Why is a diet that consists of a high amount of protein but low amount of carbohydrates is believed to be the best diet to follow? And can you please suggest some examples of simple diets to follow?

What is considered a healthy high protein diet?

High protein, low carbohydrate diets are all the rage at the moment, with literally hundreds of different diets promoting this concept.   However, there is a huge amount of variation in the amounts of protein, carbs and other foods included from diet to diet, with some recommending high protein meal replacements, others excluding all forms of carbs including fruit and some that recommend certain combinations of carbs and protein.  With such variation between diets, it is understandably confusing as to what we should really be eating on a healthy high protein diet.

  Who can follow a high protein, low carb diet?

A high protein, low carb diet is not for everybody and is by no means proven as the best way to lose weight.  However, studies have suggested that for some people, this type of diet is an effective way to reduce fat and weight, particularly to kick start weight loss in those who are morbidly obese.  High protein diets may contribute to weight loss in a variety of ways, for example it has been suggested that by reducing carbohydrates, the brain may receive less hunger stimulating hormones, resulting in a reduced appetite.

 

High protein diets work because…

High protein diets have been shown to increase satiety, and result in the consumption of less calories in followers, which in turn leads to weight loss.  Initial weight loss on a low carb diet may be due to water loss, which can be caused by a high protein intake.  In many people, weight loss may also be seen simply due to a reduction in calories when carbohydrates are eliminated from the diet.  Often people do not replace carbohydrate parts of a meal, but simply skip them, which of course results in a lower calorie intake.  This can be a substantial reduction, as high carb foods such as pasta, potatoes and rice are often eaten in large portion sizes.

How much protein do we need?

Most people have no problem achieving sufficient protein in their diet.  The Recommended Dietary Allowance for men is grams per day and grams for women, values that the majority of Americans already exceed.  For weight loss benefit however, it is thought that aroundg of protein should be eaten daily.  For best results, consult with a health professional as to your individual needs and how protein fits into your daily energy requirements.

Low carb doesn’t mean no carb

There are many diets that totally eliminate carbohydrates in all their forms and others that suggest a reduction to dangerously low levels.  It is important to remember that carbohydrates do have a function in our body and are essential in a healthy diet.  Carbohydrates are necessary for energy in the body, particularly for those doing a lot of exercise.  A carbohydrate dense fruit such as a banana can give you the fuel you need to increase the intensity of your workout, hence burning more calories.  Carbohydrates, particularly whole grain varieties, also provide valuable nutrients such as B vitamins, so those who reduce carbohydrate intake to very low levels are at risk of deficiencies. See also: Carb cycling for weight loss

Reduce your portion sizes

Carbohydrate foods are often overeaten and most people would benefit by reducing portion sizes.  A high protein, low carb diet can be a healthy option, if you are still eating enough carbs to obtain the nutrients you need and fuel your body.  When choosing your low carb diet, it is best to consult with a dietician to determine what your energy requirements are and what level it is safe to reduce carbohydrate intake to.

Healthy proteins

When embarking on a high protein diet, it is important to obtain your protein from healthy sources.  Some high protein diets, most notably the Atkins diet, promote a diet that is high in protein and low in carbs, but also very high in saturated fat.  There is no doubt that saturated fat should be limited in our diets as it has been shown to have a variety of negative effects on the body, including increasing the risk of heart disease, raising blood pressure, increasing risk of diabetes and causing weight gain.

It is therefore important to choose protein sources that are low in saturated fat for the healthiest high protein diet.

Good low fat, high protein foods include

• Lean red meat with visible fat removed
• Eggs
• Fish
• Chicken (not the skin)
• Low fat dairy such as milk, yogurt and cottage cheese
• Legumes and beans such as lentils, kidney beans, peas and soy beans
• Soy products such as tofu and soy milk
• Nuts, for example almonds, walnuts, cashews and peanuts
• Seeds such as pumpkin, sunflower and flax

It is also important to cook protein sources in a healthy way to avoid adding excess fat and calories to food.  Good methods include poaching, dry frying, grilling or roasting with a little olive oil.

