Foods that are high protein and low carb will keep you feeling full for a long time, which can ultimately help you lose weight. Low-carb diets, including the Atkins diet, the keto diet, and the GU diet, all have great weight loss results, mainly because they all require fewer carbohydrates and a moderate increase in protein intake.
Generally speaking, protein-rich foods take longer to digest and to put it bluntly, these types of foods are more resistant to hunger. Appetite drops, you eat less, and you lose weight. In addition, by reducing your carbohydrate intake, your body will gradually adapt to switch from burning glucose to burning fat. Studies also show that reducing carbohydrates in your diet increases energy expenditure (calorie burn rate) during weight loss, and this metabolic effect can improve the success of obesity treatment.
However, when you eat high protein and low carb foods, there are two main potential risks to be aware of:
- Eating too much-saturated fat: bad for heart health
- Consuming too much protein: can put a big acid load on the kidneys, so people with kidney disease should avoid high-protein diets
Here Are 10 Foods That Are High Protein and Low Carb
1. Eggs
A large egg contains 6 grams of protein and less than 1 gram of carbohydrates. Eggs are one of the most common healthy foods in our daily lives. In addition to being rich in protein, they also contain healthy fats and essential vitamins and minerals, including lutein, vitamin D, and choline.
Eggs are low in calories and increase satiety while helping to boost your metabolism and help you burn off more calories. Other eggs have the same effect, including duck eggs, goose eggs, and quail eggs.
2. Chicken Breast
Each 3 oz (85 g) skinless chicken breast contains 20 g of protein, 0 g of carbohydrates, and less than 3 g of fat (mainly unsaturated fat). In addition, chicken breast is rich in selenium, phosphorus, vitamin B6, and niacin.
The low-fat protein in the chicken breast has many benefits for the body, including:
- Building and maintaining muscle mass
- Strengthens bones
- Reduces appetite
When buying chicken breasts, it’s a good idea to check the label and try to buy organic, antibiotic-free products. And choose healthier cooking methods to avoid frying.
3. Turkey
The nutritional value of turkey can vary greatly depending on how it is prepared. Minimally processed turkey is a great source of protein, vitamins, and minerals. However, processed turkey can contain many sugar preservatives, unhealthy fats, and sodium.
Skinless roasted turkey meat contains 24 grams of protein and 0 grams of carbohydrates per 3 ounces (85 grams). In addition to chicken and duck, turkey is another poultry product that is high in protein and can replace red meat. Other nutrients it contains include vitamin B12, folic acid, selenium, magnesium, iron, phosphorus, and calcium.
The health benefits of turkey include:
- Maintaining muscle mass
- Possibly reducing the risk of colon cancer
- Reduce the probability of colonic diverticulitis
- Prevent anemia
- Improves heart health
Turkey is a staple on the Thanksgiving table, and any meat you can’t finish can be made into sandwiches, soup, or cut into small pieces and added to salads.
4. Lean Beef
Lean beef is an excellent source of protein, with 25-30 grams of protein per 3 ounces (85 grams), 0 grams of carbohydrates, and other nutrients including iron, vitamin B12, and coenzyme Q10.
However, many beef cubes sold on the market also contain saturated fat, which can negatively affect cardiovascular health. So try to choose beef with more lean meat, which will reduce saturated fat while maintaining a higher protein content.
5. Canned Tuna
Tuna can be bought in the market fresh and frozen as well as canned, and they are all good sources of essential nutrients.
Tuna contains 20 grams of protein and 0 grams of carbohydrates per 3 ounces.
Other nutrients include omega-3 fatty acids, B vitamins, vitamin D, calcium, phosphorus, potassium, zinc, selenium, and choline Whether fresh or canned, tuna has many health benefits, such as:
- Helps prevent anemia
- Promotes heart health
- May reduce the risk of dementia
- Fights age-related muscle loss
- Helps control blood sugar
It is important to note that the nutritional content of canned tuna products is affected by the liquid in the package (oil or water) and whether other ingredients (such as salt) are added, and it is recommended to choose canned tuna with a water-based liquid.
6. Greek Yogurt
Greek yogurt differs from regular yogurt because it has an additional step in the production process – separating the liquid whey – resulting in a thicker texture and fewer carbohydrates and sugars. Greek yogurt is a great source of protein, with one 7-ounce cup of Greek yogurt containing 20 grams of protein and 8 grams of carbohydrates. Other nutrients include vitamin B12, potassium, iodine, calcium, and probiotics.
