high protein low carb diet plan
High Protein Low Carb Diet Plan
A high protein low carb diet plan is considered to be the most effective approach for weight loss. Therefore, for those who are struggling to lose weight, here are some sample diet plans that will help lose weight faster.
- Breakfast: ½ cup high fiber, low carb cereal, ⅓ cup milk, ⅛ medium melon such as cantaloupe, and 1 oz. almonds.
- Lunch: Healthy salad comprising 6.5 oz. or 4 cups salad greens tossed well with half a slice avocado, 2 tbsp. sunflower seeds, 3.5 oz. protein (egg, beef, chicken, fish, or tofu), and 2 tbsp. sugar-free Italian dressing.
- Snack: 1 oz. sliced ham and 1 oz. sliced Swiss cheese, with sugar-free mustard rolled around a medium dill pickle.
- Dinner: Basil chicken with vegetables.
- Dessert: ½ cup ricotta cheese with desired flavorings like sugar-free, flavored syrups, coffee and sweetener, unsweetened cocoa and sweetener (check carbs), or berries.
- Breakfast: 8 oz. or 1 cup low-fat yogurt, ½ sliced fresh fruit (banana, strawberry, blueberry), ¾ low-fat cereal, and 6 oz. orange juice.
- Lunch: Vegetable soup, 1 cup fresh spinach salad comprising one hard-boiled egg, 3 oz. sliced, grilled chicken breast, ½ cup shredded carrots, ½ cup sliced mushrooms, 2 tbsp. dried cranberries, 1 tbsp. crumbled feta cheese, 5 almonds, and 2 tbsp. low-calorie dressing.
- Snack: 1 cup skimmed milk and ½ cup berries blended with ice to make a shake.
- Dinner: Roasted pecan salmon, ½ cup steamed asparagus with lemon, ½ cup brown rice with chopped red pepper, 1 cup mixed green salad with cherry tomatoes and light vinaigrette, 1 whole-grain roll.
- Dessert: Iced tea (unsweetened).
- Breakfast: 2 eggs (boiled or scrambled) along with cooked vegetables.
- Lunch: Single slice of wheat bread with cheese and tomato toppings, vegetable salad, and milk.
- Snack: 2 oz. meat or fish, nuts, ¼ apple or grapefruit.
- Dinner: Carrots, cabbage wedge, lamb chops, herbal tea, and a cream cheese ball.
- Dessert: A glass full of protein shake.
- Cardiovascular Risks: Protein rich foods are also high in fats, and hence increase the cholesterol levels. Increased cholesterol, in turn, increases a person's risk of suffering from cardiovascular diseases.
- Cancer: What people fail to take into account is that foods rich in carbohydrates are also packed with various vitamins and minerals, which protect the body against cancer. Lack of these in your daily diet increases the risk of developing the same. Plus, high protein diets recommend more intake of meat. Eating meat on a daily basis, especially red meat, increases a person's chances of developing colon or bladder cancer by three times.
- Osteoporosis: High intake of animal protein results in excretion of more calcium in the urine than usual. If such a diet is followed for a longer period of time, this might make the person more susceptible to osteoporosis or/and even kidney stones.
- Constipation: Foods that are high in carbs are also enriched with fiber. Fiber improves the bowel movement. Lack of it in the body leads to constipation.
- Kidney Dysfunction: If you are following a high protein diet, it increases the metabolism of protein in the body, thereby increasing water loss. Diets that are high in animal protein raise uric acid levels in the blood which need to be filtered. Thus, the body starts excreting more water from the body in the form of urine. This increases the strain on the kidneys, making the person more susceptible to a kidney disease.
- Weakness: It is the function of carbs to provide the body with the energy that it needs for day-to-day functioning. Lack of carbs in the body makes you feel lethargic and drowsy. It also interferes with the brain's decision-making capability.