Have you ever desired a diet plan that allows you to grow muscle while avoiding the calories and fats that come with it? If you answered yes, then rejoice because it is achievable, at least to some extent. All you have to do is read and follow this low-carb fitness diet to get what you've always desired. A mix of high protein and low carbohydrate fitness diets for individuals with such fitness goals is a tried and tested answer. 

Although there is a basic diet plan for everyone who does the same type of exercise, such as everyone who does weight training following a certain plan, it also depends on your physical objective, whether you want to lose weight, add muscle, or do both.

Diet can be changed according to your needs, and as we know from all the macronutrients, protein plays the most important role in muscle building, so increasing your protein intake while sacrificing some of the calories from carbohydrate-rich foods can help you gain muscle mass while keeping the volume of fat in check.

High Protein & Low-Carb Fitness Diet

Dieticians prescribe a precise macronutrient ratio (Protein, Carbs, and Fat) for a balanced diet for men and the percentage of calories consumed from various nutrient-dense foods. For example, 40 percent of calories come from protein-rich foods, whereas 35 percent come from carbohydrates, and so on.

Calories are the units of energy generated when your body breaks down food. A food's calorie content determines how much energy it can offer to your body. When you consume more calories than your body requires (depending on your weight), the additional calories are stored as body fat.

To achieve the intended effect, you must reduce your carbohydrate consumption and focus your calories on protein-rich foods. So, here are some of the food items that we recommend you include in your diet. 

• Eggs—Eggs are the most flexible food for any diet, with 7 g of protein, 72 calories, and less than 1 g of carbohydrates in a full egg.
• String cheese has roughly 5 g of protein, 1 g of carbohydrates, and 50 calories per stick.
• Salmon- Despite the fact that a 3-oz portion of salmon has 11g of fat, all of it is healthy fat; with 0g carbohydrates and 17g protein, it only has 177 calories.
• Almonds: Each ounce contains g of protein, 164 calories, and 5 g of carbs (3g fiber).
• Whey Protein Powder- It contains 20-30 g of pure protein per serving and just a little amount of carbohydrates.
• Canned Tuna – It gives you 73 calories with 17g of protein and 0g of carbs in a 3-oz serving.
• Shrimp, Chicken Breasts, Peanut Butter, and Tofu are other high protein and low carb food that will take place in your low-carb fitness diet.

Also read: Low-Carb Grains for Weight Loss

Foods to Avoid in Low-Carb Fitness Diet

When choosing high-carb foods, be particularly cautious and attempt to avoid or restrict some of them, especially if the carbohydrate content is high and the fibre content is low.

•  Bread and Grains – All kinds of bread and grains are high in carbs with a very little mix of fiber in them, so avoid eating whole-wheat bread, flour tortilla, or a bagel.
• Some Fruits- Banana(27g), Raisins(28g), Dates(36g), and Mango(165g) are high carbs fruits and with minimum fibre content.
• Starchy Vegetables like potatoes, Corn, and Beets should be avoided.
• Cereal- I cup of healthy Oats contains a lot of carbs, although it’s a rich protein food, while following a low carb diet, its consumption should be limited.
• Milk- You can use 1-2 tbsp of milk in your coffee and tea but drinking a whole glass of milk can breach your carbs consumption in this diet.
• Obviously, foods like Chips, Beer, and honey, or sugar in any form should be avoided as it does not contain any good fat and will only increase your calories intake from high-carb food.

Also read: Best Protein Rich Food

Benefits of Following the Diet

For men, a fitness diet comes with its own set of benefits, which will undoubtedly drive you to adhere to the plan.

Getting in Shape - The main goal of following this diet plan is to lose weight, even if you are in the midst of a bulking phase of weight training. High protein aids in the growth of muscle mass, while minimal carbohydrate intake guarantees that body weight does not increase in the form of fat.

Blood sugar control- According to the study, adopting this dietary pattern can help you manage your body sugar level by reducing your carbohydrate intake. As a result, it is beneficial to diabetic people since it lowers insulin levels in the body.

Reduced heart-related risks- A high amount of triglycerides in the bloodstream, which may be induced by carb consumption, is one of the key risk factors for heart disease. As a result, it may assist in minimising that risk, but there is a catch: excessive protein consumption can occasionally produce totally different outcomes.

Increased levels of good cholesterol - A low-carb diet contains a lot of fat, largely healthy fat, which aids in the formation of (HDL) High-Density Lipoprotein, also known as good cholesterol, which is beneficial to your heart and body.

Can Help Lower Blood Pressure - People with high blood pressure are in danger of developing heart disease, stroke, or organ failure, but following this low-carb diet can help reduce those risks by lowering blood pressure in the body.

Also Read: Low-Carb Snacks Recipes

Conclusion

Finally, we'd like to point out that while this low-carb fitness diet is a great alternative for achieving your physical goals, you should proceed with caution because there are some drawbacks to adopting this high protein diet. Taking a lot of protein might cause cardiac difficulties as well as renal troubles. 

The idea is that there is a reason why the general diet is excellent for everyone since the suggested nutritional composition in it is perfect for everyone.