Fruit and vegetables

In order to ensure that you’re high protein low carb diet is balanced and gives you all the nutrition you need, fruit and vegetable should be part of most of your meals.  The majority of fruit and vegetables are low in calories and fat, making them the ideal way to fill up without adding much energy to your diet.  Most vegetables are low in carbs, but if you are on a strict diet you may wish to avoid vegetables that are higher in carbohydrate such as potatoes, carrots, beets, peas, squashes, parsnips, sweet potatoes and corn.

Fruit is generally higher in sugar and therefore carbs, than vegetables.  The best options for a low carb diet include lemons, limes and berries (except cherries).  Dried fruit is particularly high in sugar and should be avoided.

  Choose carbs wisely

If you are choosing to eat less carbs, it is important to make the carbs you do eat as nutritious as possible.  Try to choose whole grain varieties of bread, whole-wheat pasta and brown rice for maximum fibre and nutrients.  Fibre intake can be a problem on a very low carb diet, so it is important to include as many high fibre foods as you can.  Avoid foods that are high in refined carbohydrates and sugar, (with the exception of fruit), as these generally have little nutritional value and should therefore be the first carbs you eliminate from your diet.  Cutting out cakes, candy and white bread will not have a great effect in terms of nutrients, but a big effect in regards to carbohydrate and fat.

Low GI carbohydrate foods are also the best option, as these will give you longer lasting energy and keep blood sugar levels stable.  This also helps to control hunger levels and prevent cravings for sweet foods.

Fat

Although a high fat diet can lead to weight gain, it is essential to have some fats in our diets for the body to function correctly.  Any high protein diet should also be rich in poly and mono unsaturated fatty acids, which protect against heart disease and other lifestyle diseases.  By choosing high protein foods that are low in saturated fats and higher in unsaturated fats, you will improve the nutritional value of your diet.  Fish, (particularly oily ones such as sardines), seeds and nuts are both excellent sources of both protein and healthy fats.

A healthy balanced diet

Whilst a low carb, high protein diet may reduce intake of certain foods, it is still essential to follow the principles of a healthy balanced diet, low in saturated fat and high in vitamins, minerals and fibre for optimal health and weight loss.

Protien take long time for digestion and extracting calories in digestion system so you will stay long time without feeling hungry, carbs digested fast and produce too much glucose in short time inside body which will be stored as fat if you dont do any acticity ð... also carbs now a day surround us anywhere with huge varaities so we must reduce consuption as we can

Stop looking for "voodoo magic" for diets. Good nutrition begins with understanding what truly your body needs and not what the latest fad is. Think!...this is your body. As a former Body Building instructor, I always told my trainee's to think what your body truly needs and not junk fads. Your diet should always consist of fruit no matter what. fruit is so essential to good digestive processes and cleansing of the intestinal tract. Water...always flush your body with water...up to 3 liters per day you should be drinking. As for "protein"...things like Tofu come to mind, nuts, fish. Tofu / chopped grapes is a favorite with me. Tofu can be eaten dozens of ways. Just experiment on what you like. I always eat grapes when I cook a meal. When I train a box of raisins always. Do not look for short cuts in diets, there are none! learn to eat a new. re-educate your body on better eating habits and you will get the results you are searching for. Carbs...well it depends on how high your metabolism is and your metabolic rate of food breakdown in your system. For the novice be careful. Carbs can be good or an Achille's heel if you do not truly understand them in how they support your body. A good banana is what we call a "high-low carb". Yogurt can't say enough on..but be careful. Yogurt can be also fattening if not taken with good exercise. I suggest buying this book called "The Vitamin Bible" by Earl Mindell Ph.D., R.P.h. It is a good read and will enlighten you on many things. Also, read up on Carbs...there are so many to choose from. Experiment on which carbs work for you and you will have your answer...your body will tell you

I will try in short: The Zone diet(American Olympic team, NFL, CrossFit) and its founder Dr Barry Sears recommends carb to protein ratio anywhere in between 0.75 and 1. Why is that? Because it is clinically proven that that ratio boost good hormons to be more produced then bed ones (insulin/glucagon), resulting in body with less inflamation and acidity. That leads better health and way better performance. Absolutely tests need to be done prior recomending type and amounts of food.

high protein and low carbs isn't the best and nobody can say best diet their is no best diet for every condition a specific  diet and if u like i can give u more advice for a good  life style its free 

For each weight of anybody there is a special diet to flow , I can't give all people the same one before several tests.

