Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. 

In this episode, you'll learn 15 high-protein, low-carb foods that will keep you full from one meal to the next and help reduce snacking. Protein is the most important out of all three macronutrients - carbohydrates, protein, and fats. 

Your body needs adequate protein to build and repair muscle, bone, and other connective tissues. By eating enough protein and strength training, you'll increase your lean body mass and boost your basal metabolic rate. You'll burn more calories naturally and weight loss and maintenance will be much easier. 

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Why Track Macronutrients?

If you're not already tracking your food using a macronutrient tracking application I highly recommend that you start doing this if your goal is to learn more about what you're eating and lose weight. 

Tracking macronutrients helps with self-accountability. Visually seeing the breakdown of your food can be eye-opening because most of us are under-eating protein and overeating carbs. 

High-Protein, Low-Carb Meat & Seafood 

When you're thinking about high-protein low-carb foods the first thing that I want you to think about is meat. There's a lot of conflicting information circulating online that meat is unhealthy for you. It is not. 

You do not need to be afraid of meat. Now are some forms of meat healthier for you than others? Of course! So try to find and buy the healthiest, least processed form of meat that you can.

Chicken: 6 ounces of chicken as 0 carbs and 53 grams of protein. 

Beef: Beef will vary on how much fat it contains, but this picture shows that a 6 ounce steak has no carbs and 45 grams of protein. 

Beef Sticks: Beef sticks can be a quick and easy snack but you’ll want to get a high quality grass-fed beef stick to reduce how much it’s processed. One of these sticks has 9 grams of protein and no carbs. 

Salmon: 6 ounces of salmon also has 0 carbs but has a little more fat than protein than chicken but it’s still an excellent choice with 38 grams of protein. 

Shrimp: 6 ounces of shrimp has no carbs and 41 grams of protein. 

Tilapia: 6 ounces of tilapia has no carbs and 44 grams of protein. 

Tuna: 3 ounces of tuna has no carbs and 7 grams of protein. You could do that as a snack with some celery or Fax Snax almond flour crackers.

Of course there is pork and other meats and fish that I didn’t list here just because I prefer the taste of these other ones instead. 

High-Protein, Low-Carb Dairy

Cottage cheese has 4 grams of net carbs and 12 grams of protein. 

A piece of string cheese has 2 net carbs and 7 grams of protein. 

My favorite yogurt is a full-fat greek yogurt. Others I use include Two Good and Triple Zero.

High-Protein, Low-Carb Plants

Last but not least are low-carb, high protein plants. Beans are a good source of protein but they are also higher in starch so I didn’t include them on this list. 

Tofu from soy is a good high protein low carb food, too, but I personally don't like tofu so I’m not going to recommend something I don’t eat myself. 

One of my favorite ways to up the protein in a meal is with edamame. You can buy it frozen in a steamer bag and just pop it in the microwave for a few minutes. Half a cup has 3 grams of net carbs in 10 grams of protein. 

Hemp hearts are also something that I'll sprinkle on top of chia seed pudding for more protein. 3 tablespoons has zero carbs and 10 grams of protein.

Pumpkin seeds are a little power food! Three tablespoons have 3 grams of net carbs and 13 grams of protein. 

High-Protein, Low-Carb Bars & Shakes

Last but not least on this list are my quick go-tos and those are protein bars and shakes. You’ll want to be careful when you're picking out your products that they don't have artificial sweeteners like sucralose that will raise your insulin.

I like the peanut butter and brownie Kirkland protein bars. Although these are still highly processed, I follow the good, better, best mentality. One bar has about 21 grams of protein in 4 grams of net carbs and there's a ton of fiber in these bars, too. 

A couple of my go-to protein supplements are Garden of Life Plant Based Vanilla, Vital Protein Chocolate Collagen Peptides, and the HLTH Code meal replacement shake. 

Often I’ll make a smoothie with one scoop of this protein, and one of the yogurts I mentioned earlier just for a little less protein powder taste in my smoothie but still getting the minimum of 30 grams I shoot for in each meal.  

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Resources From This Episode

>> Join Zivli

>> Freebie: Weight Loss Mindset Audio Training

>> Freebie: The Ultimate Food Guide

>> Our Favorite Things Page With Links To Many Items Recommended