Protein and Carbohydrate Diet for Weight Loss

When attempting to lose weight, it is important to focus not only on how much food you're eating, but what kind of food is being used to maintain energy and health. For optimal weight loss a diet that is balanced with protein and carbohydrates is recommended, according to the American Heart Association. Exercise and regular physical activity are also very important, as it reduces the time it takes to shed excess pounds by burning off calories and stored fat. Talk to your doctor or dietitian if you require additional support for your new diet.

Protein

• Protein is an essential nutrient that consists of a string of amino acids that helps repair tissue, build muscles and provides energy for your body. According to the Harvard School of Public Health you should eat 0.8 grams of protein for each kilogram of body weight in order to achieve your recommended dietary allowance. High amounts of protein can be found in animal meat, and smaller amounts can be found in vegetables, dairy products, nuts, eggs and beans. If you decide to eat animal meat be sure to select lean meat as regular meat often contains high amounts of saturated fat. Remove the skin from chicken to reduce saturated fat, and choose extra lean ground beef over regular ground beef. Salmon, mackerel, sardines and albacore tuna are recommended for receiving the highest amount of protein.

Carbohydrates

• The foods you eat contain either complex carbohydrates or simple carbohydrates, which provides your body energy. Simple carbohydrates provides energy by quickly breaking down and supplies sugar to your body, but the result is short-lived and causes your blood-sugar level to rise. Simple carbohydrates are found in food that uses refined sugar which includes desserts, jams, candy as well as food that uses white flour. Simple carbohydrates are found naturally in fruit, but the amount of sugar is low and therefore safe for consumption. Complex carbohydrates is found in food that contains whole grain or whole wheat, such as bread, pasta, bran and brown rice. Whether you decide to go on a high-carbohydrate diet or a low carbohydrate diet, complex carbohydrates should always be consumed rather than simple carbs to provide nutrition and energy. Complex carbohydrates break down slowly during digestion, which allows you to feel full long after eating and reduces the risk of overeating.

Vegetables

• Your protein and carbohydrate diet should include non-starchy vegetables, as they are high in vitamins and very low in calories. Due to the low calorie amount you can consume large amounts of vegetables without worrying about weight gain or high cholesterol levels. Non-starchy vegetables include cucumbers, carrots, peppers, tomatoes, okra, artichokes, celery and dark, leafy vegetables. Starchy vegetables include potatoes, yams, squash, peas and corn. If your diet is mostly protein reduce your servings of carbohydrates and vegetables so that they are about the same serving size. If your diet is mostly carbohydrates, lower your vegetable and lean meat serving size.