Low-carb, high-protein diets have been promoted as a quick and effective approach to losing weight. Low-carb dieters receive between 30 and 50 percent of their calories from different protein sources. In contrast, the American Cancer Society, the National Cholesterol Education Program, and the American Heart Association recommend that dieters receive a smaller percentage of calories from protein.
Protein is essential to the repair, maintenance, and building of tissues in the human body. There are different sources of protein on a low carb diet. As a rule, one ounce of fish or meat has 7 grams of protein. Most cuts of beef contain about this amount, and a steak has 42 grams. Other meats to include in a high-protein diet include chicken, pork, and fish. Other high protein foods are nuts and seeds, beans, and cheese. You can choose from different types of cheese such as soft cheeses, hard cheeses, and medium cheeses. Soft cheeses (Camembert, Brie, and Mozzarella) have 6 grams of protein per ounce, and medium cheeses (Swiss, Cheddar) have 7 – 8 grams per ounce. Parmesan and other hard cheeses have approximately 10 grams of protein per ounce.
Nuts and seeds are also good sources of protein for dieters on the atkins diet or another low-carb, high-protein diet. Dieters can consume peanuts, peanut butter, cashews, and seeds such as flax seeds and pumpkin seeds. Other sources of protein include beans and eggs. One large egg has 6 grams of protein, and a cup of cooked soy beans contains 28 grams. Dieters on a high-protein diet can consume soy milk and soy beans and split peas. One cup of soy milk has between 6 and 10 grams of protein.
If you want to correct a health problem or lose a lot of weight, you can have up to 30 grams of carbohydrates a day. Divide this amount throughout the day. You can add up to 55 grams of carbohydrates if you need to lose a couple of pounds. You can choose from a variety of low-carb foods. You can have low-carb vegetables such as green beans, zucchini, peppers, and tomatoes. You may be surprised, but avocado is low in carbs and high in fat. A glass of light beer or wine is OK, but remember to drink plenty of water throughout the day. Artificial sweeteners and diet sodas are permitted in moderation. Read more about good and bad carbs here: http://www.lowcarbfoods.org/
