Low carbohydrate, High protein, Moderate fat diet – for weight loss

Low carbohydrate, High protein, Moderate fat diet – for weight loss: This is very common practice among bodybuilders, fitness experts, dietitians and it is well appreciated by doctors too.

USE BMR AND CALORIE COUNTER TO FIGURE OUT YOUR CALORIE NEEDS BY CLICKING HERE

What does a low carbohydrate diet means?

Above all Without including any of terms we will be talking very straight and in easy to understand language, as I have planned to design this book to be understood by each and everyone, even those who are below beginners.

Furthermore A low carbohydrate diet means a diet in which we limit our daily carbohydrate intake to a minimum point where the carbohydrate goes as far as it suppress your carbohydrate craving and make you go through the day, due to which and the habit of our body to utilize carbohydrate food as main source of energy our body get forced to use reserved energy from our body that is “stored fat”.

Remember:

1g carbohydrate = 4 calories

In this program protein in key component followed by fats than carbohydrates, so let’s first figure out our protein consumption.

Talking about PROTEIN:

Here the protein consumption will be between 1g-1.5g per pound of your body weight.

And do remember that:

1g protein = 4 calories

“Don’t you worry I will tell you all the calculations later on”

Protein is the building block of muscles; this amount of protein will be enough to repair your damaged muscles through workouts and make new muscles.

Actually the more protein you consume the better it will be so let’s consider 1.2g as ideal and use it in our calculation.

Talking about FAT:

Fat composition can be or we can say it’s more appropriate to use 0.2g per pound of body weight as per studies

Here we need to note that:

1g fat = 10 calories

Now let’s calculate how much calories we need to lose weight

Now let’s go through sample meal plans for both vegetarians and non-vegetarians individually.

There are many myth in the industry related to carbohydrate intake, some of the people suggest:

  • Consume your carbohydrates in morning only
  • Don’t consume you carbohydrates after 6pm/7pm
  • Fats are bad in night
  • Dairy is good for gains all around the day

In my opinion and what I found after going through many studies and articles and experts suggestion and interview is that:

  • The best time to consume carbohydrates is around workouts which will give you energy and you will gate nice pump in your body.
  • Fats are good source of energy, there are no issues regarding their consumption on time
  • Dairy products are a topic of discussion, but as much as we found out is that: dairy product contains casein protein, and caseinis slow digesting protein. Which means it would be much better to consume dairy product in night before bed, to keep give your body proper nutrition while you are in sleep.
  • Another thing about dairy is that, it have a drawback; dairy product have some ingredients in them which cause in slow digestion of protein, these ingredients are so strong that whatever protein type you are consuming with dairy, will get affected and will show slower digestion than their normal speed of digestion.

NON- VEGETARIAN SAMPLE DIET

ITEM LIST AND NUTRITION PER 100G

  • CHICKEN CHEST = CARB-0G FAT-1.8G PROTEIN-24G 
  • EGG WHITE = PROTEIN-13G FAT-0G CARB-0G 
  • EGG YORK = PROTEIN-13G CARB-0G FAT-13G
  • BROWN RICE = CARB-72.5G PROTEIN-9.6G FAT-1.8
  • ALMONDS (28g) = PROTEIN-6G CARB-2G FAT-14G
  • OATS = PROTEIN-3 CARB-23.4 FAT-3.8
  • SALAD

OUR MACROS ARE AS:

  • Carbohydrates =123.2g
  • Protein =211.2g
  • Fat =35.2g
TIME NAME AMOUNT CARB FAT PROTEIN TOTAL
Morning Egg white + Oats 11+35g 0+23.4 0+3.8 36+3 C=23.4 F=3.8 P=36
Brunch Brown rice + chicken chest 100g+100g 72.5+24 1.8+3.6 9.6+24 C=96.4 F=5.4 P=33.6
Gym Gym Gym Gym Gym Gym Gym
Lunch Almonds + oats + egg white 28G+35G+9 2+23.4+0 14+3.8+0 6+3+27 C=25.4 F=17.8 P= 36
             
Late lunch Salad + chicken chest Half bowl + 150g 0 4.5 36 F=4.5
P=36
C=0
Snacks Salad + chicken salad Half bowl + 150g 0 4.5 36 C=0
F=4.5
P=36
Dinner Salad + chicken chest Half bowl + 150g 0 4.5 36 C=0
P=36
F=4.5
             
