High Protein Low Carb Diet Calculator

Here is a table that outlines everything you need to know about a High Protein, Low Carb Diet:

Category	Details
Overview	A high-protein, low-carb diet focuses on increasing protein intake while reducing carbohydrates.
Macronutrient Ratio	Typically: Protein: 30-40%, Carbs: 10-30%, Fats: 40-50%.
Main Foods to Eat	– Meat (chicken, turkey, beef, pork)
	– Fish and seafood (salmon, tuna, shrimp)
	– Eggs
	– Dairy (cheese, Greek yogurt, cottage cheese)
	– Non-starchy vegetables (spinach, broccoli, zucchini, cauliflower)
	– Legumes (limited intake: lentils, chickpeas)
	– Tofu and tempeh
Foods to Avoid	– Sugary foods (cakes, candies, soda)
	– Bread, pasta, and grains (rice, wheat, oats)
	– High-carb fruits (bananas, grapes, mangoes)
	– Starchy vegetables (potatoes, sweet potatoes, corn)
Protein Benefits	– Muscle building and repair
	– Appetite control and satiety
	– Increased metabolic rate (higher thermic effect of food)
Carb Reduction Benefits	– Helps stabilize blood sugar and insulin levels
	– Promotes fat loss and prevents fat storage
Ideal Protein Intake	Typically, 1.6-2.2 grams of protein per kg of body weight for muscle maintenance and fat loss.
Common Side Effects	– Initial water weight loss (due to carb reduction)
	– Keto flu (if very low-carb)
	– Constipation (due to lower fiber intake)
Exercise Recommendations	Combine with strength training and cardio for optimal results.
Hydration	Increased protein intake may increase hydration needs, so drink plenty of water.
Sample Day Meal Plan	Breakfast: Scrambled eggs with spinach and cheese.
	Lunch: Grilled chicken salad with avocado and olive oil dressing.
	Snack: Greek yogurt with nuts or a protein shake.
	Dinner: Baked salmon with roasted broccoli and cauliflower.

This diet can help with weight loss, muscle retention, and improved body composition, but make sure to adjust it to your individual needs and goals. Always consult a healthcare provider or nutritionist before starting a new diet plan.