How to go on a low carb high protein diet?
Jay9201
Posts: 119 Member
Hi I want to know how to start a low carb high protein diet but don't know where to start.
Can anyone recommend foods to eat , how to cut carbs without starving and getting dizziness?
Thanks!
Can anyone recommend foods to eat , how to cut carbs without starving and getting dizziness?
Thanks!
4
Replies
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Why do you want to do low carb high protein? Is there a particular reason you need to do this? Calories are what matter for weight loss - you don't need to restrict a particular macronutrient to lose weight.
Most people who do low carb do high fat, not high protein. You do this by eating foods higher in fat and lower in carbs, with moderate protein. I would recommend researching any way of eating before trying it. Learn what types of foods are involved, decide whether that works for you (likes and lifestyle). Eating lower carb doesn't mean you'll starve - if you eat too many calories you'll still gain weight. If you don't eat at a deficit, you'll not lose anything. Some people find fat satiating, so feel less hungry eating this way (I'm not one of them), but again, it's personal preference and you should do what works for you, not just what sounds like a good idea6 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.2 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
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This content has been removed.
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Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Doctor recommended? If not, someone gave you some advice that is not necessary.
You just need to stay the course with being in a calorie deficit to lose fat.
Do you do any resistance/strength training?2 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.4 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Doctor recommended? If not, someone gave you some advice that is not necessary.
You just need to stay the course with being in a calorie deficit to lose fat.
Do you do any resistance/strength training?
Yes I do strength training twice a week and cardio twice a week
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Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.
Isn't high fat increasing the risk of cholesterol?
2 -
are you going to have bariatric surgery?
1 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.
Isn't high fat increasing the risk of cholesterol?
For most people, it will improve metabolic markers. Cholesterol in foods do not/rarely inversely effect individuals. In fact, MUFA/PUFA have been shown to decrease LDL and increase HDL cholesterol, while decreasing triglycerides.
Also, you do not want to go low carb high protein.. Carbs or fats are the best sources of energy. High protein diets are terrible for energy, so it could effect your energy levels. So if you go low carb, which is a viable option, you would want high fat, moderate protein (~ .6 to 1g per lb).
Realistically, genetics drives fat distribution. So you just need to give it to time get a flat stomach. No particular diet will help that.5 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.
Isn't high fat increasing the risk of cholesterol?
For most people, it will improve metabolic markers. Cholesterol in foods do not/rarely inversely effect individuals. In fact, MUFA/PUFA have been shown to decrease LDL and increase HDL cholesterol, while decreasing triglycerides.
Also, you do not want to go low carb high protein.. Carbs or fats are the best sources of energy. High protein diets are terrible for energy, so it could effect your energy levels. So if you go low carb, which is a viable option, you would want high fat, moderate protein (~ .6 to 1g per lb).
Realistically, genetics drives fat distribution. So you just need to give it to time get a flat stomach. No particular diet will help that.
That makes sense. So what is the correct way of doing doing low carb high fat and moderate protein diet? What kind of foods would you eat to ensure you're not starving all the time?
1 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.
Isn't high fat increasing the risk of cholesterol?
For most people, it will improve metabolic markers. Cholesterol in foods do not/rarely inversely effect individuals. In fact, MUFA/PUFA have been shown to decrease LDL and increase HDL cholesterol, while decreasing triglycerides.
Also, you do not want to go low carb high protein.. Carbs or fats are the best sources of energy. High protein diets are terrible for energy, so it could effect your energy levels. So if you go low carb, which is a viable option, you would want high fat, moderate protein (~ .6 to 1g per lb).
Realistically, genetics drives fat distribution. So you just need to give it to time get a flat stomach. No particular diet will help that.
That makes sense. So what is the correct way of doing doing low carb high fat and moderate protein diet? What kind of foods would you eat to ensure you're not starving all the time?
Protein actually keeps you fuller longer. If it's just low carb and not keto, just cut out pasta, breads, pastries, and other processed foods. Get your carbs from potatoes and rice. If it's stricter than even that, eat cruciferous veggies and a meat. Bacon and eggs with avacado. Fry chicken using pork rinds as the breaking and not flour. Steak and cauliflower mash potatoes and brown gravy.
Really though.. who told you you had to cut carbs? Getting rid of fat is cutting calories, not carbs. Low carb is best for those who otherwise can't control their appetite.2 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
A low carb diet will do nothing to rid you of belly fat. That's not how it works. How and where you lose fat is determined by your genetics, you can't target any particular part of the body by altering the macronutrient ratios of your food. For many men, the abdomen/belly is the last place you'll lose weight from.1 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.
