Low carb high protein plans suggest that you swap the majority of your daily carb intake with protein. Carbohydrates are found in sugary foods, rice, pasta, bread, etc. Low carb, high protein diets have been popularized as a way to lose weight but maintain or increase muscle mass. It consists of high protein, leafy vegetables, and fat. There is no fixed macronutrient structure, it is based on the idea of high protein and low carb.
Low carb diets often recommend under 26% of carb intake from your daily total calories, while the protein is more than the recommended daily allowance per day. Such diets have the tendency to be higher in fat in order to compensate for the lack of carb intake. Studies show how people leading sedentary lifestyles need lower protein levels, while physically active people, bodybuilders, and athletes often need more than the current RDA of 0.36 grams per pound of the total body weight.
They more often than not pay close attention to the macronutrient diversity during such diets, while many individuals simply leave out the carbs and compensate with protein. Evidently, this diet has several variations to it.
So why a Low Carb, High protein diet?
Multiple benefits such as weight loss, better body composition as well as overall improvement in gut health are a result of high protein, low carb diets. Protein reduces hunger, decreases food and calorie intake as it is the most filling macronutrient. This particular macronutrient boots fullness due to the hormones while lowering hunger cue hormones.
High protein diets cause a significant increase in the thermic effect of the food consumed. Low carb diets reduce the insulin levels thereby shedding excess sodium in your body, followed by water. This is why you tend to feel less bloated and sluggish after a few days of a low-carb diet.
Research proves how high protein, low carb diets turn out to be more efficient in weight loss than those diets that have a higher carb intake. However, the most important factor for weight loss is the total calorie intake and the calories burned during the day. The food you consume needs to be nutrient-rich in combination with some level of physical exercise.