Low Fat High Protein Diet:

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Low Fat High Protein Diet

A responsible high protein (and therefore low carbohydrate) diet is one that pays attention to health with a good balance between various nutritious food types.
The low fat high protein diet is not just about eating meat, dairy products, eggs and fish as a fountain of protein sources, but rather it's important to research and understand why certain foods, which have a high Glycemic Index (like simple carbohydrates), are bad for you. And how you can substitute these foods with Carbohydrates that have a low Glycemic Index and are rich in Fiber.

The central issue is that: Low glycemic index foods, like whole-grain breads, oats and brown pasta, do a better job of gradually releasing energy (good) and can therefore control glucose and insulin levels better than high glycemic index foods, like white bread, processed pastries, cakes and biscuits.

Scientific proof: The New England Journal of Medicine published that people who follow a high-protein, low glycemic index diet are more successful in controlling their weight long term (and even continue to lose weight) than people who eat a low-protein, high glycemic index diet.

Note: The low fat high protein diet should not be confused with low carbohydrate diets like the Atkins Diet, which often contain large amounts of fat and don't manage calorie intake.


Permitted foods to eat:
Beef, pork, chicken, turkey, fish, soy and derivatives, low fat dairy products, eggs and plenty of vegetables (for fiber).
Brown cereals, brown rice, potatoes with skin, legumes, nuts and fruit.

Foods to eliminate: Simple carbohydrates like white pasta, white pasta, white rice, fried chips, alcohol, processed meats, pastries and biscuits.

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Example menu for a low fat high protein diet:

Breakfast: tea or coffee, 1 boiled egg, 1 natural yogurt with muesli.
Brunch: 1 tin of tuna in water, 1 tomato.
Lunch: Brown rice with grilled turkey & pineapple.
Snack: 1 grape fruit, 1 slice of rye bread with cottage cheese.
Dinner: Tuna salad with red pepper and onion, skimmed yogurt.

Our Opinion: For as many proteins that you consume you are not going to gain muscle mass unless you train. Gaining muscle mass (we're not talking bulking, just 'replacing fat' with lean muscle tissue) is very important as muscle content is directly proportional to metabolism. Muscle is the biggest burner of calories.
And, unless you're training hours a day for competitions it's pointless substituting food groups with protein shakes or protein bars, your body can assimilate more than enough nutrients and energy from unprocessed foods.

Important: Many high-protein foods are fairly low in fiber and this can lead to a digestive system not functioning at 100%. For this reason it is critical to get a sufficient supply of fiber through vegetables and fruit (more from vegetables) to lubricate the digestive tract and improve bowel function.

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