Low-Carb, High-Protein Diet

🍗 Low-Carb, High-Protein Diet

Overview

The Low-Carb, High-Protein Diet focuses on reducing carbohydrates while increasing lean protein intake. It's a popular approach for fat loss, muscle building, and appetite control.

Macronutrient Breakdown

  • 40–50% protein
  • 20–30% carbs
  • 20–30% fat

How It Works

Reducing carbs lowers insulin levels and encourages fat burning. Protein supports muscle repair and growth, keeps you full longer, and boosts metabolism through the thermic effect of food.

Benefits

  • Effective for fat loss and lean muscle preservation
  • Helps with satiety, reducing calorie intake
  • Useful for people with pre-diabetes or type 2 diabetes
  • Easy to implement with a wide food variety

Ideal Foods

  • Lean meats: Chicken breast, turkey, lean beef
  • Fish and seafood
  • Eggs and low-fat dairy
  • Non-starchy veggies: Cauliflower, bell peppers, leafy greens
  • Legumes in moderation

Foods to Avoid

  • Bread, pasta, rice, cereals
  • Sugary snacks and drinks
  • High-carb fruits: Bananas, grapes
  • Refined grains

Cautions

  • May cause initial fatigue due to lower carb intake
  • Excessive protein without enough fat may be hard to sustain
  • Hydration and electrolyte balance are important
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