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Menu Plan for a High Protein Low Carb Diet

Kanika Khara
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.
As the name suggests, a high protein low carb diet works by increasing the protein intake and limiting the carbohydrate and fat consumption. Proteins are highly essential to our body, as they boost our energy levels.
Though carbohydrates are equally important too for our body's growth and development, if you are on a weight loss regime, you will most probably be recommended to restrict the carbohydrate intake in your daily diet
The intake of carbs gives a sugar rush that raises the blood sugar levels in the body. This can be extremely unhealthy, especially for diabetic patients.
Unlike other diet plans that provide insufficient carbohydrates and allow excessive fat intake, this diet provides moderate or reasonable amount of carbohydrates and healthy (unsaturated) fat, with high proteins and fibers in the body. Atkins diet and South Beach diet are the two most common high protein low carb diets.

How Does This Diet Plan Work

By limiting carbohydrates, the body enters a different metabolic state called ketosis, in which it burns the body fat for fuel. Usually, the body burns carbohydrates for fuel, but when a person is in ketosis, he/she gets energy from tiny carbon fragments called ketones, that act as a fuel source by breaking down the fat stores aiding fast weight loss.

The Ideal Diet Plan
Fish, cheese, fruits, or fresh green leafy vegetables such as spinach and lettuce, etc., are some of the best low carb foods. White rice, pastas, jellies, potatoes, and all types of sweets should be completely avoided.
The diet should be high in protein, minerals and vitamins, hence, lean, skinless meat and nuts can be incorporated into your daily diet.
You should try to have small meals at regular intervals, rather than having large portions twice or thrice a day. Aim on drinking at least 10 to 12 glasses of water per day, or include as many fluids in the diet as possible. Just make sure your body is hydrated well. And yes, that also means cutting out on coffee and going easy on that mug of beer.

Sample #1

☛ 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.

Sample #2

☛ 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).

Sample #3

☛ 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.

Associated Risks

Carbohydrates are necessary for the proteins to carry out the normal functioning of the body. Even though you would be meeting the protein requirements of the body by following a high protein diet, they would be useless without the carbs.
If you consume too much protein at a time, it gets converted into fat. In short, a protein diet will work only when the body is supplied with other nutrients in adequate quantities. Protein, without these nutrients, leads to insomnia, irritability, mood swings, constipation, muscle cramps, diarrhea, and general weakness.
It may also cause several serious medical conditions such as:

★ 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: People fail to realize that foods rich in carbohydrates are packed with various vitamins and minerals, which act against cancer. Lack of these in daily diet increases the risk of developing the same. Plus, high protein diets recommend eating meat on a daily basis that may increase one'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.
If you want a fit, healthy body, limiting the carbs and increasing the protein intake is not a bad idea. But cutting out on carbs completely or consuming proteins excessively may do more harm than good. Always consult a dietitian before starting out on a diet. A well-planned diet along with proper sleep and exercise is the only way to lose weight.
Disclaimer: It is recommended that you consult a dietitian or nutritionist before starting out on any kind of diet. A personalized diet will be more beneficial for your overall health.