If you’re trying to lose weight we suggest reducing your carbs to encourage fat loss. You’ll see faster results and therefore stick to the diet for longer getting even more fat loss results.
Whether you’re cutting them from lunch, dinner or going all out cold turkey, we went on the search for high protein low carb recipes that taste good and keep you feeling full.
There are not many things worse than feeling hungry when you start a low carb diet. The key is to eat regularly say every 2-3 hours and fill up on lots of vegetables, not so much salad but vegetables, plus a good source of protein.
Ensuring you have a decent amount of protein helps reduce any muscle breakdown for energy needs within the body and aids in protein synthesis. Which is very important for muscle repair after your strenuous HIIT workouts.
With these factors in mind, we’ve put together some of our favourite recipes to help you lose weight faster. These meals are suitable for lunch or dinner.
Roasted tomatoes and Shrimp With Zucchini Noodles
Prawn and courgette spaghetti for us Brits. This is such a vibrant dish extremely low in calories and carbs whilst being packed full of goodness zucchinis are packed full of vitamin C and B-6 plus some added Vitamin C and A from the tomatoes. The prawns provide a nice helping of much needed protein. Give this dish a go but be careful not to overcook the spiralized veg as it can go soggy!
Related – 8 High Protein Clean Eating Breakfast Ideas
Grilled Brochette Chicken
I absolutely love brochette, I must confess bread beats chicken but this recipe does make chicken more appealing and of course healthier. It’s a grilled chicken breast topped with mozzarella cheese and fresh tomato and basil. Doesn’t it make your mouth water just thinking of it. Perhaps serve it up with an extra side salad as its quite a small dish.
More cheese, this time parmesan creates a beautiful crust over the salmon. It’s definitely a winner, its low carb high protein and so easy. Just throw it all in the tray and straight into the oven it goes.
A simple salad and equally simple honey and lime salmon to top it off. The flavours go nicely and there’s a kick of chilli in there to for an extra metabolism boost which is always welcomed.
On to eggs, what you hear about eating to many eggs is bad for you is just a myth. This recipe says it serves 4 however we would suggest it would serve 2-3 based on protein content and the fact you’re not eating carbs.
We love frittatas and they can easily be cooled and stored to eat over a few days. Serve it up with a side salad or veg for added fibre.
When it’s time to get your beef fix try these steak rolls filled with healthy vegetables. So easy and can be made ahead as a snack if made in smaller portions or a take to work lunch. It’s a great recipe with so many meal options for you to choose from.
If you’re looking for a simple healthy meal that doesn’t take up too much of your time then try these Cashew Nut Chicken Lettuce Wraps. The nuts give it a nice crunch. Take it to work or serve it up for dinner with a healthy serving of salad or veg like we did. There isn’t enough vegetables here in our opinion to create a well balanced meal.
You must try this recipe, Karina has done a fantastic job at presenting this dish to us. Anything “Mediterranean” or “Greek” automatically gets my attention Hold the olives unless you like them and go and create this delicious chicken recipe. The avocado gives it some added good fats needed in our diets .
It’s got a few naughty bits but that’s okay every now and then. The title doesn’t do it much justice, here we have a Broccoli salad full of nuts, seeds, cheese, cranberries, bacon and spices that make it sweet, savoury and crunchy. A nicely balance meal for anyone on a high protein low carb diet.
Whether you use the recipes or just use them to inspire you to create your own versions of them make sure you take action and plan your meals, stay ahead of the game and always be in control of your diet. That’s the key to long term weight management.
Until next time!
Luke
Hey there, I’m Luke, and I’ve been immersed in the fitness world since 2007. From gym floors to running my own personal training business, I’ve seen it all. My journey led me to study Sports Science at university, where I deepened my understanding of the science behind exercise.
One thing that truly lights my fire? High-Intensity Interval Training (HIIT). It’s not just a workout; it’s a game-changer. I’ve used HIIT to help countless men and women shed weight and transform their lives for the better.
Through my personal training business, I’ve witnessed the incredible impact of HIIT on both physical and mental well-being. It’s not just about getting fitter; it’s about feeling stronger, more confident, and more resilient.
Join me on this journey to a healthier, happier you. Let’s crush those goals together!
On average, the men in the high protein, low carb group lost 15 pounds (6.75 kg) while those in the moderate carb group lost 10 pounds (4.32 kg) ( 9 ). Many other studies reveal that high protein, low carb diets are more effective for weight loss than those higher in carbs and protein ( 9 , 10 , 11 , 12 ).
Generally speaking, most low carb high protein weight loss diets use a macronutrient ratio of 30% to 40% protein, 30% to 40% carbohydrates, and 30% to 40% fat. A healthy diet recommended by the USDA suggests that around 50% to 60% of your calories should come from carbohydrates.
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.
In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ).
Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.
Keto is short for ketosis, the metabolic process that kicks in when your body runs out of glucose (its preferred energy source) and starts burning stored fat. Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal.
The amount of weight you can lose on a low-carb diet in 2 weeks can vary widely depending on factors such as your starting weight, adherence to the diet, and individual metabolism. Some individuals have reported losing up to 10 pounds or more in two weeks, while others may experience less dramatic results.
For example, the Diet Doctor suggests that many find success with a high protein, low carbohydrate approach, recommending a range of 5-15% carbohydrates, 25-35% protein, and 45-65% fat .
The Verdict. Your perfect macros can depend on your individual goals, activity level, age, health, genetics, and much more. For weight loss purposes, a moderate-fat (20% to 30% of calories), moderate-carb (30% to 40% of calories), and a high-protein diet (25% to 35% of calories) tend to work for most people.
In general, most adults should target their diets to comprise of 45-65% Carbohydrates, 10-35% Protein and 20-35% Fat. (If you're trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat.)
While some small studies have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, others show no real difference. As such, individual lifestyle factors may be more important than the type of protein regarding weight loss or other desired outcomes.
36 tasty, low-carb foods that will keep you full and satisfied
Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy
Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