Isn't high fat increasing the risk of cholesterol?
For most people, it will improve metabolic markers. Cholesterol in foods do not/rarely inversely effect individuals. In fact, MUFA/PUFA have been shown to decrease LDL and increase HDL cholesterol, while decreasing triglycerides.
Also, you do not want to go low carb high protein.. Carbs or fats are the best sources of energy. High protein diets are terrible for energy, so it could effect your energy levels. So if you go low carb, which is a viable option, you would want high fat, moderate protein (~ .6 to 1g per lb).
Realistically, genetics drives fat distribution. So you just need to give it to time get a flat stomach. No particular diet will help that.
That makes sense. So what is the correct way of doing doing low carb high fat and moderate protein diet? What kind of foods would you eat to ensure you're not starving all the time?
Most people do high fat low carb BECAUSE it keeps them from starving all the time. They are naturally satiated by fat. If that's not you, it's probably not the right plan for you.
I could never do low carb because carbs help me feel full. You should choose a way of eating that makes it as easy as possible to eat at the right calorie level, and that's different for each person.
Try joining the low carb group here, you can find out what they eat every day and get a better idea if it would agree with you.4 -
Low carb and high protein do not necessarily go together. Are you wanting to do keto? Or just a moderate carb but keep protein high?
Wondering the reasons behind needing to go HIGH protein.
I've been recommended to do high protein moderate fats and low carbs. I'm losing weight from arms and legs but my belly fat isn't going at all. So I thought if I lower my carbs moderate fats and high protein that may help but I don't know how to.
Low carb has nothing to do with belly fat. Continue eating in a calorie deficit and it will come off.
Most people who go low carb, IIRC, go high fat rather than protein.
Isn't high fat increasing the risk of cholesterol?
For most people, it will improve metabolic markers. Cholesterol in foods do not/rarely inversely effect individuals. In fact, MUFA/PUFA have been shown to decrease LDL and increase HDL cholesterol, while decreasing triglycerides.
Also, you do not want to go low carb high protein.. Carbs or fats are the best sources of energy. High protein diets are terrible for energy, so it could effect your energy levels. So if you go low carb, which is a viable option, you would want high fat, moderate protein (~ .6 to 1g per lb).
Realistically, genetics drives fat distribution. So you just need to give it to time get a flat stomach. No particular diet will help that.
That makes sense. So what is the correct way of doing doing low carb high fat and moderate protein diet? What kind of foods would you eat to ensure you're not starving all the time?
Like others alluded to, does fat satiate you? Are you a volume eater or prefer smaller meals? If the answer is yes to both of those, the main thing would be t replace starchy carbs with lower GI/GL carbs (leafy greens, berries, etc..), aim for higher fat meats (full fat dairy, butters, fatty cuts of meats), add in nuts (macadamia, almonds, cashews, etc..) and oily fish (salmon). Also, increase salt intake. As you reduce insulin and glycogen levels deplete a bit, you lose water and electrolytes (this is very critical for ketogenic diets).1 -
I've done low carb the wrong way before I was always starving. I love carbs I could eat carbs all day long. But I also struggle with it. I don't understand how to eat healthy and lose weight consistently.0
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I've done low carb the wrong way before I was always starving. I love carbs I could eat carbs all day long. But I also struggle with it. I don't understand how to eat healthy and lose weight consistently.
So give low carb, high fat, moderate protein a try for a bit. Replace your carbs with fatty sources. Don't have an aggressive deficit (large deficits effect compliance in many), and occasionally, incorporate carb refeeds (eat at maintenance, decrease fats, and eat higher carb). If you lift, you can focus some of your carbs around it.3 -
I've done low carb the wrong way before I was always starving. I love carbs I could eat carbs all day long. But I also struggle with it. I don't understand how to eat healthy and lose weight consistently.
You might be trying to do too much at once.
Eating "healthy", while a goal we should all strive for, isn't necessary to achieve weight loss. Most health markers improve simply with a reduction in weight.
You can take baby steps towards making dietary changes while you address your problems with over-consumption rather than trying to make sweeping changes. This kind of approach is much more likely to be sustainable.
The first and most important thing for you to get a handle of is your calorie consumption.
Start logging your current diet the way you eat now. Don't worry about weight loss yet. Then look at places where you're eating extra calories in foods that are tasty, but you can cut back on a bit. Ten cookies? Try three. 2 tablespoons of oil? Try a couple of teaspoons. 1/4 cup salad dressing? Try a tablespoon. Switch to leaner cuts of meat. Add more vegetables. Leave in the potato at dinner, but maybe cut the dinner roll.
