High-protein, low-carbohydrate diets have gained considerable traction as a weight loss strategy and for managing certain health conditions. These diets prioritize protein-rich foods while limiting carbohydrates, such as grains and starchy vegetables. Let's delve into a comprehensive comparison of high-protein and low-carb diets, exploring their benefits, risks, and practical considerations.
Understanding High-Protein, Low-Carb Diets
High-protein, low-carbohydrate diets focus on including more protein-rich foods in your daily diet while limiting carbs such as grains and starchy vegetables. Many people choose to follow this type of diet for weight loss, but they’re also used for other health issues, such as high blood sugar, diabetes, and prediabetes. There are many approaches to high-protein, low-carbohydrate diets, with different guidelines on the types and amounts of carbs allowed. These diets grew in popularity during the 1970s, thanks to The Atkins Diet, which was widely promoted as an effective weight loss plan. Other popular high-protein, low-carb diets include the Paleo, South Beach, and keto diets. These programs generally recommend that dieters get 30%-50% of their total calories from protein. By comparison, the American Heart Association recommends getting 10%-35% of your daily calories from protein, which translates to about 46 grams for adult women and 56 grams for adult men.
It's crucial to remember that everyone responds differently to nutrition plans, and you should always talk to your doctor before starting any new diet. The claims of this diet plan are not backed by WebMD.
How These Diets Work
Carbohydrates are the main source of energy for the body. Without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body. When ketones become the primary source of fuel, this puts your body in a state called ketosis.
A ketosis diet may help you feel full, which can help you eat less food. When your fat stores become a primary energy source, you may lose weight. It can also increase your muscle mass and speed up your metabolism.
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Getting Started on a High-Protein, Low-Carb Diet
If you want to start a high-protein, low-carb diet, you should first talk to your doctor and go over any health concerns. According to Grace Derocha, RDN, CDCES, Spokesperson for the Academy of Nutrition and Dietetics, here are some ways to get started:
- Stock your house with high-protein, low-carb foods such as fish, lean meat, red meat, eggs, cheese, broccoli, kale, and spinach.
- Get high-protein, low-carb snacks, such as string cheese, hard-boiled eggs, and Greek yogurt, as many go-to snack foods aren’t high in protein.
- Stay hydrated, especially because removing fruit from your diet can lower your water intake, as many fruits contain water.
- Look at menus before eating out and research takeout options.
- Setting realistic and sustainable goals that you can stick with.
“Make small adjustments that don’t take over your whole life to set yourself up for success,” Derocha says. “Remember that food is more than fuel for your body and find ways you can still enjoy it and incorporate it into your traditions, celebrations, and social gatherings.”
Examples of High-Protein, Low-Carb Foods
Some examples of high-protein, low-carb foods include:
- Meats, including poultry, fish, and red meat (heart-healthy options such as salmon, mackerel, anchovies, sardines, and herring, Derocha says).
- Eggs
- Healthy fats and oils such as avocados and olive oil
- Low-carb vegetables such as broccoli, kale, spinach, and cucumbers
- Cheese
- Nuts
- Cauliflower rice
- Beans, legumes, and lentils
- Greek yogurt
- Tofu and tempeh
- Lower-carb fruits such as raspberries and blackberries
Potential Benefits of High-Protein, Low-Carb Diets
“Many people are drawn to high-protein, low-carb diets because they help shift the body’s fuel source from carbs and sugars to fats and proteins,” Derocha explains. “This leads to metabolic and appetite changes that can make you stay satisfied for longer after meals, build muscle mass, and lose weight.” High-protein, low-carb diets can offer benefits such as:
- Weight loss. High-protein diets can help you stay full after eating and lower cravings, which can help you lose weight. But some of the short-term weight loss is often due to losing water from cutting out carbs.
- Blood sugar control. Low-carb diets can help you control your blood sugar levels and manage diabetes and prediabetes.
- Maintaining and building muscle. While some diets can lead to reduced muscle mass, you can maintain and build muscle while losing weight by increasing your protein intake.
- Improved Body Composition: A low-fat, energy-restricted diet with a higher protein intake improves body composition to a greater extent compared with an isocaloric HC diet.
Potential Risks of High-Protein, Low-Carb Diets
Some experts have raised concerns about high-protein, low-carb diets.
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- High cholesterol. Some protein sources - such as fatty cuts of meat, whole dairy products, and other high-fat foods - can raise cholesterol, increasing your chance of heart disease. However, studies showed that people on the Atkins diet for up to two years actually saw a drop in “bad” cholesterol levels.
- Nutrient gaps. Because carbohydrates include many food groups (like fruits and vegetables), you face a higher risk of missing out on certain nutrients when you cut carbs, Derocha says.
- Kidney problems. If you have any kidney problems, eating too much protein puts added strain on your kidneys. This could worsen kidney function.
- Osteoporosis and kidney stones. When you’re on a high-protein diet, you may urinate more calcium than normal. There are conflicting reports, but some experts think this could make osteoporosis and kidney stones more likely.
