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Protein in the low carb diet – Protein is considered a source of energy and is needed by the body to build muscle cells, organs, bones, cartilage, skin, hair and nails. The immune system, as well as important metabolic processes in the body use protein for its functions. Thus, protein is used for muscle growth, regeneration and fat burning. The main sources of protein include milk, fish, meat, nuts and seeds.
Unlike fat or carbohydrates, the body does not use protein for energy. Only in emergency situations does the body turn to its protein reserves.
The most important sources of protein in Low Carb.
The daily protein requirement can easily be covered by a balanced diet. Special protein shakes and protein shakes or dietary supplements are not essential here.
Protein in a low carb diet | Overview
An overview of the most important low-carb protein sources is given in the following list (data refer to 100g). Ideally, foods with the lowest possible carbohydrate content and the highest possible protein content are chosen.
Dairy products |
Protein | Carbohydrates | fatty acid | Calories |
| mountain cheese | 28,9 | 0.0 | 30,0 | 384 |
| buttermilk | 3,3 | 4.8 | 0,9 | 40 |
| Emmentaler | 28,7 | 0.0 | 30,0 | 383 |
| Harz cheese | 27,0 | 0.0 | 0,5 | 113 |
| cream cheese | 11,0 | 3,4 | 4.3 | 98 |
| Magerquark | 13,5 | 4.0 | 0,3 | 73 |
| mozzarella | 28,0 | 3.1 | 17,0 | 280 |
| Quark (40%) | 11.1 | 2.6 | 11.4 | 143 |
Meat |
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| cooked ham | 19,0 | 1.0 | 3,0 | 107 |
| Minced meat, mixed | 18,9 | 0,3 | 16.2 | 221 |
| Minced meat, beef | 20,0 | 0.0 | 12,0 | 188 |
| chicken breast | 23,0 | 0.0 | 2,0 | 110 |
| Lachsschinken | 19,0 | 0.0 | 4.0 | 112 |
| lamb fillet | 27,3 | 0.0 | 8,5 | 186 |
| turkey breast | 22,0 | 0.0 | 1.0 | 97 |
| meat | 29,7 | 0.0 | 4.3 | 159 |
| pork | 20,0 | 0.0 | 4.0 | 116 |
Fish / seafood |
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| Alaskan Coward | 13.8 | 13,0 | 0,5 | 115 |
| Dorade | 20,0 | 0.0 | 2,0 | 96 |
| trout | 23.8 | 0.0 | 2,9 | 123 |
| shrimp | 20,3 | 0,9 | 1,7 | 102 |
| herring | 20,5 | 0.0 | 17,4 | 237 |
| salmon | 18,4 | 0.0 | 6,3 | 131 |
| Red snapper | 20,0 | 0.0 | 2.6 | 104 |
| rosefish | 18,2 | 0.0 | 3,6 | 105 |
| Cameroon | 13,0 | 0.0 | 1.0 | 61 |
| tuna | 20,5 | 0.0 | 15,7 | 222 |
Others |
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| eggs | 13,0 | 1.1 | 11,0 | 155 |
| gem | 16,1 | 0,3 | 31,9 | 348 |
| protein | 11.1 | 0,7 | 0.0 | 48 |
| peanuts | 26,0 | 16,0 | 49,0 | 567 |
| almonds | 21,0 | 22,0 | 49,0 | 576 |
| soy milk | 3,3 | 6 | 1.8 | 54 |
| tempeh | 19,0 | 9 | 11,0 | 193 |
| tofu | 8 | 1.9 | 4.8 | 76 |
How much protein can I consume on a low carb diet?
Nutritionists agree that general recommendations on the daily amount of protein are problematic. The decisive factor here is body weight. For this reason, both the National Academy of Sciences (NAS) and the Nutritionists recommend that our daily intake be around 35% protein with a well-balanced diet. The German Nutrition Society recommends consuming 0.8 g of protein per kilogram of body weight daily. If you weigh 70 kilograms, you should therefore consume 56 grams of protein daily. The upper limit of daily protein intake was 2 g of protein per kilogram of body weight.
Of course, the Low Carb cards are remixed, since the above information refers to an 8/15 diet of an average consumer, but not a low carb diet. The following guideline values for the nutrient distribution of carbohydrates, proteins and fats apply – depending on the diet approach you choose – for the ketogenic/anabolic diet, the daily energy intake should be around 50-70% from fat. Carbohydrates should be a maximum of 5% and protein 25-35%. On the other hand, if you follow the moderate low carb diet (exercise), you can consume 30% of carbohydrates, 10% of fat and 60% of protein.
Those who watch their calorie intake on a low-carb diet should remember that cheese, sausage, and meat contain a lot of cholesterol and saturated fat. Therefore, it is important to first take a look at the nutritional information.
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