How do Low Carb High Protein Diet Meal Plans Boost our Energy?

Low carb diets ensure that the carbohydrates intake by our body is less. High carb content in the diet leads to many illnesses. It raises sugar levels, insulin resistance, weight gain, causes acne, and tooth decay. Moreover, it can cause diabetes and many related health issues.  Many low carb high protein diets like the Atkins and Ketogenic Diet are introduced for weight loss and improvement of health and wellness. 

Excess intake of carbohydrates can worsen health. On the other hand, high protein intake can improve our health in many ways. Protein provides more power to the body, keeps us energized and activated and helps cells and muscles respire more. Therefore, it increases muscle strength. In addition, it repairs old cells and tissues and develops them. It is good for hair and skin growth and repair. The collagen present in these organs require protein intake for repair and development. Moreover, it creates hormones and enzymes that are involved in basic body functions for nutrient regulation. They ensure that body mechanisms are carried in a proper way and meet all nutrient demands properly. 

High Protein Low Carb Foods

  1. Meat – beef, chicken and red meat.
  2. Eggs – brown and white eggs
  3. Fish – salmon, skillet, flounder
  4. Green leafy vegetables – spinach, lettuce, parsley, broccoli
  5. Nuts (almonds, cashew, walnuts) and seeds (chia, flax)
  6. Few fruits like strawberries, blueberries, avocado, and apples.
  7. Unsweetened dairy products. For example Greek yogurt, heavy cream, cheese and whole milk.
  8. Coconut, olive and rapeseed oil.
  9. Unrefined grains – for example oats, brown rice, brown bread, whole wheat bread and quinoa
  10. Legumes – lentils, beans, chickpeas
  11. Dark chocolate – with very less sugar and high cocoa content

Foods to avoid in Low Carb High Protein Diet

  1. Refined grains – wheat, white bread, rice, pasta and noodles.
  2. Sugars – sweets, ice creams, chocolates, juices, soft drinks, and any item with sugar in it.
  3. Processed foods – canned and tin packed foods from factories.
  4. Low-fat dairy products – to reduce the fat content and balance taste and consistency, low-fat products have slightly raised sugar levels 
  5. Starchy vegetables – potatoes

High Protein Low Carb Recipes for Weight Loss

The do’s and don’t of a low carb high protein diet can help us prepare high protein low carb meal plans when on such a diet. A moderate level of carbs alongside more protein and leafy greens in a plate can result in proper portions. 

Breakfast Menu

Meal 1: Hard boiled eggs with baked or air-fried sausages.

Meal 2: Cheese omelet with low carb vegetables.

Meal 3: Scrambled eggs with mushroom sauce with heavy scream

Meal 4: Oatmeal with nuts, chia seeds, peanut butter and berries

Meal 5: Poached eggs with whole meal bread

Check 10 Amazing High Protein Low Carb Breakfast Recipes.

Lunch Menu

Meal 1: Grilled chicken with sauteed bell peppers and hummus dip.

Meal 2: Beef steak with mushroom sauce, green beans and mashed potato

Meal 3: Mince mutton meatballs with boiled eggs and tomato gravy

Meal 4: Grilled salmon with roasted beans and green (lettuce and parsley) salad.

Meal 5: Mutton kebab with parsley, onion and hummus dip.

Dinner Menu

Meal 1: Caesar salad – salad leaves, lettuce, cucumber, tomato, chicken chunks, mayonnaise and greek yogurt mixed with salt and pepper for dressing. 

Meal 2: Air-fried chicken wings with whole wheat bread.

Meal 3: Beef chunks with stir-fry vegetables and brown rice. 

Meal 4: Lentils with beef mince kebab, salad leaves and cucumber salad and brown rice.

Meal 5: Spinach and red meat curry with protein bread and salad leaves. 

Dessert / Snack Options

  • Greek yogurt with strawberries, peanut butter, walnuts and chia seeds
  • Strawberry Greek yogurt with protein bread
  • Avocado, strawberries and apple salad
  • Peanut butter on whole meal / protein bread
  • Strawberry / apple shake with nuts and chia seeds

Benefits of Low Carb High Protein Diet

A high protein diet provides our body with sufficient energy and keeps us active and a low carb diet regulates our body glucose levels and prevents many chronic illnesses. The combination of such a diet provides our body with many advantages. 

Blood Sugar Regulation

Meals composed of higher concentration of protein provides the body adequate energy to perform vital functions. Reduced carbs content avoids sugar spikes in the bloodstream that are the primary cause behind high and irregular blood sugar patterns and other related illnesses. 

Reduce Appetite

Protein intake increases release of fullness hormones and reduces concentration of hunger hormones like ghrelin. Therefore protein intake increases fullness and reduces hunger. Consuming carbs rich meals triggers a mechanism in our brain that makes our body crave for more sugar. Therefore a high carb diet makes us consume more food. A low carb and high protein diet is the best way to eat in adequate portions, control appetite and stay active and energetic. 

Weight Loss

Protein rich foods require higher oxygen content to break down the food molecules, hence higher energy levels and more calories are used to lower stored fat and boost energy levels. Low carb and high protein content improves hormonal and enzyme function. It makes them work more actively and break down food consumed to provide energy. Therefore the diet burns down more calories and helps lose weight and improves energy level making us stay active and keep shedding calories at a higher rate. Raised energy levels, higher calorie burnout and reduced appetite lead to weight loss.

Promotes Bone Health

Protein rich diets are very essential for bone health. Half of our bones composition is made of proteins and it helps in calcium absorption. It prevents weakening of bones and fractures. This is vital for women and old age people with weakened bones.

Reduces Cardiac Illnesses

Low carb and high protein diets are nutritious and keep body composition balanced. They avoid chronic illnesses as a result of irregular body composition. Therefore, it helps stay away from cardiac illnesses. 

Faster Growth and Repair of Cells

Proteins are used in many parts of our body. In cells, as carrier proteins, to make antibodies, enzymes and hormones. High protein intake ensures cell growth and repair takes place at a high rate. Protein is required by the collagen and keratin in our hair, collagen in our skin, by our bones for better absorption of calcium, and to facilitate movement of large molecules to and from cells. Therefore, a protein rich diet results in faster growth and repair of cells and improves cell functions.