High-protein, low-carb diets are often effective for weight loss. Dietary fiber can help you feel full, aids in digestion, is helpful for weight management and reduces constipation. Many high-protein, low-carb foods are low in fiber, however. Women ages 50 and older need at least 21 grams of fiber daily, women ages 19 to 50 require 25 grams, men ages 50 and older need 30 grams and men ages 19 to 50 should consume at least 38 grams of fiber. Most Americans fall short of these requirements.
Low-carb diets generally require 50 to 150 grams of carbohydrates per day. High-protein diets generally require 30 to 35 percent of your daily calories to come from protein, or about 120 to 140 grams of protein per day for a 1,600-calorie diet. Because fiber is a type of carbohydrate, high-fiber foods contain at least some carbohydrate. Most high-protein foods, such as meats, poultry, seafood, eggs and dairy products, are low in fiber. Legumes are high in protein and fiber, but are also high in carbohydrates.
Nuts are high in fiber and protein, and many are low in carbohydrates. For example, 1 ounce of almonds contains about 6 grams of protein, 5 grams of total carbs and 3 grams of dietary fiber. One ounce of walnuts provides about 4 grams of protein, 4 grams of carbs and 2 grams of fiber, and 1 ounce of peanuts contains about 7 grams of protein, 5 grams of carbs and 2.5 grams of fiber. Two tablespoons of peanut butter contains about 7 grams of protein, 6 grams of carbs and about 2 grams of fiber. To help reduce your sodium intake, choose unsalted nuts when possible.
Consuming seeds is a good way to help increase your fiber intake without adding lots of extra carbohydrates. One ounce of roasted sunflower kernels provides about 6 grams of protein, 6 grams of carbs and 3 grams of dietary fiber. Flaxseeds, although low in protein, are good sources of fiber and are fairly low in carbs. One tablespoon of flaxseeds provides about 1 gram of protein, 2 grams of total carbs and about 2 grams of fiber. Psyllium seeds are low in protein but contain 6 grams of total carbs, including 6 grams of fiber in each tablespoon.
Consume Non-Starchy Vegetables
Some vegetables, such as peas and corn, are high in carbohydrates. However, choosing fresh, non-starchy vegetables you can help increase your fiber intake while keeping your carb intake low. One cup of raw broccoli contains about 6 grams of total carbs, including 2.5 grams of fiber, and 1 cup of raw cauliflower provides about 5 grams of total carbs and 2 grams of fiber. Examples of other non-starchy vegetables include leafy greens, tomatoes, bell peppers and celery.
Consider Fiber Supplements
Fiber supplements, such as those made from psyllium or bran, can help increase your fiber intake when you’re consuming a high-protein, low-carb diet. Some psyllium fiber supplements are carb-free, but contain up to 15 grams of fiber per tablespoon. Consult with your physician before taking any type of supplements, including fiber supplements.
Articles For Your Diet
- Academy of Nutrition and Dietetics: American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- MayoClinic.com: Low-Carb Diet: Can it Help You Lose Weight
- LIVESTRONG.COM: MyPlate
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