In particular, its probiotic richness can help you maintain a healthy gut and prevent leaky gut, while the eye has a boosting and protective effect on the immune system When buying Greek yogurt, avoid those fruity flavored products because they contain more sugar. Choose plain yogurt, and you can add your fresh fruit or nuts. Greek yogurt can also help with weight loss by replacing higher-calorie foods such as cheese, cream, and mayonnaise.
7. Peanuts
Rich in protein, fat, and a variety of essential nutrients, peanuts may even help you lose weight and may reduce the risk of heart disease. Every 3.5 ounces (100 grams) of peanuts contains 25.8 grams of protein, 16.1 grams of carbohydrates, 8.5 grams of fiber, and 49.2 grams of fat (most of which is healthy and does not contain fat).
Peanuts are also an excellent source of many vitamins, minerals, and antioxidants, including biotin, copper, niacin, folate, manganese, phosphorus sulfate, magnesium, and vitamin E; antioxidants such as p-coumaric acid, resveratrol, isoflavones, and phytic acid. Although peanuts contain a lot of fat, studies have found that consuming peanuts can help maintain a healthy weight and reduce the risk of obesity. The main reasons are:
- Peanuts increase satiety, which reduces appetite.
- The high protein and monounsaturated fat content of peanuts may increase calorie burning
- The insoluble dietary fiber contained in peanuts may help control weight.
However, because peanuts are high in calories, it is best not to eat too much at once. It is also important to note that peanuts are one of the common food allergens, and severe allergies can be life-threatening.
8. Broccoli
Broccoli belongs to the cruciferous family along with cabbage, kale, cauliflower, and hugger kale, and is the healthiest vegetable. Broccoli is rich in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also contains more protein than most other vegetables.
One cup (91 grams) of raw broccoli contains 3 grams of protein and 6 grams of carbohydrates. In addition, broccoli is rich in various antioxidants and plant compounds such as carotenoid sulfur, indole-3-methanol, carotenoids, and quercetin.
The most important health benefits of broccoli include:
- Cancer prevention
- Lowering cholesterol
- Protects eye health
Broccoli can be eaten raw or cooked, but gentle steaming maximizes its health benefits.
9. Cheese
Whether added to a sandwich or a salad, cheese gives you a unique, creamy flavor. However, cheese is high in calories and fat, which discourages many people who want to lose weight. Some types of cheese are not only good for your health but also help you lose weight. For example:
- One slice (22 grams) of Swiss cheese contains 5.9 grams of protein, 0.3 grams of carbohydrates, 6.8 grams of fat, and 86 calories.
- One of the lowest-calorie cheeses is nonfat mozzarella, which provides about 84 calories, 7 grams of protein, and 6 grams of fat per 28 grams.
- Parmesan cheese is another popular healthy cheese. One tablespoon of grated Parmesan contains only 21 calories and 1.4 grams of protein.
- A serving of cheddar cheese provides 114 calories, 7 grams of protein, and 9 grams of fat.
- A serving of blue cheese provides 100 calories, 6 grams of protein, and 8 grams of fat.
These cheeses can help keep you full, which is good for weight control. But be careful about eating cheese with foods such as wine, crackers, or bread, which are rich in sugar and carbohydrates and will make you gain more weight. You can choose to eat cheese with fresh fruit or low-carb nuts.
10. Tofu
Tofu is a good source of protein and contains all nine essential amino acids. It is also a great plant source of vitamins and minerals such as vitamin B, vitamin D, potassium salts, magnesium, copper, zinc, iron, calcium, manganese, and phosphorus.
Tofu contains 8.7 grams of protein per 3 ounces (85 grams) and 2 grams of carbohydrates, which helps keep you feeling full for longer and can help you manage your weight better. The health benefits of tofu include:
- Reducing the frequency of hot flashes in menopausal women
- Improving heart health
- Lower LDL bad cholesterol levels
- Prevent osteoporosis
- Fight against cancer
If you are vegetarian, soy-based food such as tofu may be an essential part of your diet and a major source of vegetarian protein.
In addition to the 10 foods mentioned above, other high protein and low carb foods that can help with weight loss and control include:
- Sardines, fresh fish, shrimp, crab, scallops, and other seafood
- Seeds such as chia seeds, flax seeds, pumpkin seeds
- Spirulina
- Venison
- Almonds
If you want to lose weight with a high protein and low carb diet but don’t know what to eat, you can refer to the low-carb diet ingredients list.
