by Erin D Marion - Published 6 months ago

High-Protein, Low-Carb Diet: What You Need to Know

Popular diets often focus on extremes, like keto and Atkins, rarely offering a balanced approach to macronutrients. The high-protein, low-carb diet, for instance, emphasizes protein-rich foods while restricting carbohydrates.

While this eating pattern may offer some health benefits, more restrictive versions can be challenging to follow and lead to unpleasant side effects.

This article discusses the high-protein, low-carb diet, including its health benefits, potential side effects, and how to follow it in a healthy and sustainable way.

What is the high-protein, low-carb eating plan?

A high-protein, low-carb (HPLC) diet emphasizes protein and restricts carbohydrates. Unlike diets like the ketogenic diet, there's no fixed definition for a high-protein, low-carb diet, so individuals following this approach might have different macronutrient ratios.

To be considered "low-carb," a diet should have less than 130 grams of carbohydrates per day, which is about 8.5 slices of bread. This equates to less than 26% of total calories from carbs.

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High-protein diets provide more protein than the Recommended Dietary Allowance (RDA), which is currently 0.8 grams of protein per kg of body weight or 0.36 grams per pound. This means 54 grams of protein per day for a 150-pound person or 10% of total daily calories on a standard 2,000-calorie diet. Most high-protein diets provide between 1.8 and 3 grams of protein per kg or 0.8 to 1.36 grams per pound of body weight per day.

For a 2,000-calorie high-protein, low-carb diet, a person might consume 40% of their calories from protein, 25% from carbs, and 35% from fats. This would equate to 200 grams of protein and 125 grams of carbs per day, around 1.4 grams of protein per pound for a 150-pound person.

The high-protein, low-carb eating plan is adaptable, with individuals potentially consuming more carbs and less protein, or vice versa.

Summary

Why protein is crucial

Prior to exploring the potential advantages of high-protein, low-carb diets, it's crucial to acknowledge that certain experts argue that diets considered "high" in protein should be viewed as standard protein diets.

This is because the RDA for protein represents the minimal amount of protein most adults require to fulfill fundamental health requirements, such as preventing muscle deterioration and meeting nitrogen needs.

Consequently, some diets classified as "high" in protein may actually be closer to optimal for the majority of individuals4, particularly those with elevated protein requirements, such as older adults, physically active people, and pregnant women.

"From a metabolic perspective, working primarily with women, we observe that if they consume below 100 grams per day5, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety," states Don Layman, Ph.D., a prominent protein and amino acid requirements researcher, on the mindbodygreen podcast.

Restricting or at least reducing carb intake provides more space for protein-rich foods and typically results in a decreased consumption of ultra-processed foods abundant in refined carbs, such as snack foods and desserts.

Summary

Advantages of a high-protein, low-carb diet

Here are the top evidence-supported benefits of high-protein, low-carb diets:

It can help you lose weight.

Research has shown that both high-protein and low-carb diets are linked to weight loss. Following a low-carb, high-protein diet may help with fat loss by reducing appetite and calorie intake.

"Protein has that satiety factor. Research suggests that higher protein diets increase satiety compared to lower protein diets, which may help you eat fewer calories," dietitian Maggie Moon, M.S., R.D., tells mindbodygreen.

For example, a 2020 study published in Nutrients found that people with obesity who followed a low-carb, high-protein diet providing 30% carbohydrate, 30% protein, and 40% fat for four weeks lost 58% more weight than study participants who followed a higher-carb Mediterranean diet that provided 55% carbohydrate, 15% protein, and 30% fat.

It's beneficial for blood sugar control.

Carbs have a more significant impact on blood sugar levels than other macronutrients, so reducing your overall carb intake can be a way to regulate blood sugar. Plus, proteins help slow digestion, which slows the absorption of sugar into your bloodstream.

Diets low in carbs and higher in protein have been shown to reduce both short- and long-term markers of blood sugar control in people with and without Type 2 diabetes.

It may aid in reducing visceral fat.

Visceral fat is a type of deep belly fat that surrounds your internal organs. Having too much visceral fat significantly increases the risk of health conditions like Type 2 diabetes.

