High Protein Complex Carb Diet

Complex Carbohydrate Diet

• Consume a diet consisting of roughly 25 to 35 percent fat, 40 to 50 percent complex carbohydrates and 30 to 40 percent protein while using a high protein, complex carb approach. According to Medline Plus, the difference between complex carbs and simple carbs is that complex carbs contain either one or two types of sugar, whereas complex carbs contain three or more. The presence of additional sugars helps to slow the digestive process, avoiding a situation in which the body is overloaded with blood sugar in one large torrent, as it will then be forced to store a substantial portion of the excess sugar as body fat. Complex carbohydrates include whole grain items such as oats, rye, barley and wheat, along with vegetables such as broccoli, spinach, cucumber, lettuce and cauliflower and fruits in their natural state. This is contrasted with simple carbs (which generally should be avoided), including candies, pastries, sports drinks, syrup and soft drinks.
  
  

High Protein

• Consume lean protein with each meal to keep your overall protein consumption throughout the day relatively high. Sample items containing lean protein include low-fat dairy products, low-fat red meats, chicken, turkey and all types of seafood. Aim to consume at least 20 to 30 grams of protein with each meal, which can be accomplished by consuming roughly 3 to 4 ounces of meat or dairy. Increasing your protein consumption will facilitate your dieting efforts in two separate but equally important ways. First, according to a May 2008 study published in the "American Journal of Clinical Nutrition," protein consumption increases satiety (the feeling of fullness), meaning you will not be as hungry while dieting. Second, increased protein consumption will help your body retain muscle during a diet. This is important because muscle is more metabolically active than fat--your body must expend more calories throughout the day to retain muscle, keeping your metabolism burning brighter.