- Increased risk of heart disease and heart failure: Some research associates high protein, low carb diets with an increased risk of heart disease and heart failure.
Who Should Avoid High-Protein, Low-Carb Diets?
Certain groups should avoid high-protein, low-carb diets due to related health risks, Derocha says. She suggests avoiding a high-protein, low-carb diet if you have certain conditions and health issues, such as:
- Kidney disease or kidney issues, as too much protein strains your kidneys
- History of disordered eating or eating disorders, as low-carb diets promote restrictive eating
- Pregnancy or breastfeeding, as nutrient-dense diets are critical during these stages
- Constipation concerns, as a low-carb, high-protein diet can lower your fiber intake and lead to constipation
Meal Ideas for High-Protein, Low-Carb Diets
Here are a few meal ideas for high-protein, low-carb diets:
- Breakfast. Omelet with bell peppers, spinach, and cheese; tofu scramble with kale and broccoli; Greek yogurt with blackberries
- Lunch. Tuna salad with egg, feta, and avocado; chopped salad with shrimp, egg, and avocado; cobb salad with grilled chicken
- Dinner. Chicken and fried cauliflower rice; lettuce tacos with beef, veggies, and guacamole; spicy salmon nori wraps; salmon and steamed broccoli
Recipe: Grilled Tuna with Fresh Avocado Salsa
Here’s a recipe option you can try for lunch or dinner:
Ingredients:
- One cup of grape or cherry tomatoes, quartered
- One-quarter English cucumber, cut into small pieces
- Two scallions, chopped
- One tablespoon grated fresh ginger
- Three tablespoons chopped fresh cilantro
- One tablespoon fresh lime juice
- One tablespoon plus one teaspoon extra-virgin olive oil
- One-quarter teaspoon kosher salt
- One avocado, diced
- Two fresh wild tuna steaks (8 ounces each), 1-inch thick (like yellowfin or albacore)
- Half a teaspoon of freshly ground black pepper
Directions:
- Combine tomatoes, cucumber, scallions, ginger, cilantro, lime juice, olive oil, and salt. Add avocado after salsa is mixed together.
- Rub oil on both sides of the tuna and season with black pepper.
- Grill over medium-high heat for three to four minutes per side for a medium-rare steak, or a little longer for medium to well-done.
- Divide the tuna into four servings. Serve with salsa.
Consultation and Long-Term Sustainability
If you’re considering a high-protein diet, check with your doctor or a nutritionist to see if it’s OK for you. They can help you come up with a plan that will make sure you’re getting enough fruits and vegetables, and that you’re getting lean protein foods. Remember, weight loss that lasts is usually based on changes you can live with for a long time, not a temporary diet.
High-protein, low-carb diets can help some people lose weight, but they come with risks and can be hard to stick with for long-term benefits. If you’re considering a high-protein, low-carb diet, discuss it with your doctor before getting started.
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Macronutrient Balance: Carbs, Protein, and Fat
Carbs, protein and fat form the three macronutrients - nutrients that we require in large amounts - and as such form the foundation of a healthy, balanced diet. In addition to this, those who are active and especially those competing in endurance sports, require adequate carbs to optimise their performance and protein to support muscle repair and recovery.
The Role of Protein in Weight Management
If your goal is to lose weight, it's useful to know a few facts. Fats and carbohydrates are considered our main fuels, which means we don’t typically use protein as a source of energy but we can do if we are not getting enough calories from other sources. Using protein for energy can give you a slight calorie-burning edge, that’s because protein has a greater ‘thermic effect’ than either carbs or fat - what this means is when we digest and absorb protein our body uses more energy. Adequate amounts of protein in the diet also promotes our sense of fullness from a meal, helping to regulate our appetite and limit snacking.
A number of studies suggest a diet higher in protein may help you lose body fat as opposed to lean muscle, which is always the aim if you're looking to lose weight. Furthermore, a higher protein intake appears to help manage the symptoms of metabolic syndrome, such as poor blood sugar control and insulin management as well as high cholesterol and triglycerides.
Timing Your Macronutrient Intake
Ideally, include some protein with each meal but focus especially on the morning - eating protein early in the day helps manage cravings and trains your circadian rhythm, and therefore may support better sleep. Carbs are the body’s preferred energy source so if you plan to be active make sure you’ve eaten sufficient fuel in the form of carbs beforehand. The ideal sources include fibre-rich, complex carbs, like oats, as well as starchy vegetables including potatoes. Often considered a fattening food, potatoes provide resistant starch, a possible appetite suppressant. If your activity levels drop as your day progresses, you may wish to reduce the proportion of carbs on your plate.