A 2021 study published in *Nutrients* found that adults who were overweight or had obesity and who followed a low-carb, higher-protein diet for 15 weeks lost 6.4% more visceral fat than those assigned to a low-fat, high-carb diet.

It's helpful for lowering triglyceride levels.

Triglycerides are a type of blood fat. When you consume too many calories, especially from carbs, your liver converts the extra sugar into triglycerides. Having high triglyceride levels increases your risk for heart disease.

Reducing overall carb consumption and increasing protein consumption could help reduce triglyceride levels, as long as you're consuming an appropriate amount of calories.

It can assist in maintaining muscle mass.

Studies show that bumping up your protein intake when following a lower-calorie diet for weight loss can help prevent weight-loss-associated muscle loss.

Maintaining muscle mass is important for many reasons, including maintaining a healthy resting metabolic rate (RMR)17 or the number of calories you burn while at rest.

Increasing your protein intake could also help prevent age-related muscle loss and support bone health.

Comparison to other dietary approaches

Because there's no set definition of a high-protein, low-carb diet, it's flexible and can fit into a variety of eating styles. But here's a bit more on how high-protein, low-carb diets compare to other popular eating patterns:

Intermittent fasting (IF), or time-restricted feeding, can be used with any diet, including high-protein, low-carb diets. For example, some people combine a low-carb way of eating with IF methods like 16:8, which entails eating within an eight-hour window and then completely fasting for 16 hours.

Summary

Foods to include in your diet

The ketogenic diet has a very specific macronutrient ratio in order to reach and maintain a metabolic state called ketosis, where the body burns fat for fuel. Eating too much protein or carbs could interfere with this process. For this reason, carb intake is kept very low and protein intake is kept to a moderate level.

The Atkins diet is a type of low-carb diet. Although it provides more protein than the RDA, it's not considered a high-protein diet. In order to follow the Atkins diet, you must stick to specific macronutrient ranges, which change as the diet progresses.

The Mediterranean diet is not a low-carb or high-protein diet. It's rich in whole, nutrient-dense foods like beans, vegetables, and nuts, many of which are high in carbs. This way of eating is high in fiber, healthy fats, and an array of beneficial plant compounds, which is why it's been linked to a number of health benefits, like a reduced risk of heart disease.

Even though high-protein, low-carb diets can include a variety of foods—depending on the strictness of the diet and the macro ratio you choose to follow—most people following this way of eating prioritize the following protein-rich and low-carb meals and snacks:

Eggs Poultry like chicken and turkey Fish and shellfish High-protein dairy products like Greek yogurt and cheese Red meat like beef and bison Tofu Plant-based or animal-based protein powders Low-carb vegetables like greens, broccoli, asparagus, and cauliflower Nuts, seeds, and nut butters

When you're on a high-protein, low-carb diet, you'll want to reduce your intake of high-carb foods. People following moderate versions of this diet can enjoy carb-rich foods more frequently, while people following stricter versions will want to significantly limit carbs.

Here's a list of carb-rich foods that should be limited when following a high-protein, low-carb diet:

Breads and baked goods Sugar and sweeteners like maple syrup Grains and pasta Fruits and fruit juice Beans and lentils Starchy vegetables like corn and peas High-carb snack foods like chips and crackers

Your carb restriction will depend on your chosen macronutrient range. You can enjoy carb-rich foods like starchy vegetables, fruits, and beans in moderation as long as you're not exceeding your carb limit for the day.

Day 1

Breakfast: Masala Egg Bites with sliced avocado
Lunch: Caesar Slaw Salad with Crispy Chickpeas topped with grilled shrimp
Dinner: Savory Garlic Tofu and Sheet Pan Vegetables
Snack: Green Keto Smoothie

Make it your own: When you're following a high-protein, low-carb diet, one of the easiest and most nutritious ways to start your day is with eggs. "To boost protein content I'll add a whisked egg into savory soups, or top just about anything with a sunny-side-up egg: salad, grain bowls, avocado toast, even pizza," Moon says.