Keep making small changes like this with an eye towards eventually having a diet rich in lean proteins, vegetables, fruit, whole grains, legumes, tubers, low-fat dairy, and some treats in proper proportions fitting your calorie goals.
3 -
GottaBurnEmAll wrote: »I've done low carb the wrong way before I was always starving. I love carbs I could eat carbs all day long. But I also struggle with it. I don't understand how to eat healthy and lose weight consistently.
You might be trying to do too much at once.
Eating "healthy", while a goal we should all strive for, isn't necessary to achieve weight loss. Most health markers improve simply with a reduction in weight.
You can take baby steps towards making dietary changes while you address your problems with over-consumption rather than trying to make sweeping changes. This kind of approach is much more likely to be sustainable.
The first and most important thing for you to get a handle of is your calorie consumption.
Start logging your current diet the way you eat now. Don't worry about weight loss yet. Then look at places where you're eating extra calories in foods that are tasty, but you can cut back on a bit. Ten cookies? Try three. 2 tablespoons of oil? Try a couple of teaspoons. 1/4 cup salad dressing? Try a tablespoon. Switch to leaner cuts of meat. Add more vegetables. Leave in the potato at dinner, but maybe cut the dinner roll.
Keep making small changes like this with an eye towards eventually having a diet rich in lean proteins, vegetables, fruit, whole grains, legumes, tubers, low-fat dairy, and some treats in proper proportions fitting your calorie goals.
My dietitian said I eat healthy and I should take t easy but I can't see any non scale victories nor on the scale so I thought look at my nutrition again.
I'll try low carb high fat moderate protein and see if that helps.
0 -
Please visit the low carb section for lots of helpful advise to get you started http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group.
You'll need to figure out the macro percentages/grams you want to eat for carbs, fat and protein so you know how much you are aiming for each day. I do 5% net carbs (carbs minus fibre), 15% protein and 80% fat. I try not to go over my net carbs each day and hit my protein goal. I don't worry about hitting the fat goal.
As others have said a low carb or keto diet will not help you lose from any specific area and you still need to watch your calories. At the end of the day a deficit of calories is what makes you lose weight. People do keto diets because it helps them feel full within their calorie limit and takes away cravings. Its not for everyone.1 -
GottaBurnEmAll wrote: »I've done low carb the wrong way before I was always starving. I love carbs I could eat carbs all day long. But I also struggle with it. I don't understand how to eat healthy and lose weight consistently.
You might be trying to do too much at once.
Eating "healthy", while a goal we should all strive for, isn't necessary to achieve weight loss. Most health markers improve simply with a reduction in weight.
You can take baby steps towards making dietary changes while you address your problems with over-consumption rather than trying to make sweeping changes. This kind of approach is much more likely to be sustainable.
The first and most important thing for you to get a handle of is your calorie consumption.
Start logging your current diet the way you eat now. Don't worry about weight loss yet. Then look at places where you're eating extra calories in foods that are tasty, but you can cut back on a bit. Ten cookies? Try three. 2 tablespoons of oil? Try a couple of teaspoons. 1/4 cup salad dressing? Try a tablespoon. Switch to leaner cuts of meat. Add more vegetables. Leave in the potato at dinner, but maybe cut the dinner roll.
Keep making small changes like this with an eye towards eventually having a diet rich in lean proteins, vegetables, fruit, whole grains, legumes, tubers, low-fat dairy, and some treats in proper proportions fitting your calorie goals.
My dietitian said I eat healthy and I should take t easy but I can't see any non scale victories nor on the scale so I thought look at my nutrition again.
I'll try low carb high fat moderate protein and see if that helps.
Have you been eating the right amount of calories? Have you been logging?0 -
GottaBurnEmAll wrote: »I've done low carb the wrong way before I was always starving. I love carbs I could eat carbs all day long. But I also struggle with it. I don't understand how to eat healthy and lose weight consistently.
You might be trying to do too much at once.
Eating "healthy", while a goal we should all strive for, isn't necessary to achieve weight loss. Most health markers improve simply with a reduction in weight.
You can take baby steps towards making dietary changes while you address your problems with over-consumption rather than trying to make sweeping changes. This kind of approach is much more likely to be sustainable.
The first and most important thing for you to get a handle of is your calorie consumption.
Start logging your current diet the way you eat now. Don't worry about weight loss yet. Then look at places where you're eating extra calories in foods that are tasty, but you can cut back on a bit. Ten cookies? Try three. 2 tablespoons of oil? Try a couple of teaspoons. 1/4 cup salad dressing? Try a tablespoon. Switch to leaner cuts of meat. Add more vegetables. Leave in the potato at dinner, but maybe cut the dinner roll.
