On The Table

A collection of knowledge-based articles to inspire overall wellness.

Benefits of Weight Loss with a High Protein, Low-Carb Diet

Carbohydrate, protein, and fat are the three macronutrients that comprise the diet. The totality and mix of each can dictate the body’s wellbeing. Although the body needs each macronutrient, it can function more efficiently with proper nutrition. Choose protein-rich foods, nourishing produce, and healthy fats to achieve optimal health.

Benefits of Weight Loss with a High Protein, Low-Carb Diet

Why a Low-Carb Diet?

First off, carbohydrates are not the evil food villain like most often think. When it comes to the issue with carbs, the general U.S. population is getting too much of them from added sugars, most often in the form of convenience foods. The general recommendation for sugar is no more than six to nine teaspoons per day while the average intake is a whopping average of 20 grams per day! Added sugars load the body up with empty calories, meaning they add to total calories but offer no vitamins and minerals. Nutrient-rich foods are not only typically lower in calories, but offer imperative nutrients for body processes and functions. Nutrient-rich carb options include whole grains, fresh vegetables and fruits, and most dairy products. Whole grains and fresh produce also attributes to adequate fiber intake. So in place of refined white breads, baked goods, and sugary desserts, consume vibrant veggies, moderated fruits, and protein-rich dairy products such as Greek yogurt.

Benefits of a High Protein

Protein is imperative for day-to-day body processes. A diet filled with protein can help aid in efficient weight loss while maintaining lean body mass. Lean muscle also helps to accelerate metabolism, thus resulting in further weight loss. Protein helps reduce hunger while keeping the stomach satiated and full until the next meal. Modest amounts of protein with nutrient-rich carbs can keep blood sugars, cholesterol levels, and blood pressure within normal limits.

When it comes to a high protein diet, it is important to remember calories still matter. Although calories can naturally reduce when limiting pastas and sweets, be cautious of high-fat meats such as steak, bacon, and sausage. Although fat is also thought to be a food villain, important body functions are compromised without it. Choose those “healthy” fats found in nuts and seeds, vegetable oils, and fish. Be sure to avoid any product containing trans fat, often disguised as “hydrogenation” or “hydrogenated oils” to reduce the risk of heart disease.

High Protein Foods

Animal Meats and Products

1. Chicken
Chicken is seamlessly used thanks to its high versatility. Pair grilled chicken breasts with fresh veggies, shred chicken for tacos, or cube to top salads or add in soups.

2. Beef
Red meats generally have a bad reputation. However, red meats such as beef is a significant protein and iron source. Try to choice leaner beef cuts such as tenderloin and sirloin.

3. Tuna
Tuna provides not only protein, but those notorious healthy fats. Canned tuna is a convenient and inexpensive high-protein option.

4. Milk
Although milk naturally contains carbohydrate, it also provides protein. Be weary of picking flavored milks, as they generally contain added sugars.

5. Greek Yogurt
Unlike traditional yogurt, Greek yogurt supplies an ample amount of protein. When choosing a Greek yogurt, stick to plain or a product without added sugars.

6. Cottage Cheese
A cup of cottage cheese can be a high-protein breakfast or snack option loaded with calcium.

7. Eggs
Scrambled or hard or soft-boiled, eggs contain ample amounts of protein. If worried about cholesterol and fat consumption, stick to the egg whites, as the yolk contains the cholesterol and fat attributed to eggs.

Plant-Based and Meatless Options

8. Beans
Beans are a particularly versatile, plant-based protein while also offering fiber. Prepare vegan chili, use in tacos, throw in salads, and other preferred methods!

9. Lentils
Like beans, lentils are multipurpose. They can compliment main dishes, be thrown into casseroles, or simply consumed on their own with desired seasonings and spices.

10. Peas
The power of peas generally goes unnoticed. However, the podded pea contains protein unlike most veggies. Eat alone or throw in casseroles or soup if the flavor is not enjoyed.

11. Nuts
Nuts not only provide protein, but healthy omega-3 fatty acids. Top on salads or Asian-inspired dishes or mix into sauces for a satisfactory crunch.

Take Out the Guesswork

Sometimes remembering what types of food to buy from the grocery store and making time to cook healthy recipes can be a hassle. If you’re looking for something fast and convenient without the hassle of frequenting the grocery store, bistroMD offers a diet delivery program that can help you successfully lose weight through healthy eating.

We cook with the freshest ingredients and have over 200 recipes and a customizable menu so you should have no problem finding something to satisfy your taste buds. Every bite you take follows this proven approach for healthy weight loss. Our program provides 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates. It only takes a few weeks to start seeing results. You don’t have anything to lose, but the fat!

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The seven-day option comes with the My Night feature, your one night a week to kick back, relax with friends and eat whatever you want. The two programs range from $130-$160 and EATS, our essential and tasty snacks, are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.