Weight Loss diet plan for low carb high protein

Written byListonic team

Updated on Nov 1, 2024

For those who seek effective weight loss strategies, this low carb high protein diet might be great for you. This is due to the fact that with the reduction of carbohydrates, the body utilizes fat as the main fuel, and protein keeps hunger at bay for longer time periods. This basically tells you that you are not only going to shed off bodyweight, but you are also going to do that in a way that fuels your body.

Diet plan grocery list

Chicken breast

Salmon fillet

Ground turkey

Eggs

Greek yogurt

Cottage cheese

Almond milk

Cheddar cheese

Mozzarella cheese

Spinach

Kale

Zucchini

Bell peppers

Broccoli

Cauliflower

Asparagus

Avocado

Raspberries

Strawberries

Blueberries

Blackberries

Chia seeds

Flaxseed meal

Almond flour

Coconut flour

Olive oil

Coconut oil

Canned tuna

Shrimp

Pork chops

Ribeye steak

Ground beef

Bacon

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Diet plan overview

The weight loss diet plan for low carb high protein is mostly concerned with less carbohydrate consumption and more protein, which is useful in preventing the loss of muscles and reducing appetite. This is also ideal for those who wish to shed off weight without depriving themselves of the satisfying meals. Their meals mainly consist of meat, fish, eggs, and dairy, all of which are high in protein, with grains and processed sugars kept to a minimum.

The diet not only helps in maintaining the best weight, but also helps the body regulate blood sugar levels, which helps in management of diseases. Similarly, though eating low carbohydrates would cut down body weight to an extent, eliminating carbohydrates completely is not within the good practice as it may cause weakness in the body and other extreme reactions. Make sure you’re also taking plenty of different vegetables to guarantee that you get the sufficient vitamins and minerals.

Weight Loss diet plan for low carb high protein exemplary product

Foods to eat

Lean Proteins: Chicken, turkey, and fish, for muscle formation.
Non-Starchy Vegetables: Green leafy vegetables, peppers, and mushrooms to include fiber.
Healthy Fats: Avocado, coconut oil, and nuts providing energy for longer periods of time.
Full-Fat Dairy: Cheese, Greek yogurt, and heavy cream to achieve a protein and calcium balance.
Berries: Strawberries, blueberries, and raspberries, which are low in sugar but enhance health through antioxidants.

✅ Tip

Mix psyllium husk into your morning protein shake to keep your gut happy and digestion smooth.

Foods not to eat

Starches: Rice, noodles, and bread, which are high in carbohydrates.
Legumes: Lentils, chickpeas, and beans, which have a high carb content.
Sugary Snacks: Sweets, pastries, and ice cream that disrupt normal blood sugar levels.
Starchy Vegetables: Yam, maize, and beans, which are carb-heavy.
Sugary Drinks: Juice, carbonated drinks, and energy drinks.

Main benefits

Low carb and high protein weight loss diet plan makes it easy to crave healthy foods and manage energy levels as high levels of blood sugars are fairly constant. One of the perks that is not discussed often is the effect of the diet on cholesterol levels, which improves with higher HDL ‘good’ cholesterol levels and lower triglyceride levels. This program also enables you to burn fat and maintain muscular mass, a necessary condition for anyone who wants to wear a lean physique. Another thing is that satiety may be heightened because of the high protein content, keeping you satisfied and full.

Weight Loss diet plan for low carb high protein graph

📊 40.2% of American women have obesity (Source)

How to budget on this diet plan

Split your costs by concentrating on more affordable protein like eggs, canned tuna, and ground turkey. For the carbs, don’t bother going for those food marketed and low carb snacks; instead, grab a salad, which is filling and cost effective. Where it is possible, buy the goods in bulk – nuts, seeds, frozen fish, etc., will last long and will reduce expenses on a yearly basis. However, no need to steer away from store brand cheeses or Greek yogurt as they are also worth their price thanks to high protein content.

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Meal plan suggestion

Day 1

Breakfast:Spinach Omelette with Mozzarella Cheese
Lunch:Grilled Chicken Breast with Steamed Broccoli and Cauliflower
Dinner:Baked Salmon Fillet with Asparagus and Avocado
Snack:Greek Yogurt with Blueberries and Chia Seeds

Day 2

Breakfast:Greek Yogurt with Raspberries, Strawberries, and Flaxseed Meal
Lunch:Ground Turkey Stuffed Bell Peppers
Dinner:Ribeye Steak with Zucchini and Kale Sautéed in Olive Oil
Snack:Cottage Cheese with Blackberries

Day 3

Breakfast:Chia Seed Pudding with Almond Milk and Blueberries
Lunch:Shrimp Salad with Spinach, Avocado, and Olive Oil Dressing
Dinner:Pork Chops with Roasted Cauliflower and Cheddar Cheese
Snack:Cottage Cheese with Strawberries

Day 4

Breakfast:Bacon and Eggs with Sautéed Kale
Lunch:Grilled Chicken Breast with Steamed Asparagus and Bell Peppers
Dinner:Ground Beef Zucchini Boats with Mozzarella Cheese
Snack:Greek Yogurt with Raspberries and Flaxseed Meal

Day 5

Breakfast:Coconut Flour Pancakes with Greek Yogurt and Blueberries
Lunch:Tuna Salad with Avocado, Spinach, and Olive Oil Dressing
Dinner:Grilled Ribeye Steak with Broccoli and Cauliflower
Snack:Cottage Cheese with Blackberries and Chia Seeds

Day 6

Breakfast:Greek Yogurt with Strawberries and Chia Seeds
Lunch:Ground Turkey Kale Stir Fry with Bell Peppers
Dinner:Baked Salmon Fillet with Sautéed Zucchini and Asparagus
Snack:Cottage Cheese with Raspberries

Day 7

Breakfast:Scrambled Eggs with Spinach and Cheddar Cheese
Lunch:Shrimp and Avocado Salad with Kale and Olive Oil Dressing
Dinner:Pork Chops with Roasted Bell Peppers and Mozzarella Cheese
Snack:Greek Yogurt with Blackberries and Flaxseed Meal

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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