Day 2

Breakfast: Greek Style Eggs with Leeks & Feta with a Keto Lemon Muffin
Lunch: Protein Bowl made with cauliflower rice or a small amount of regular rice
Dinner: Roasted chicken with Herb-Roasted Zucchini Fries and a green salad
Snack: 4-Ingredient Guacamole with veggies

Make it your own: "According to a meta-analysis 21, the healthiest protein foods for heart health are high-quality plant protein foods and seafood," Moon tells mindbodygreen. To increase your protein intake, try adding some of Moon's favorite sources like tofu, arctic char, seabream, and Alaskan cod to dishes like protein bowls.

Day 3

Breakfast: Fancy Chia pudding with a scoop of collagen powder
Lunch: Chicken and veggie soup made with homemade bone broth
Dinner: Niçoise Salad
Snack: Keto Zucchini Bread with a dollop of almond butter and smashed raspberries on top

Make it your own: To add another source of plant-based protein to your salad, Moon recommends adding nuts. "I top my salads with nuts instead of croutons to increase the protein content of the meal," she says. Nuts add a satisfying source of protein and some crunch.

Maintaining health on a high-protein, low-carb diet

If you'd like to transition to a high-protein, low-carb diet, it's essential to do it in a healthy way. It's not necessary to severely limit your carb intake or overdo protein-rich foods.

Here are a few helpful tips for staying healthy on a high-protein, low-carb diet.

Don't forget about fiber: Make sure you're taking in plenty of fiber to support digestive health. Fortunately, many low-carb foods like nonstarchy vegetables, nuts, and seeds are high in fiber.

Considerations for non-meat eaters

High-protein, low-carb diets can be tricky to follow for people on plant-based diets. This is because plant-based proteins, like legumes, usually contain a good amount of carbs.

"It's challenging to meet protein needs on a vegan/vegetarian diet while also restricting carbs," dietitian and sustainability advocate Abby Cannon, J.D., R.D., CDN, tells mindbodygreen.

"Beans, lentils, peas, and whole grains are high in carbohydrates and typically form a large part of a vegan/vegetarian diet. In order to meet protein needs without them, you have to eat more soy products and nuts and seeds," she says.

Cannon says it's easier for vegetarians to follow a high-protein, low-carb diet if it includes high-quality dairy, which provides a good amount of protein per serving. Eggs are another high-protein option for people who don't eat meat.

Potential side effects and points to consider

High-protein, low-carb diets can have some side effects, but these are usually associated with a more severe restriction on carbohydrates.

For example, very low-carb diets like the keto diet can cause symptoms such as headaches, fatigue, constipation, and irritability. A very low intake of carbs can also lead to low blood sugar, which is why moderate low-carb diets are better suited for most people.

Regarding protein, studies show that even extremely high-protein diets are generally safe and have no negative side effects, even over long periods.

A 2016 study published in the *Journal of Nutrition and Metabolism* found that following a high-protein diet providing between 2.51 and 3.32 grams per kilogram or 1.14 and 1.5 grams per pound per day for one year did not have any harmful effects on the health of athletic men.

Another important consideration is the source of protein. Diets high in certain animal proteins, such as red and processed meats, have been linked to an increased risk of certain health conditions, such as colon cancer.

There are also environmental concerns with diets very high in animal protein.

"It all comes down to how animal-based proteins are raised and prepared. If you are consuming protein from farms that use regenerative agriculture, these are the most sustainable protein sources," Cannon tells mindbodygreen. Here's a guide on how to eat meat more sustainably.

Summary

Frequently Asked Questions

If you are consuming fewer calories than you burn, yes, you will lose weight. While some diets have been proven to be more effective than others for losing fat, consuming fewer calories than you burn is the most crucial factor in any weight loss plan.

You shouldn't experience serious side effects if you follow a moderate high-protein, low-carb diet. However, individuals following a very low-carb diet may encounter symptoms like headaches, fatigue, and constipation.

Yes, IF can be incorporated into any diet you choose to follow. If you are new to IF, start with a shorter fasting window before progressing to longer fasts to observe your body's response.

Key takeaways

The high-protein, low-carb diet is an eating plan that emphasizes protein-rich foods while limiting carbohydrates. This diet is adaptable and can be customized based on your macronutrient preferences.

This diet might be beneficial for weight loss, blood sugar regulation, and lowering triglycerides. It could also help you maintain muscle mass during weight loss. However, like most diets, it has a few drawbacks, especially if you choose to drastically restrict carbs or consume proteins that are environmentally taxing.