Why Low-Carb Diet Plan?
Low-carb diet plan is not recommended for those with diabetes or heart disease. It may cause weight gain and blood sugar swings which are dangerous. Also it’s difficult to stick to the diet because of its extreme restrictions. If you have a family history of diabetes or heart disease, then you should avoid eating too much fat and cholesterol from animal products like eggs, butter, lard, cheese and meat.
High protein, low-carb diet plan is a better choice for most people. It helps control hunger and cravings. However, it does require some effort on your part since you have to eat less than usual. There are many advantages of this type of diet plan. One advantage is that it provides enough energy to get through the day without getting tired.
Another benefit is that it doesn’t put you at risk of developing health problems such as cancer, heart disease, stroke and osteoporosis.
Benefits Of A Low-Carb Diet Plan:
You don’t need to count calories. You just focus on eating fewer carbohydrates and more proteins. You will feel full after each meal so you won’t overeat. The brain doesn’t register hunger if your body has enough fuel. You can prevent metabolic disorders such as heart disease, stroke and diabetes 2.
You don’t need to exercise as much because you will lose weight quickly on this diet plan. It’s easier to maintain a low-carb diet than other types of food plans. You can eat delicious food like meat, fish, eggs, nuts, oils, butter, cheese and vegetables. You can also drink alcohol and still lose weight.
Why Is High-Protein, Low-Carb Diet Plan Better?
It is a safe way to lose weight. It improves your nutrient intake and provides all the vitamins and minerals your body needs. Your energy levels stay constant throughout the day so you have more mental focus. You are less hungry and never feel the need to overeat. You get all the nutrition you need without taking any supplements. It is an excellent substitute for unhealthy fad diets. It improves your health and keeps you away from diseases like cancer, diabetes and heart disease. You can eat until you’re full without worrying about weight gain.
Disadvantages Of High-Protein, Low-Carb Diet Plan:
It’s expensive to follow and requires a lot of food. It may not be suitable for some people with specific health conditions. It is not effective for everyone and may not produce desired results. You may have to deal with annoying food restrictions. Long-term effects of eating high amounts of fat and protein are not known yet.
It may not work for women since it requires a lot of protein which women don’t need as much as men do.
Other types of diet plans are not recommended because they provide low-nutrient, low-fiber processed foods that increase disease risk and worsen insulin resistance.
What Counts As High-Protein And Low-Carb Food?
High-protein foods contain at least 20% protein by weight. Low-carb foods contain 40 or less grams of carbs per serving. One serving is equal to the size of the palm of your hand or a deck of playing cards.
FOOD Calories Protein(g) Carbs(g) Fat(g) Fish and Seafood Lean, cooked salmon (100 g) 245 33 0.2 12.4 Tuna, light, canned in water (100 g) 172 24 0.1 1 Shrimp, cooked (100 g) 173 27 1.3 2.1 Sea bass, cooked (100 g) 198 30 0.2 0.9 Halibut, cooked (100 g) 215 27 0.3 2.1 Oysters, cooked (100 g) 63 8.4 1.1 0.5 Crab, cooked (100 g) 121 18.1 1.3 2.2 Clams, cooked (100 g) 197 30.9 1.3 6.8 Cod, cooked (100 g) 164 26 0.5 0.9 Trout, cooked (100 g) 149 22.5 0.6 1 Flounder, cooked (100 g) 148 22.1 0.5 0.9 Lobster, cooked (100 g) 102 16.3 1 3 Crab legs, cooked (100 g) 227 32.2 1.4 9 Shrimp, cooked (100 g) 137 21.2 1.2 2.3 Scallops, cooked (100 g) 182 25.9 0.6 4 Turkey, lean, skinless dark meat (100 g) 172 28.2 0.4 5.1 Lamb, lean (100 g) 200 35.5 0.4 5.2 Duck, light (100 g) 204 34.4 0.6 6.3 Veal, lean (100 g) 205 30.2 0.5 3.8 Pork, lean (100 g) 176 29.5 0.4 5.3 Low-carb vegetables Lettuce, iceberg (100 g) 2 0.2 0.1 0 Tomato, red (100 g) 18 1.4 3.4 1 Cucumber (100 g) 8 0.4 1.9 0.2 Mushroom (100 g) 16 1 3.2 0 Celery (100 g) 16 0.8 2.4 0 Spinach (100 g) 23 1.2 5.4 1 Peppers, green (100 g) 23 1.1 4.2 1.3 Onion, yellow (100 g) 53 2.4 12 2.6 Eggplant (100 g) 20 0.9 4 1 Bell pepper, green (100 g) 22 1 6 0.5 Asparagus (100 g) 17 2 4.5 0 Broccoli (100 g) 24 1 7.3 0 Cauliflower (100 g) 20 1.2 5.6 0.4 Okra (100 g) 19 1.7 5.3 0 Zucchini (100 g) 16 1.2 4 0.5 Mushrooms, brown (100 g) 34 2.9 8.9 0.6 Spinach, cooked (100 g) 56 7.6 12.5 3 Onions, raw (100 g) 38 2.1 10.6 0.5 Peas, green (100 g) 72 7.2 15.1 1.3 Asparagus, cooked (100 g) 34 2.7 7.4 0 Green beans (100 g) 34 2.1 8.3 0 Broccoli, cooked (100 g) 29 1.9 7.2 0 Cabbage, green raw (100 g) 22 0.9 6.7 0 Carrots, raw (100 g) 49 2.4 13.5 0.4 Corn, sweet, yellow (100 g) 77 7.6 21 1.1 Cucumber, with peel (100 g) 13 0.7 3.4 0
How High-Protein And Low-Carb Plans Work?
High-protein and low-carb plans use foods that have low to medium levels of carbohydrates along with high amounts of fats and proteins. The low-carb food list consists mainly of meat, fish, eggs, cheese, butter, oils and nuts with some non-starchy vegetables such as lettuce, asparagus or tomatoes. Starch and sugar-rich foods are not included in the plan. However, there are also low-carbohydrate plans that allow the inclusion of natural sugars such as in fruits.
What Are The Benefits Of High-Protein And Low-Carb Plans?
High-protein and low-carbohydrate plans can improve several risk factors for serious health issues such as type 2 diabetes, heart disease and obesity. Low-carbohydrate plans are effective for weight loss since they help you shed pounds by making you feel full and decreasing your food cravings. Since the low-carb food sources are high in fat, they are also an excellent source of energy. The high-protein content in these foods helps preserve lean muscle mass, which can help with weight maintenance and encourage fat burning.
What Are The Risks Or Side Effects Of High-Protein And Low-Carb Plans?
The high-protein and low-carbohydrate plans are not without their risks. High-protein foods such as meat, fish and eggs are good sources of dietary cholesterol. An intake of more than 300mg/day can increase your risk of cardiovascular disease. Foods such as fatty meats and full-fat dairy products can also contribute to an increased risk of heart disease if you have other risk factors.
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