Health & Care

All About High Protein and Low carb diets

Written by Walija Ishtiaq

High protein and low carb diets are becoming immensely popular as the means to lose weight while maintaining or increasing muscle mass. These days multiple varieties of eating patterns exist and people wonder whether it’s right for their lifestyle. This brief article on a low carb diet describes how it works and details its health benefits, as well as any potential drawbacks.

What is the high protein, low carb diet?

The low carb diet changes much of your daily carb intake for protein. These diets may be higher in fat to compensate for the carb deficit

For Instance, a 2,000-calorie version may contain 26% carbs, 40% fat, and 34% protein — equating to a daily protein intake of 170 grams for a 150-pound (68-kg) person.

Health Benefits:

Weight Loss:

Protein is the most filling macronutrient and helps decrease hunger and food intake, two effects that promote weight loss.

Blood sugar regulation:

 Both high protein and low carb eating patterns have been shown to improve short- and long-term markers of blood sugar control

Heart Disease Risk:

This diet may reduce heart disease risk factors like high triglyceride and high blood pressure levels thus preventing the risk of heart diseases

Keeps Bones Healthy:

It may help prevent bone loss and reduce fracture risk in older adults.

A high Protein, Low Carb Meal.

Possible Downsides:

This diet is linked to a few downsides, including an increased risk of some cancers such as colorectal cancer, as well as negative effects on liver and kidney health. Plus, Most people don’t require this much protein this eating pattern requires.

Foods to Limit:

The following foods must be limited while on a this diet.

  • Grains and starches: bread, rice, pasta, baked goods, cereals, etc.
  • Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
  • Sugary drinks: juice, sweetened coffee, and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
  • Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.

What do you think about this article? Let me know in the comments below.

About the author

Walija Ishtiaq

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