NOTE:
  • Remember to  take most of your carbohydrates around workout
  • Salad calories are not included so keep light but eat enough to stay full

VEGETARIAN SAMPLE DIET

It very hard for vegetarian to get proper nutrition, but I had tried my best to give you best possible diet plan which will cover all amino for you body and other essential elements

Here for weight loss you have to buy any Whey protein, because to reach to the desired quantity of macros, it not possible to go all on natural food. As they have higher amount of carbohydrates in ratio to protein

Our macros are as:

  • Carbohydrates =123.2g
  • Protein =211.2g
  • Fat =35.2g

ITEM LIST AND NUTRITION PER 100G

  • Broccoli =  Fat-0.4  carbohydrate-3.6  protein-2.5
  • Mushroom =  Fat-0.3  carbohydrate-2.3  protein-3.1
  • Spinach/ Palak =  Fat-0.4  carbohydrate-3.2  protein-2.9
  • Greek cheese/ Paneer =  Fat-24  carbohydrate-0  protein-20
  • Curd =   Fat-3.1  carbohydrate-8.4  protein-3.25
  • Soya chunks =  Fat-1  carbohydrate-32  protein-51
  • Black beans =  Fat-1  carbohydrate-35  protein-24
NOTE:
  • DO NOT CONSUME SOYA CHUNKS MORE THAN 100G A DAY BECAUSE THEY HAVE THE PROPERTY TO CONVERT testosterone INTO estrogen.
  • FOR WOMEN: if you are pregnant or you are planning for a baby than stop eating soya chunks.
  • Do not consume soya chunks regularly more than 3 months, take a gap of at least a month before you start to eat it again
TIME NAME AMOUNT CARBS FATS PROTEIN TOTAL
Morning Broccoli + Palak + whey protein   200g+300g +1/2 scp 7.2+6.4 +1 0.8+0.8 +0.5 5+5.8 +12.5 C=14.6 F=2.1 P=23.3
Brunch Mushroom + Palak + soya chunks 300g+300g +25g 6.9+9.6 +8 0.9+1.2 +0.25 9.3+8.7 +12.75 F=10.45
C=24.5 P=30.75
Lunch Paneer +Mushroom 80g+200g 0+4.6 16+0.6 16+6.2 C=4.6 F=16.6 P=22.2
Late lunch Broccoli + Palak+ soya chunks   300g+400g +25g 10.8+12.8 +8 1.2+1.6 +0.25 7.5+11.6 +12.75 C=39.6 F=3.3 P=31.85
Evening Mushroom + protein powder   300g+1scp 6.9+2 0.9+1 9.3+25 F=1.9
C=8.9 P=34.3
Dinner Protein powder + 1+1/2scp 3 1.5 36.5 C=3 F=1.5 P=36.5
Bed time Soya chunks + curd   50g+200g 16+16.8 0.5+6.2 25.5+6.5 C=32.8 F=6.7 P=31.5
NOTE:
  • REMEMBER to decrease you calories week after week by 100 calories

For example: if were eating 1584 calories per day in first week than now you will be eating 1484 calories per day in the week

  • It is better to eat soya chunks with curd as it have casein protein to slow down its absorption, and stay on more safer side. Also that will keep in anabolic state to keep building muscles while you are sleeping.
  • REMEMBER the calories you will be decreasing per week will be only through your Carbohydrates

For example: if you was consuming 123.2 grams of carbohydrates than now you will be consuming 98.2 grams of carbohydrate per day in a week.

Calculations:

123.2g = 123.2g x 4= 492.8 calories

Subtracting 100 calories = daily calories intake – 100 calories

                                    = 492.8 calories -100 calories

                                    = 392.8 calories

Converting 392.8 calories to grams

Carbohydrates in grams = number of calories/4

                                    = 392.8/4

                                    = 98.2 grams

For:

  1. Carbohydrate cycle, click here
  2. Keto diet, click here
  3. How to weight loss, click here

6 thoughts on “Low carbohydrate, High protein, Moderate fat diet – for weight loss”

  1. Hi i am kavin, its my first occasion to commenting anywhere, when i read this piece of writing i thought i could also create comment due to this brilliant paragraph.

    Reply

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