-Weight 

- cholesterol 

- hemoglobin 

- etc....... 

 

Clinically speaking, there is no such thing as a ready made diet. Prescribed diets should as much as possible be individualized depending on some factors such as age, weight, height, gender, body frame, health problems, activity. If you are a highly active individual like athletes, it is advisable to go on a low carbohydrate and high protein diet. This is because proteins are body builders. So i cant recommend a usual diet for you unless i have recorded the said factors and i shall then be calculating your recommended dietary allowance.

Atkins diet is a low-carbohydrate diets and high fat and protein , Diet Atkins diet to the theory that people who are overweight are eating a lot of carbohydrates based. And that the body burns carbohydrates and fat, but it uses carbohydrates first, and the reduction of carbohydrates significantly, eating more protein and fat the body loses excess weight naturally by burning stored fat in the body more efficiently, and to refrain from carbohydrates leads to a state of ketone (ketosis), Which means it burns its own fat for fuel needed for the body and the person in the situation gets ketosis Energy from ketones, and parts Small carbon fuel resulting from the breakdown of fat stores are considered and when the body is in ketosis case tends to feeling less hungry, and thus likely to be the person eats less than what he ate. # Advantages: • No need to refrain from preferred cuisine, such as meat, cream, cheese and all kinds of foods that have a high proportion of fat. • will end up feeling hungry more often, because you will not reduce the amount you wish to be addressed, but will eat as much as you want of the meals allowed. • You will not get bored easily and quickly, you have a wide variety of meals to choose from what you want, as the group that are not permitted by addressing the food is not great. • You will not deprive yourself of carbohydrates you can eat fiber-rich carbohydrates because carbohydrates are not Digested and so you have to choose the highest form of eating and the amount of food ratio. • There is a man who said that it is natural to the human body is to eat foods by a few carbohydrates, because the grain as a grain of wheat, rice and so on, entered from within the human food only, years ago, not more than that, so you will not need our bodies for a long time to get rid of carbohydrates to move in the right direction and optimization in the way of proper food. • Some research suggests that people living with diabetes from the second division the functioning of insulin in Good and regular people from the rest of the form, They also have the ability to control blood sugar higher and all this just for eating a little carbohydrate in their diet. # Disadvantages: - Some studies have confirmed that there is no significant difference between the food system Watkins and the rest of the regulations and other weight loss, on the contrary, a few studies have confirmed that some of the diversity in food intake will not help to hold on to continue following the diet regime. - The use of fat as fuel for the body instead of carbohydrates to be the direct cause In a lot of problems, such as increased "Uric acid and ketones" and kidney problems and stomach also be the causes of headaches. - Eat a little fiber as Atkin system leads to injury to catch diseases and chronic intestinal says. - Eating a lot of animal fat in the food system Watkins will inevitably rise in cholesterol in the blood and lead to heart disease. # Food prohibited and permitted in the diet Watkins: * Prohibited in food diet Watkins; (White flour, refined sugar, milk, white rice). * Foods permitted; (All kinds of meat, eggs, cheese; purified proteins and fats allowed In Diet Watkins (red meat, fish including shellfish), white meat of birds, cheese and regular cheese cream or cheese, cream, or cheese whey and cook with butter, put mayonnaise with tuna and put olive oil on power, there are no exceptions to this diet during the first two weeks low-carb for being only (abstain from fruit and a few Green) leafy vegetables and then is allowed to increase the carbohydrates in the form of fiber-rich foods, and with a list of contraband, a lack of refined sugar intake (by the teaspoonful or in desserts), milk, white rice, white bread and white potatoes or pasta made from white flour and allow diet by adding fruits and vegetables, whole grain foods after the first two weeks.