-$6 in San Francisco and New York.

Nuts and seeds are a good source of healthy fats and protein

If you’re not big on meat, fish or poultry you can find protein in some nuts and seeds. A secondary benefit is that nuts provide omega-3 fatty acids (which are good for your heart), vitamins, and minerals. Nuts are low in simple carbs so a few nuts can eliminate hunger pangs. They also stimulate the fat burning process in your body so nuts will help you shave off some weight.

It’s a good idea to stay away from processed nuts that have been roasted and loaded up with salt or sweat coatings (they’re easily identifiable because they come in a can). You can eat them as a snack, throw them into a salad or add nuts to a smoothie.

Nuts are a very dense food which means they’re high in calories. Keep your portions small and you’ll experience all the benefits of nuts. Nuts with the fewest carbs include:

  • Pecan
  • Macadamia
  • Brazil
  • Hazelnut
  • Walnut
  • Peanut

Vegan protein sources include peas, tofu, and seeds

If you’re a vegan (or vegetarian) you’re probably wondering how you’ll get enough protein without eating meat. Not to worry, you too can adopt a high-protein, low-carb debate. Vegan diets, by definition, are high on the vegetable scale. Protein sources for vegans include nuts, seeds, tofu, tempeh, green beans, legumes and chia seeds.

Other foods that are ideal for vegans and vegetarians are:

  • Soy products
  • Seitan and wheat
  • Rice
  • Protein powders

There are more options for vegetarians because they can include eggs, dairy, yogurt, and cheese.

Healthy oils like coconut oil can be a great choice

Nutritionists can’t agree on the “best” or “healthiest” oils. Choosing the right oil for you depends on your type of cooking. The first thing to consider is the oil’s smoke point, which is when oil starts to burn and set off your smoke alarm. Heating oil past its smoke point harms the flavor, and many of the nutrients in the food degrade in the cooking process. That’s not a good thing.

If there is a consensus among foodies the favorite would be olive oil, as long as it’s extra virgin olive oil (EVOO). Avocado oil is also popular. Use of EVOO has been linked to better heart health. Olive oil has a low smoke point so it’s best used for low and medium-heat cooking. Other carb friendly oils include:

  • Avocado Oil
  • EVOO
  • Canola
  • Peanut
  • Grapeseed

Low carb snacks include sweet potato fries and nuts

The best low-carb snack is no snack but that’s probably unrealistic.

If you pick a bad snack you can blow your daily limit for carbs in one sitting. So-called high-protein energy bars can be chock full of carbs so be sure to read the labels.

That being said, eggs are a good low carb option. Hard-boiled eggs are easy to transport and if you want to kick it up a notch add a little mayo (be careful about how much you use) and seasonings. Some cheeses and an avocado are also good options.

Nuts are good for snacking especially macadamia, Brazilian or pecans. Be careful how much you eat because like everything, nuts have calories and those calories add up over the course of a day.

Stick to low carb fruits like watermelon, blueberries, and avocado

So how about fruit? All fruits contain at least a few carbs (in the form of sugar) but some fruits have more sugar than others. As a general rule, melons (e.g. watermelon and cantaope) and juicy fruits such as peaches and grapes are sugar bombs and will cause your sugar levels to spike.

If you’re going to eat fruit stick with berries – raspberries, blackberries and blueberries as they have lower sugar content. Mix it with some Greek yogurt and you’ll have a satisfying and filling snack.

How much fruit can you have?

It’s hard to say no to fruit, especially during the summer. The Keto low carb diet recommends thats you limit your fruit intake to less than 20 grams per day, which is the equivalent of a single slice of watermelon. You’re better off eating some berries, a few cherries, a few grapes or a small plumb once a day.

Some carbohydrates are necessary and it is best to get them as vegetables and fruits

Your body needs carbs in order to function properly but it’s healthier to eat complex carbs which break down over time as compared to simple carbs which break down more quickly (think about that sleepy feeling you get after a big plate of pasta. That’s a simple carb doing it’s thing). As a general rule, Americans eat too many bad carbs – pasta, bread, cereal, any yogurt that doesn’t have the word “Greek” in it, juice and booze.

Instead of carb loading on spaghetti (which by the way has 53 grams of carbs per cup of spaghetti), try eggplant parmesan which only has 12 grams of carbs.

Conclusion

Dieting is hard. If it were easy Barnes & Noble wouldn’t need an entire section devoted to the subject. Getting yourself on a diet and sticking to is takes work and dedication. Dreaming about fresh baked bread is normal. But if you pick the right diet for your lifestyle your heart, blood and organs will reward you for the effort.