High Protein Low Carb Foods (HPLC) dietary approach has gained popularity recently due to its potential benefits for weight management, blood sugar control, and overall health.
However, the concept is not new, Atkins worked on developing the famous Atkins diet in the 60’.
I have personally struggled with weight gain after finishing my pro handball career. Being well versed in nutrition and training, I leaned on a high protein – low carb diet in combination with gym and agility workouts. I had great results.
By saying this, I’ll take the liberty to share some additional tips to help you navigate this type of nutrition, but please make sure to talk to a nutritionist and your doctors before trying this out.
Table of Contents
Benefits of HPLP
Weight Management: Protein promotes satiety, helping you feel full for longer and reducing cravings. This can lead to reduced calorie intake and subsequent weight loss.
Blood Sugar Control: Lowering carb intake can significantly improve blood sugar control, especially for individuals with diabetes or prediabetes.
Muscle Building and Maintenance: Protein is essential for building and maintaining muscle mass, important for metabolism, strength, and overall physical function.
Improved Bone Health: Adequate protein intake contributes to bone health and may help prevent osteoporosis.
Reduced Risk of Chronic Diseases: Studies suggest HPLC diets may lower the risk of heart disease, stroke, and certain cancers.
Is HPLC Healthy?
HPLC can be a healthy dietary approach when done correctly. However, it’s important to be mindful of potential drawbacks:
Nutrient Deficiencies: Restricting carbohydrates can limit intake of essential vitamins and minerals found in fruits and grains. Ensure you consume a variety of low-carb vegetables and consider supplements if needed.
Kidney Strain: High protein intake can strain the kidneys in individuals with pre-existing kidney disease. Consulting a healthcare professional is crucial before starting an HPLC diet.
Constipation: Low fiber intake from limited carbohydrates can lead to constipation. Include high-fiber vegetables like leafy greens and chia seeds in your diet.
Keto Flu: Some individuals transitioning to HPLC experience the “keto flu,” with symptoms like fatigue, headaches, and nausea. This typically subsides within a week.
Considerations for a Healthy HPLC Diet
Focus on whole foods: Prioritize unprocessed, nutrient-dense HPLC foods like lean meats, seafood, eggs, vegetables, nuts, and seeds.
Choose healthy fats: Include healthy fats like avocado, olive oil, and nuts to promote satiety and provide essential nutrients.
Stay hydrated: Drink plenty of water to stay hydrated and support kidney function.
Monitor your health: Regularly monitor your blood sugar, blood pressure, and overall health.
Seek professional guidance: If you have any underlying health concerns, consult a registered dietitian or physician for personalized guidance on an HPLC diet.
Overall, HPLC can be a healthy and effective dietary approach when implemented correctly and with proper guidance. However, it’s important to consider potential drawbacks and tailor your diet to address individual needs and health conditions.
High Protein Low Carb Foods List
Meats
Seafood: salmon, tuna, shrimp, mackerel, sardines, cod, flounder
herring, sole, trout, halibut, clams, crab, mussels, oysters, squid, lobster
Poultry: chicken breast, turkey breast, duck breast, cornish hen,
goose, pheasant, quail, ostrich
Lean meats: beef, pork, lamb (choose cuts like tenderloin, sirloin, loin)
Eggs
Whole eggs, scrambled, fried omelets
Dairy
Greek yogurt
Cottage cheese
Kefir
Ricotta
Parmesan
Goat cheese
Bleu cheeses
Cheddar
Gouda
Mozzarella, whole milk
Feta
Plant sources
Nuts and seeds: Almonds, peanuts, pistachios, sunflower seeds, chia seeds, hemp seeds, pumpkin seeds, quinoa seeds,
Legumes: Black beans, chickpeas, lentils, kidney beans (all sorts of beans)
Soy products: Tofu, tempeh, edamame
Vegetables: Leafy greens, broccoli, cauliflower, asparagus, mushrooms
Other options
Protein powder: Whey protein, casein, pea protein, hemp protein
Almond milk: Unsweetened
Protein bars: Choose low-carb options with minimal added sugars
Whole Day Meal Recipes
Breakfast:
Scrambled eggs with spinach and feta cheese
Greek yogurt with berries and granola
Smoked salmon and avocado on a bed of greens
Lunch:
Grilled chicken salad with a vinaigrette dressing
Tuna salad lettuce wraps
Black bean burgers with roasted vegetables
Dinner:
Salmon with roasted asparagus and cauliflower
Chicken stir-fry with low-carb vegetables
Lentil soup with a side salad
Snacks:
Handful of almonds and pistachios
Hard-boiled eggs
Celery sticks with peanut butter
Cottage cheese with cucumbers and tomatoes
Tips
- Choose whole, unprocessed foods whenever possible.
- Be mindful of portion sizes, even with low-carb foods.
- Read food labels carefully and choose products with minimal added sugars.
- Combine different high-protein, low-carb foods to create satisfying meals and snacks.
- Consult a registered dietitian or nutritionist for personalized advice.
- Remember, your needs may vary depending on your health, fitness goals, and dietary preferences. It’s important to choose a variety of high-protein, low-carb foods to ensure you’re getting the nutrients your body needs.
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