Either If you are trying to lose some weight or build muscles, Protein is one of the most important nutrients to keep in check. If you are into weight loss then you also face another hurdle of carbs. Weight loss requires you to cut calories and carbs are the ones to contain the most calories. Low-carb Proteins are the ones that help the most in weight loss.
You can get better results for your weight loss efforts if your plate contains 50 to 150 gm of carbs. cutting carbs for weight loss is not a revolutionary idea as It’s been here for a while.
The problem here is that High carb foods are all around us. Our favorite snacks contain a ton of them and unintentional carb consumption is one of the reasons you are not losing weight.
High Protein foods like Milk, legumes, and some beans also contain quite an amount of carbohydrates.
Think of it like this, In Lunch, you ate kidney beans (Rajma) obviously because of whooping 24 gm protein in 100 gm of kidney beans. While looking at the carb consumption for your day. you found that you are way above your daily limit because of 60 gm of carbs that you consumed while eating that 100 gm of kidney beans.
Although Kidney beans contain most of the healthy carbs. It was just to give you an idea of how much extra carb is consumed unintentionally.
Taking one step at a time let’s try to find some High Protein and low-carb foods to cut out unintentional carb consumption from proteins. But First, let’s see why Protein is Important for a healthy diet plan.
Why is Protein so Important
Protein is arguably the king of Nutrient when it comes to weight loss. Protein helps in increasing the feeling of satiety (Feeling full) by decreasing the level of a hormone called ghrelin (the hunger hormone). But besides that, It has a ton of other less known benefits.
Protein is necessary for building muscles. Protein also helps in the formation of different body chemicals like enzymes and hormones in the body. Our nails and hair are mostly made of protein. Protein plays an important role in the building of Skin, cartilage, blood, and bones.
If everything about protein is good and shiny then why don’t just try only a high protein diet like Atkins diet. It’s because there are many risks involved in a diet like this. Also, as the saying goes “Excess of anything is bad“.
Risks involved with following a high protein diet include kidney stones, higher risk of cancer, and increased risk of cardiovascular disease. our body forms ammonia in the process of breaking protein to which no one seems to know the long term effects of higher ammonia levels in the body.
How much Protein Is Enough
Unlike the majority of other nutrients, Protein is a macronutrient. Macronutrients are those nutrients that our body needs in comparatively larger amounts. There are 3 macronutrients that our body needs in a decent amount for proper functioning namely carbohydrates, fats, and protein.
An average person needs about 0.8 gm of protein per kg of body weight or 0.36 gm per pound as per the dietary reference intake or DRI. It comes out to be 60 gm of protein for a person weighing 75 kg or 165.3 pounds.
One of the myths around Protein is that the more you eat it, the more muscles you’ll gain. This myth is fundamentally wrong because protein helps you in gaining muscle. It doesn’t form muscles on its own.
If you don’t exercise, your body won’t need that protein to build muscles. Excess protein is then stored as fat and the majority of amino acid is excreted.
See also: calorie calculator for weight loss
vegetarian foods with Low-carb Proteins
Yogurt is a super nutritious food obtained by bacterial fermentation of milk. Fermentation of milk into yogurt is done by certain bacterias called “Yogurt culture”. Yogurt Culture Ferments the lactose, a natural sugar found in milk.
In India, terms like yogurt and curd are used interchangeably but there are a lot of differences between them. Be it process of making, Nutritional properties, or taste also the yogurt is made from the industrial process while curd (Dahi) can be made at home. But you can find yogurt very easily from your local supermarket. Mishti Doi is a type of yogurt popular in West Bengal.
Protein and carb content in yogurt is 10 grams and 3.6 grams respectively in a serving size of 100 grams.
Tofu is another high protein and low-carb food. It is prepared by coagulating soy milk. After coagulating soy milk, the resulting curd is pressed into smaller cubes of varying softness. Tofu contains all 9 essential amino acids which are a rare thing in the vegetarian world.
Soya protein from which Tofu is derived is also helpful in lowering levels of bad cholesterol (LDL). Tofu is rich in protein, iron, and magnesium or calcium depending upon the manufacturing process (e.g. calcium chloride, calcium sulfate, magnesium sulfate)
Tofu contains 8 grams of protein and 1.9 grams of carbs in 100 grams serving.
See also: 5 weight loss breakfast for Indians
Non-vegetarian foods with Low-carb Proteins
Eggs are arguably the hardest to beat in terms of nutrition. But Some people prefer Egg whites over whole eggs. let’s see why this happens and what should you do.
Protein and carbohydrate content in Egg whites is 11 gm and 0.7 gram respectively in a 100 grams serving. Whole eggs also don’t have any major increase in carbohydrates as well. Protein and carb content of a whole egg is 13 gm and 1.1 gm respectively in 100 grams serving. It is just a mere increase of 0.4 grams carb while an increase of 2 grams in protein.
The only noticeable difference between the egg white and the whole egg is cholesterol. Egg whites don’t contain cholesterol but yolk contains 373 mg cholesterol in 100 grams serving of whole eggs. But those are also healthy cholesterol and also you’ll lose on many other vitamins and minerals if you leave the yolk.
Let’s start with the carbohydrate content in fish which is zero. Yeah, you heard it right carb content in fish is zero. That’s not all, In 100 grams serving of fish you get a whopping 18 grams of protein.
Fish contains Omega-3 fatty acids which are essential for us. As humans must obtain these from their diet. It helps prevent Cardiovascular disease
Chickens are another great source of low-carb proteins. Chickens don’t contain much fat, that’s why they are also called lean meat. Chicken is a good addition in a weight loss diet as chickens are loaded with protein and they are ridiculously tasty 😅.
100 grams of a serving of chicken includes 53 grams of protein and only 1.4 grams of carbohydrates.