Keto Means
Keto Means
Photo: Karolina Grabowska
High protein, low carb diets may promote weight loss, preserve muscle mass, improve blood sugar control, lower your risk of heart disease, and enhance bone health.
High protein foods for weight loss Black beans. Black beans are often an inexpensive source of protein. ... Lima beans. Some Lima beans offer about...
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If you're new to the keto diet and its focus on low carbs, you might experience some sleep disturbances. Richards says keto insomnia is usually an...
Read More »High protein, low carb diets have become increasingly popular as a means of encouraging weight loss while maintaining or increasing muscle mass ( 1 ). They may have other benefits as well. Yet, multiple varieties of this eating pattern exist, and many people wonder whether it’s right for their lifestyle. This comprehensive guide to the high protein, low carb diet describes how it works and details its health benefits, as well as any potential drawbacks. Share on Pinterest What is the high protein, low carb diet? The high protein, low carb diet swaps much of your daily carb intake for protein. Although there’s no set macronutrient ratio, this eating pattern is based largely on the allotments of the two diets that inspired it. For example, low carb diets typically restrict carb intake to under 26% of total daily calories, or fewer than 130 grams of carbs for someone following a 2,000-calorie diet — while very low carb diets slash that number to under 10% ( 2 ). On the other hand, high protein diets often pack significantly more than the Recommended Daily Allowance (RDA) for protein, providing at least 0.6 grams of protein per pound (1.3 grams per kg) of body weight ( 3 , 4 ). Some boast over 1.4 grams of protein per pound (3 grams per kg) of body weight — the equivalent of 204 grams of protein daily for a 150-pound (68-kg) person ( 5 ). High protein, low carb 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. However, while some people, such as bodybuilders and athletes, pay close attention to macronutrient ranges when following this diet, many individuals simply cut carbs and replace them with high protein foods. What’s more, some people follow less strict versions that contain 30–35% carbs — although these are technically considered moderate in carbs ( 2 ). Types of high protein, low carb diets Some of the most popular commercial diets commonly considered high in protein and low in carbs don’t truly fit into both categories. Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs. Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, they’re high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein. In fact, no branded diets are known to conform to this pattern. If you’re interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges. This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources. Summary There’s no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources. Potential downsides High protein, low carb diets may have several drawbacks. Negative health effects Some studies associate high protein diets with an increased risk of heart disease and heart failure. In a study in 2,441 men aged 42 to 60, those with the highest total protein intake had a borderline significant 33% greater risk of heart failure than those with the lowest intake ( 28 ). However, the men with the highest protein intake were also more likely to be overweight and have diabetes, both of which are risk factors for heart failure ( 30 ). Research has also linked high protein diets — primarily those with lots of animal protein — to an increased risk of certain cancers, including colorectal cancer, as well as negative effects on bone, liver, and kidney health ( 31 , 32 ). It should be noted that high protein diets are widely considered safe for those with normal kidney function, though those with kidney disease should avoid this eating pattern ( 2 ). Very low carb diets are also tied to negative effects, including a potentially increased risk of death from all causes. Nonetheless, more high quality, long-term research on the downsides of both low carb and high protein diets is needed ( 2 ). Is all that protein necessary? Many people with moderately active lifestyles simply don’t need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound (2 grams per kg) of body weight per day. For most physically active people, a daily protein intake of 0.54–0.9 grams per pound (1.2–2 grams per kg) of body weight is likely optimal ( 33 ). Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if you’re unsure how much you should eat. Moreover, high protein, low carb diets aren’t necessary to promote overall health. Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios. Summary High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages. Foods to limit When following a high protein, low carb diet, it’s important to reduce your intake of carb-rich foods. You should limit the following: Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
It's unfair but true: It takes longer to burn fat than it takes to build muscle. Until the fat-burning component of The Bar Method technique...
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While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White...
Read More »breads, rice, pasta, baked goods, cereals, etc. Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc. sugar, agave, maple syrup, honey, coconut sugar, etc. Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc. juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc. Processed, high carb foods: french fries, fried chicken, pizza, chips, etc. You can include healthy, high carb foods like starchy vegetables and fruits in moderation. Remember that your total carb intake depends on your desired macronutrient ranges. Depending on your macronutrient goals, you may also need to reduce your intake of high fat foods like fatty meats and oils. Summary Highly refined carb foods like pasta, bread, sugar, and sweetened beverages should be restricted during a high protein, low carb diet. Foods to eat Eating mostly whole, nutrient-rich foods is best on a high protein, low carb diet — as with any healthy diet. You’ll generally want to up your intake of protein. Foods to eat on this diet include: Eggs: whole eggs and egg whites whole eggs and egg whites Fish and shellfish: cod, flounder, clams, shrimp, etc.
People in ketosis may experience a variety of side effects and symptoms, including headaches, stomach upset, and changes to their sleep and energy...
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On the other hand, a 2,000-calorie diet would exceed the calorie needs of some people, likely resulting in weight gain. Though 2,000-calorie diets...
Read More »a grilled shrimp and a non-starchy veggie bake Dinner: chicken chili topped with a dollop of Greek yogurt plus a green salad chicken chili topped with a dollop of Greek yogurt plus a green salad Snacks: cherry tomato and mozzarella skewers, a protein shake made with berries and cocoa powder Day 3 Breakfast: sun-dried tomato and Parmesan frittata sun-dried tomato and Parmesan frittata Lunch: broth-based vegetable soup served with a bunless black bean and tofu burger atop a mixed green salad broth-based vegetable soup served with a bunless black bean and tofu burger atop a mixed green salad Dinner: peppers stuffed with minced turkey peppers stuffed with minced turkey Snacks: peanut butter and celery sticks, chia pudding with berries Remember, meal choices vary depending on what type of high protein, low carb diet you’re following. Summary Meals and snacks on a high protein, low carb diet should focus on whole, nutrient-dense foods.
Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil....
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Regular Crust This type of pizza crust can have up to 33g of carbs without any added sauce or cheese. If you're limiting your carbs to 20-50 grams...
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Dark chocolate is best for you because it's the least processed chocolate, which means it contains the highest percentage of flavonoid-filled cocoa...
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People who consume too many calories may gain weight, even if they are in a state of ketosis. High fat foods tend to contain many more calories...
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