Incorporate These 5 Proteins in Your Diet and Kick These 5 Carbs to the Curb
Wave goodbye to carbs and say hello to your goal weight.
Diet is a complex system of nutrients that interact with each other in ways that modern medicine is only beginning to understand.
One thing making headlines lately: carbs.
For many, it’s simply easier to cut out carbs on their weight loss journey than to try to weigh the good carbs from the bad (although that’s also a great way to lose weight too!)
A lot of other diets can leave you hungry and dissatisfied, craving what you are missing. High protein diets tend to do the opposite.
So what can you do to cut out carbs? It seems like carbs are in everything! Here are 5 vital proteins that you can eat for a healthier lifestyle, and which carbs you should immediately cut out.
What Are Vital Proteins?
Proteins are the building blocks of life and a diet high in protein will lead to a healthier you.
Proteins repair your muscles and bone while carrying oxygen and regulating your hormones. Protein aids in weight loss because of its’ ability to make you feel full for longer, therefore decreasing your appetite to snack throughout the day.
The amount of protein you eat also may have a direct impact on your metabolic system and how many calories you burn.
Generally, animal proteins are considered the most “complete” sources of protein, but they certainly aren’t the only sources. Many vegetables and whole grains are great sources of protein that allow you to cut out carbs.
The amount of protein you should eat every day will depend on your body composition, gender, age, and lifestyle. Here are 5 protein sources you need in your diet now:
Whole Eggs
Yes, eggs have gotten a bad rap in the past for cholesterol, but studies show that that may not be the case after all. Either way, eggs are a staple for any healthy diet and are a great source of protein.
Start the day with a hard-boiled or poached egg, and never leave out the nutrient-rich yolk!
Salmon
However you may feel about fish, they’re pretty darn good for you.
Aside from healthy omega-3 and omega-6 fatty acids, they’re incredibly high in protein. You can enjoy salmon in a myriad of ways that suit your taste: oven baked, skillet seared, preserved, or raw (sashimi).
Salmon is unique in its ability to keep you feeling full for a long time (thanks to the healthy fats and protein), while also being quite low in calories.
Lean Beef and Chicken
Red meat and chicken is a great go-to source for a guaranteed protein boost. Historically, humans have relied on animal sources for protein. If you’ve ever indulged in meat-heavy meals, you know how satiating they can be.
Because meat is muscle and muscle is made up of primarily protein amino acids, consuming meat is a pure protein source. However, be sure to limit your meat consumption to the recommended daily limit and don’t overdo it!
Beans and Legumes
Vegetarians Rejoice!
Beans are an impeccable source of protein. Not only that, their protein combined with high amounts of fiber help keep your gut in check and will leave you feeling full and satisfied for a long time. Lowering your appetite in this way will help you with your weight loss.
Make sure to prepare beans and legumes properly to increase your nutrient intake and make them easier to digest.
Leafy Greens
A dietary powerhouse, leafy greens are great for many things including their protein content.
Particularly great protein sources are spinach, swiss chard, and kale. Leafy greens can help you increase volume with your meals without adding a lot of calories. They will digest slowly and make you feel full and satisfied.
They’re also incredibly nutritious and high in vitamins, antioxidants, and minerals, which has been shown to aid fat burning.
What Carbs Need To Be Avoided?
The main issue with carbs is unused energy turning into fat and potentially spiking your blood sugar levels.
So what are carbs exactly? “Carbs” is short for carbohydrates, a macronutrient made up of sugars, starches, and fibers present in a food. Carbs give the body energy but can also cause the body to store extra fat if that energy is not immediately used.
While whole-food sources of carbohydrates are not bad for you in any sense (there are carbs in broccoli!), the modern Western diet has greatly increased our intake of bad, refined carbs while we live more sedentary lifestyles. This means that these rich sources of energy are not being utilized and are, instead, being stored as body fat.
Cutting back on refined carbs has been shown to reduce your risk of diabetes and help you lose the extra pounds. Here are 5 carbs you can cut out today that will make a difference in your health:
Bread
While not all bread is created equal, refined bread that you find in supermarkets today is high in bad carbs and should be avoided. Anything with white or processed wheat will spike your blood sugar.
Refined bread also tends to be low in fiber and will have you reaching for the snack cabinet shortly after lunch.
Sugar
The dreaded restriction: sugar. Human love sugar. Sugar is great! However, sugar is a carb that leads to many detrimental health outcomes.
Sugar can cause severe weight gain and contribute to diseases like diabetes and heart disease. Cutting out sugar is not quite as simple as throwing away the candy. Sugar is in virtually everything these days and even healthy-sounding things like fruit smoothies and juices are packed with the stuff.
Read labels and make sure your sugar is less than 25 grams a day.
Potatoes
This one can get controversial because potatoes do provide a lot of nutrients and are technically a vegetable. However, white potatoes contain high amounts of carbohydrates and should be avoided on a low-carb diet.
Pasta
We all love pasta, but sometimes pasta doesn’t love us back. White and even whole wheat pasta are high in carbs that turn into sugar in our bodies and should be avoided on a low-carb diet regimen.
Try replacing traditional pasta with zucchini pasta or polenta for a lower carb option.
Chips and Crackers
Snack foods are generally unhealthy and that remains true with chips and crackers and their carb levels.
Instead, snack on carrots, cheese, hard-boiled eggs, nuts, seeds, or fruit and throw out those high-carb items!
Final Thoughts On Low-Carb, High-Protein Diets
Like any diet regimen, it’s best to consult your doctor before you embark on a new diet.
A low-carb, high-protein diet is a very low risk/high reward diet regimen that is safe for just about everyone to try. You’ll start feeling fuller and more satisfied with vital proteins. You’ll likely also find yourself eating much less than you did before.
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