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Guide to Meal Planning
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Demo The VitaBot Meal Planner Now!High Protein
The phrase high protein is almost always synonymous with low carb or a low carb diet, like the Atkins low carb diet. However, when a diet is low carb, it isn’t necessarily high protein. A high protein diet is usually advocated by bodybuilders or others trying to maintain a large amount of muscle mass. A diet is high protein when it has one consuming protein in the range of 0.6 and 1.5 grams of dietary protein per pound of bodyweight.
Bodybuilders, and fitness models, combine a low carb protein diet to achieve body fat levels that are considered extremely lean (less than 10%). When this high protein, low carb approach is employed, a process occurs called gluconeogenesis, where the liver takes protein and converts it to blood glucose for energy. This is an energy intensive process so more calories are burned to fuel the body and insulin levels are not raised, so fat storage is less of a problem.
High Protein Diets
Most people assume when the topic of low carb high protein diets come up, that it automatically refers to the low carb Atkins diet. This is not the case. Most fitness people shy from Atkins because it does not moderate or limit the amount of saturated fat consumed. A typical high protein diet promotes the consumption of lean (low fat levels) protein. That is why boneless, skinless chicken or turkey breasts are popular. Cuts of port like the tenderloin are also favored because of its lean nature. Protein supplements, whey, soy, and egg whites are consumed to lower the fat content of the diet.
High Protein Food
Many high protein, low carbohydrate foods have been mentioned above, but here is a list of high protein foods again.
- Chicken breast – boneless, skinless
- Turkey breast – boneless, skinless
- Pork tenderloin – visible fat removed before cooking
- Pork butterfly chops – same as above
- Beef tenderloin - visible fat removed before cooking
Don’t forget vegetarian sources of protein for your high protein, low carb diet. These are a little more difficult to find but worth researching. High protein recipes that are both high protein and low fat are easily found on the internet.
High Protein Shake and Other Supplements
Don’t forget about high protein shakes (and other high protein drinks) and high protein bars (especially low carb protein bars) in planning your low carb, high protein diet. A high protein bar makes excellent high protein snacks.
High Protein Meal Planning
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