A List of High Protein Low Carb Foods

Rutuja Jathar Nov 7, 2018
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Adequate information about high protein low carb foods is very important, if one is looking to follow a low carb diet plan. To learn what are the best options and the nutritional values of each item, read through the following write-up.
In this era of fad diets, there is no scarcity of various diet plans that can lead to effective weight loss so as to get rid of obesity. A high protein low carbohydrate diet is one such example, claiming to be one of the best ways to lose weight.
Atkins diet is more or less the same as this. In this diet more than 30% to 50% calories are recommended to be consumed from proteins while the reduction of carbohydrates is prescribed.
By doing this, the body reaches a condition called ketosis. High protein low carb foods restrict the consumption of simple carbohydrates that can get converted into sugar and lead to weight loss, in the coming future.
Reduction of simple sugars also proves helpful for reducing blood sugar levels and levels of insulin. It also significantly reduces the blood tri-glyceride levels and subsequently the cholesterol levels from the blood.
It is actually very easy to find out if a food item is suitable to such a diet when a person is well aware of the glycemic index of that particular item. This low glycemic food list will always come in handy for that purpose.

Dietary Restrictions

This diet mostly concentrates on eating lots of protein like eggs and meat while reducing foods like rice, bread, pasta, and potatoes. Larger quantities of red meat, poultry, eggs, fish, shellfish, and cheese are consumed. Many of the vegetables, cereals, rice, pastas, breads, sugary products, artificial flavorings, and fruits are barred or restricted.
Food Items and their corresponding Protein and Carbs content:
  • Roast Beef (100g) - 28g - 0g
  • Roast Chicken (100g) - 25g - 0g
  • Other Meats (100g) - 24g - 0g
  • Cheddar Cheese (100g) - 25g - 0.1g
  • Cod Fillets (100g) - 21g - 0g
  • Milk (1 glass) - 6.8g - 4.3g

Diet Food List

These food items can also be called an edited version of the 'Atkins diet foods to eat'. Just that there are no phases as such in this kind of diet.

Meat and Meat Products

Meats are a great source of protein and vitamin B complex, zinc, iron, calcium, and phosphorus.
  • Bacon
  • Lamb
  • Beef
  • Pork (tenderloin)
  • Venison
  • Elk
  • Buffalo

Poultry and Eggs

Eggs and meat of the mentioned fowls can be included in the diet.
  • Turkey
  • Chicken
  • Ostrich
  • Goose
  • Duck
  • Emu

Dairy Products

About 6g to 8g of the mentioned dairy products can be included in the diet plan.
  • Milk
  • Soy Milk
  • Yogurt
  • Cottage Cheese
  • Mozzarella Cheese
  • Swiss Cheese
  • Parmesan Cheese
  • Camembert Cheese
  • Brie Cheese
  • Tofu


Consumption of 8g to 10g of the mentioned beans is alright.
  • Lentils
  • Black Beans
  • Pinto Beans
  • Split Peas
  • Soy Beans
  • Green Beans
  • Wax Beans


One can consume about 8g to 10g of the mentioned seeds and nuts during this diet.
  • Cashews
  • Almonds
  • Peanuts
  • Pecans
  • Pumpkin Seeds
  • Flax Seeds
  • Sunflower Seeds


Given are the vegetables that could be included in the diet for vegetarians.
  • All types of lettuce
  • Alfalfa sprouts
  • Green collard, mustard green, and kales
  • Herbs like basil, cilantro, thyme, rosemary, parsley
  • Cabbage, cauliflower, broccoli, Brussels sprouts
  • Peppers like jalapeƱo, red bell pepper, and yellow bell peppers
  • Asparagus, zucchini, cucumber
  • Onions and scallions
  • Carrots and radishes
  • Artichokes and turnips
  • Fennel, okra, leeks, and tomatoes
  • Summer squash and spaghetti squash
  • Bamboo shoots and eggplants
  • Water chestnuts and pumpkins
Fruits contain only traces of protein and they are also high on sugars. So, most of the time, they are not included in the high protein low carb foods list. It is also very important to limit the amount of the given foods so that there are no adverse effects.
There is always a risk factor involved when a person overdoes something and it is the same in case of this diet. Reduction of metabolic rate, kidney disease, high cholesterol levels, etc. are some of the side effects of this diet that one could experience in case he/she goes over the top with the diet.
Disclaimer: Information here should not in any way replace the advice offered by an expert on the subject.
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