Health Implications to Consider
As with most diets, it is important to achieve balance. A prolonged intake of high amounts of protein at the expense of carbs has been associated with bone loss and potential kidney damage in those with existing renal issues; however, in otherwise healthy individuals, there is little evidence to this effect. In fact, in the otherwise healthy (including the elderly), a higher protein intake combined with minimal change in carbs, may help prevent the loss of muscle mass and strength and may help regulate appetite and blood sugar control. The composition of your diet is of course important. For example, some high-protein diets restrict carbs so severely that they may lead to nutritional inadequacies and possibly a lack of fibre. Low-fibre diets are likely to impact the health of your gut and potentially increase the risk of colonic disease.
What Does a Healthy Portion Look Like?
Protein and carbs both play a part in helping you shed excess weight and reach your optimal body composition. When choosing protein, it's worth remembering that animal and plant-based proteins are equally effective so opt for lean protein such as chicken, turkey, fish and dairy, as well as soy-based protein, beans, nuts and seeds - a healthy portion is about the size of the palm of your hand. The type of carbs you choose is equally as important. Complex carbs, such as wholegrain bread, oats and rice, as well as fruit and veg are nutrient-dense and fibre-rich - a portion is about the size of your clenched fist.
Research Findings on High-Protein vs. High-Carbohydrate Diets
In one study, obese, premenopausal women aged 20-50 years with no diabetes or prediabetes were randomized to either a high-carbohydrate (HC) diet (55% carbohydrates, 30% fat, and 15% protein) or a high-protein (HP) diet (40% carbohydrates, 30% fat, and 30% protein) for 6 months. Both diets were provided in prepackaged food, with a 500 kcal restriction per day. The study found significant differences between the HP and HC diets in several parameters, including markers of oxidative stress, inflammation, and insulin sensitivity.
Another study involving overweight and obese men found that consuming a low-fat, energy-restricted diet with a higher protein intake improved body composition to a greater extent compared with an isocaloric high-carbohydrate diet. Both diets reduced body weight and improved cardiometabolic risk factors, but the high-protein diet resulted in less FFM loss.
In one of the most rigorous clinical trials to date, low-carb diets were better than low-fat diets at reducing cardio-metabolic risk factors. In all three diets, 35 percent of the fat consumed was saturated fat. Of note, the low-carb diet wasn’t a ketogenic diet - a restrictive very-low-carb, very high-fat diet in which carbs typically constitute less than 10 percent of calories. As compared with low-fat, higher-carb diets, the low-carb diet improved the profiles of a range of blood lipids (fats) related to insulin resistance and cardiovascular disease.
Practical Considerations and Sample Meal Plan
When following a high protein, low carb diet, it’s important to reduce your intake of carb-rich foods. Consider limiting the following:
- Grains and starches: breads, rice, pasta, baked goods, cereals, etc
- Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc
- Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcohol beverages, beer, etc
- Processed, high carb foods: french fries, fried chicken, pizza, chips, etc
It’s important to remember that you could include complex carbs like whole grains, fruits, and vegetables in moderation. Your total carb intake will depend on your desired macronutrient ranges.
Eating mostly whole, nutrient-rich foods is best on a high protein, low carb diet - as with any balanced diet. You’ll generally want to increase your protein intake. Foods you may choose to eat on this diet include:
- Animal protein: eggs, chicken, bison, turkey, beef, lamb, pork
- Plant-based protein: tofu, edamame, and other soy foods
- Fish and shellfish: cod, flounder, clams, shrimp, etc
- Dairy: Greek yogurt, cow’s milk, and cottage cheese
- Non-starchy vegetables: broccoli, cauliflower, greens, peppers, asparagus, mushrooms, etc
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, peanut butter, chia seeds, and hemp seeds
- Condiments: fresh herbs, pepper, spices, etc
- Beverages: water, sparkling water, unsweetened herbal tea, unsweetened coffee, etc
Fruits, vegetables, legumes, and high protein grains can also be enjoyed in moderation, depending on macronutrient goals.
Here is a sample 3-day meal plan containing meals and snacks high in protein and low in carbs:
Day 1
- Breakfast: an omelet (two whole eggs and one egg white) filled with diced avocado, red pepper, spinach, and mushrooms
- Lunch: a turkey burger and a green salad topped with tomatoes, cucumber, red pepper, and lentils
- Dinner: baked cod served with carrot and zucchini fries plus a salad
- Snacks: mixed nuts, cucumber, and broccoli with garlic hummus
Day 2
- Breakfast: cottage cheese topped with almond butter, crushed almonds, chia seeds, and blackberries
- Lunch: a grilled shrimp and a non-starchy veggie bake
- Dinner: chicken chili topped with a dollop of Greek yogurt plus a green salad
- Snacks: cherry tomato and mozzarella skewers, a protein shake made with berries and cocoa powder
Day 3
- Breakfast: sun-dried tomato and Parmesan frittata
- Lunch: broth-based vegetable soup served with a bunless black bean and tofu burger atop a mixed green salad
- Dinner: peppers stuffed with minced turkey
- Snacks: peanut butter and celery sticks, chia pudding with berries