Keep making small changes like this with an eye towards eventually having a diet rich in lean proteins, vegetables, fruit, whole grains, legumes, tubers, low-fat dairy, and some treats in proper proportions fitting your calorie goals.
My dietitian said I eat healthy and I should take t easy but I can't see any non scale victories nor on the scale so I thought look at my nutrition again.
I'll try low carb high fat moderate protein and see if that helps.
Have you been eating the right amount of calories? Have you been logging?
Yes I log I eat approx 1,300 -1,400 calories a day and my TDEE is around 2,000. I'm rounding up I can't remember my exact macros from iifym. I'm watching my macros closely and I've noticed 50% of what I eat daily is mostly carbs which I want to work on. I want to reduce that and up my fats and protein.
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LCHF has shown to reduce visceral fat tremendously. Include IF or extended fasting once your body is fat adapted for those last stubborn lbs and watch it literally melt away. Mother Nature isn't stupid, we were svelt and strong before grain farming, winter storage foods and sugar. This calories in, calories out is a new way of thinking (relatively speaking) and has been proven wrong 100 times over. Not every calorie is created equal, some have a hormonal response.18
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hesterific wrote: »LCHF has shown to reduce visceral fat tremendously. Include IF or extended fasting once your body is fat adapted for those last stubborn lbs and watch it literally melt away. Mother Nature isn't stupid, we were svelt and strong before grain farming, winter storage foods and sugar. This calories in, calories out is a new way of thinking (relatively speaking) and has been proven wrong 100 times over. Not every calorie is created equal, some have a hormonal response.
Could you point us to some peer reviewed studies showing that LCHF reduces visceral fat specifically? And where CICO has been proven wrong? Please and thank you.2 -
hesterific wrote: »LCHF has shown to reduce visceral fat tremendously. Include IF or extended fasting once your body is fat adapted for those last stubborn lbs and watch it literally melt away. Mother Nature isn't stupid, we were svelt and strong before grain farming, winter storage foods and sugar. This calories in, calories out is a new way of thinking (relatively speaking) and has been proven wrong 100 times over. Not every calorie is created equal, some have a hormonal response.
Could you point us to some peer reviewed studies showing that LCHF reduces visceral fat specifically? And where CICO has been proven wrong? Please and thank you.
This^^ Please support these claims.1 -
hesterific wrote: »LCHF has shown to reduce visceral fat tremendously. Include IF or extended fasting once your body is fat adapted for those last stubborn lbs and watch it literally melt away. Mother Nature isn't stupid, we were svelt and strong before grain farming, winter storage foods and sugar. This calories in, calories out is a new way of thinking (relatively speaking) and has been proven wrong 100 times over. Not every calorie is created equal, some have a hormonal response.
Except there are thousands of studies that support energy balance, while there are only blogs to argue against it. I have worked with a lot of low carbers who hace gained weight or struggle to lose weight. And its ironic because the longest living and healthiest people in the world are 70% carbals... mainly from grains.. sooo...1 -
hesterific wrote: »LCHF has shown to reduce visceral fat tremendously. Include IF or extended fasting once your body is fat adapted for those last stubborn lbs and watch it literally melt away. Mother Nature isn't stupid, we were svelt and strong before grain farming, winter storage foods and sugar. This calories in, calories out is a new way of thinking (relatively speaking) and has been proven wrong 100 times over. Not every calorie is created equal, some have a hormonal response.
LOL, care to debate what people were eating prior to the Neolithic Revolution with an archaeologist?1 -
I tried that diet 20 years ago when I read a book called "Protein Power". Sounded good at the time, but didn't work for me. Here is what Mayo Clinic has to say https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207
Whatever works as long as it is healthy.0 -
NIH take on high protein. https://www.ncbi.nlm.nih.gov/pubmed/18769212
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Higher protein levels help with several things. It increass the satisfaction/fulness feeling and helps reduce cravings - making it easier to keepo a diet going. High protein levels helps with reducing the amount of muscle wastage from dieting as well.
You will still need carbs and fats - but adjusting the macro settings and using the nutrition tracking for foods helps.
Im on a high protein diet.
My go to meals are
lean steak/chicken breast/turkey/white fish/lean pork
Plenty of fat free dairy - Fage/skyr/fat free cottage cheese/fat free fromage freis/quark.
plenty of vegies for vitamins.
I base my meals around the protein content and add vegies to bulk up.
Fruit for snacks.2
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