When it comes to steering your fitness goals, low-carb food intake can take your game to the next level like no other.
But with an improper or crashed diet pattern, chances are more that you will end up losing some vital nutrients your body requires every day to keep you healthy and fit.
That’s why you need proteins. Proteins are the building blocks for human bodies and its deficiency can cause unprecedented consequence.
Fear not, there is a plethora of protein-rich low-carb diets available, packed with high-quality protein and recommended by health experts and nutritionists.
Guess what, you can equally stay in health and shape when you go on a low-carbohydrate yet protein-rich meal plan.
So, let’s not waffle, any more and get into more details.
What makes protein intake so important?
Did you know the Recommended Daily Intake (RDI) of protein is 50 grams a day? And still, some researches shows that the requirement is even more.
However, a daily balanced intake of protein can ensure a steady weight loss and increase in muscle mass besides a gazillion more health benefits.
So, make sure you keep enough room for protein absorption in your daily table. Low-carb protein bars can also be a great supplement.
Why choosing on your carb is important on a low-carbohydrate diet plan?
Sticking to a low-carb diet could be a solution to most of the health problems like obesity, high blood sugar, high blood pressure, cholesterol, type 2 diabetes and more.
So, make no change in your low-carb voyage but make sure your carbohydrate grams wisely in your brand new roster.
For example, if your platter is packed with more leafy vegetables, lean protein, whole grains, skimmed dairy products, a couple of whole fruits, and good fats, you are definitely going in the right direction.
So, choose your foods wisely and you will feel more energetic and stronger every day.
Here are five different ways to get more protein on low carb diet like keto:
1. Choose platters that are high on the non-starchy veggies
Leafy green veggies are the best go-to bites when you are looking for minimum carbohydrates and maximum protein from your daily dish.
Vegetables like peas, asparagus, and edamame are high in vegetarian protein, vitamin, antioxidants, minerals, and iron. Just roast and toss them in your salad bowl.
Also, cruciferous veggies like broccoli rank pretty high in terms of its protein, fiber, and antioxidant compounds.
Believe it or not, the super tummy cramming artichokes are even loaded with the highest quantities of fiber than any other vegetable on earth and every serving brings you four grams of protein.
2. Binge on more cheese
Cheese is a high source of protein and makes a great healthy alternative to pretzels, tortilla chips, and other junk items with little to no nutritional value.
What’s more, 20 grams of cheddar cheese could offer 7 grams of protein. You could also make plant-based cheese at home.
For example, every 3 Oz of ricotta cheese (processed from almond milk) could offer 9 grams of plant protein.
Mozzarella cheese is also a great way to consume high-quality protein. Only an ounce could offer eight ounces of protein with just one gram carbohydrates.
You can also swap your daily yogurt with Cottage cheese, another great source of protein, and it can offer an even more tummy filler snack any time of the day.
3. Eat more fatty fish
Don’t forget to choose fatty fish like sardines, salmon, mackerel, and herring if you are on a low carb plan and a high-protein diet.
The lean protein and beneficial omega 3 fatty acids present in canned fish help improve the functionalities of the brain and the arteries and reduce inflammation.
Guess what, a 100-gram serving can offer approximately 15-25 grams of protein and no carbs.
You can also choose to eat straight from the can or add some healthy homemade mayo to it to pamper your taste buds a little.
4. Consume Nuts and seeds
Nuts are a protein powerhouse and just a pack of 30 could make an excellent snack with just about 5 grams of carbs.
Be it peanuts, pistachios, almonds, each one can aid in weight loss, reduce abdominal fat, and even add longevity to your lifespan.
1 Oz of almonds can serve 6 grams of protein. However, peanuts contain the highest amount of protein.
When it comes to seeds like chia, pumpkin and hemp seeds, each can be the crunchiest addition to your au naturel bowls of salad or veggies.
For example, Hemp seeds are a mighty source of phosphorus, magnesium, iron and many other vital key nutrients.
5. Eat More Eggs
Eggs make a great replacement for cereals in a low-carb protein-packed diet plan. They are the best way to absorb high-quality protein.
Eating eggs in the breakfast can help boost your protein consumption, make you feel fuller and reduce your appetite for the rest of the day.
A large egg of approximately 19 grams can offer an excellent source of selenium, choline, and Vitamin D, and help improve your memory and also cardiovascular health by fighting bad cholesterol in the body.
When building a high protein and low-carbohydrate meal plan for yourself, learning a few things like what’s acceptable and what’s not, could really make things easier.
There is still a lot of myths regarding the original sources of carbohydrates, protein, and fats. Make no mistake, to stick to your wellness goals, gather the correct information, and add the right type of food to your daily menu.
Remember, no two bodies are the same and each one comes with a different eating habit, craving pattern, metabolism, and digestion.
So, know your body first, take advice from your health expert, cut down on the serving and pair the best combination of the above-listed foods that can serve you the purpose flawlessly.