Shopping List of High-Protein, Low-Carb Foods

Egg whites are one of the purest forms of protein.

Protein is essential for the maintenance, repair and building of muscle and connective tissue. It also plays a role in elevating your metabolic rate. Many dieters aim to increase their protein intake while keeping carbohydrates to a minimum, with the Atkins Diet being an example. Athletes and fitness enthusiasts looking to build strength and lean muscle mass will also require a protein-rich diet. However, extreme high-protein, low-carb diets can cause health problems such as kidney failure and high cholesterol.

Eggs

Egg whites are the purest form of protein available, consisting of a 60:1 protein to fat ratio. Like other animal-derived protein sources, eggs are a complete protein containing all the essential amino acids your body needs.

Meats

Red meats, poultry, game and fish all contain a high protein content, have a complete amino acid profile and are free from carbohydrates. Stay clear of breaded meats as these contain carbohydrates. Sausages and burgers also often contain wheat as a padding ingredient, and some processed deli meats also contain carbohydrates.

Dairy Products

Most dairy products contain a high protein concentration while remaining low in carbohydrates. Milk and natural yogurt are a great source of protein, yet the sugar content means there is a small amount of carbohydrates. Cheese also contains a small proportion of carbohydrates. Some processed cheeses contain more carbohydrates and less protein.

Soybeans

There are few non animal-derived proteins suitable for a vegan diet, with soybeans the only real option offering high protein without few carbohydrates. A half-cup of mature yellow soybeans contains 14.3 g of protein and 8.5 g of carbohydrates. A half-cup of edamame soybeans contain 11.1 g of protein and 10 g of carbohydrates.

Whey Protein Powders

Powdered whey, derived from milk, is a bodybuilder's best friend. To promote lean muscle growth, it is recommended to consume 1 g of protein for every pound of body weight every day. This means the average man needs to eat 170 to 200 grams of protein, a difficult task from food products alone. Whey protein offers a convenient way to boost your protein intake without increasing your carbohydrate intake.

References

• NRSL: Soybean Nutrition
• Build Muscle Gain Weight: High Protein Foods

Resources

• Wellsphere: List Of Low Carb High Protein Foods