A low-fat, low-protein diet involves limiting the intake of both fats and proteins while emphasizing other food groups, primarily carbohydrates. Such a dietary approach may be recommended for individuals with specific health conditions, or those seeking specific health outcomes. This article explores the principles, benefits, risks, and practical implementation of a low-fat, low-protein diet plan.
Understanding the Basics
What is a Low-Protein Diet?
A low-protein diet involves restricting the amount of protein consumed, typically to around 4-8% of daily calories. This translates to approximately 20-50 grams of protein per day, depending on individual caloric needs. For reference, it is generally recommended that the average person get at least 10-15% of their daily calories from protein.
What is a Low-Fat Diet?
A low-fat diet is one where fats should provide no more than 35% of the calories eaten in a day. Saturated fats should provide no more than 10% of those calories. When reading labels, look for low-fat foods. These foods should have 3 grams of fat or less per 100-gram serving
Why Combine Low-Fat and Low-Protein?
Combining low-fat and low-protein restrictions is not a common dietary approach and is typically only considered under specific medical guidance. The rationale behind such a combination often stems from the need to manage particular health conditions.
Medical Conditions That May Benefit from a Low-Fat, Low-Protein Diet
Kidney-Related Disorders: A low-protein diet may benefit people with kidney-related disorders, such as chronic kidney disease (CKD) or phenylketonuria. When a person eats protein, the body produces a compound called urea. If the kidneys are not functioning well, urea can build up in the blood and cause fatigue and a loss of appetite. By reducing protein intake, people with CKD who are not on dialysis can reduce stress on their kidneys and prevent the buildup of urea in the bloodstream. A 2018 review of 17 studies reports that very low protein intake may slow down the progression of advanced kidney failure.
Read also: Wound Healing: The Protein Connection
Phenylketonuria (PKU): PKU is a rare disorder that occurs when the body does not produce the enzyme needed to break down an amino acid called phenylalanine. Amino acids are the building blocks of protein. The main treatment for PKU is a lifelong low-protein diet.
Homocystinuria: Homocystinuria is an inherited disorder that affects the body’s ability to process methionine, another amino acid. A buildup of methionine causes problems with vision and bone health. A low protein diet can help treat the condition.
Impaired Liver Function: Impaired liver function, kidney disease, or disorders that interfere with protein metabolism are some of the most common conditions that may require a low-protein diet.
Diabetic Neuropathy: A 2019 article found that a low protein diet may improve diabetic neuropathy. However, 2018 research suggests that there is no significant association between a low protein diet and renal function improvement in people with diabetic neuropathy. More research is necessary.
Potential Benefits
Reduced Stress on Kidneys and Liver: Decreasing protein intake can ease the workload of the liver and kidneys, which can be beneficial for people with liver disease or impaired kidney function. This helps improve protein metabolism and prevents a buildup of urea in the bloodstream.
Read also: Choosing Between Whey and Vegetarian Protein
Management of Metabolic Disorders: Reducing protein intake is also necessary for those with genetic disorders that affect protein metabolism, such as homocystinuria and phenylketonuria. These disorders impair the breakdown of specific amino acids, so reducing protein intake can help minimize symptoms.
Potential Longevity and Reduced Risk of Chronic Diseases: Some research has also found that low-protein diets may be associated with several health benefits for the general population. According to one review, restricted protein intake in middle-aged adults was associated with increased life expectancy and reduced risks of chronic conditions like cancer, heart disease, and diabetes. However, more studies are still needed to evaluate the potential long-term benefits of protein restriction in healthy adults.
Cardiovascular Health: A diet rich in complex carbohydrates and lower in protein and saturated fats can positively affect your heart and reduce your risk of high cholesterol and heart disease.
Risks and Considerations
Nutritional Deficiencies: Following a low-protein diet requires careful planning. Otherwise, it could lead to nutritional deficiencies and other health issues, including muscle loss and poor immune function. Protein deficiency can cause impaired immune function, muscle loss, and decreased growth. It can also be challenging to reduce protein intake and requires careful planning to meet your nutritional needs.
Muscle Loss: Studies have found that too little protein can contribute to muscle loss and weakness.
Read also: Muscle-Building Diet
Not Suitable for Everyone: Protein restriction is not suitable for everyone. For example, older adults may need extra protein due to the muscle wastage associated with advancing age.
Need for Medical Supervision: Because of its potential dangers and health risks, a low-protein diet is not advisable unless you have an underlying health condition and are under direct medical supervision.
Impaired Immune Function: Protein is a nutrient needed by the body for normal growth, wound healing, and the ability to fight infection.
Foods to Include and Avoid
When following a low-fat, low-protein diet, it is essential to know which foods to emphasize and which to limit or avoid.
Low-Protein and Low-Fat Foods to Include
Fruits: Apples, bananas, pears, peaches, berries, grapefruit, etc.
Vegetables: Tomatoes, asparagus, peppers, broccoli, leafy greens, carrots, celery, mushrooms, onions, parsley, bell peppers, etc.
Grains: Rice, oats, bread, pasta, barley, corn, etc. Special low-protein pasta, bread, crackers, cookies, and baking mixes are available.
Healthy Fats (in moderation): Unsaturated fats, like monounsaturated and polyunsaturated fats, can have benefits for your health. Oils like olive, canola, corn, peanut, safflower, soybean, and sunflower are good sources of unsaturated fats.
Other: Sugar, tea and coffee (without dairy milk), sorbet, margarine, bouillon or broth, mustard, tomato juice, orange juice.
Foods to Limit or Avoid
Meats: Chicken, turkey, beef, and pork.
Fish and Shellfish.
Eggs.
Legumes: Beans, peas, and lentils.
Dairy Products: Milk, cream, cheese, and yogurt.
Soy Products: Tofu, tempeh, and natto.
Nuts: Walnuts, almonds, and pistachios.
Seeds: Chia seeds, flaxseeds, and hemp seeds.
Saturated Fats: Saturated fats are found in foods like butter, shortening, and lard (animal fats).
Sample Meal Plan
Here’s a three-day sample menu to get you started.
Day 1
- Breakfast: 1 boiled egg with 2 cinnamon pancakes.
- Snack: 1 medium apple with 1 tbsp (16 grams) peanut butter.
- Lunch: 1 cup (140 grams) cooked spaghetti with vegetable Bolognese and 1/2 cup (67 grams) roasted asparagus.
- Snack: 1 cup (76 grams) strawberries with 1 ounce (28 grams) dark chocolate.
- Dinner: Tortilla wrap with 1 ounce (28 grams) canned tuna and 1/2 avocado. Garnish with tomatoes, lettuce, and onions.
- Snack: 1 cup (148 grams) frozen blueberries.
Day 2
- Breakfast: 1 cup (28 grams) cereal with 1/2 cup (119 ml) almond milk and 1 large orange.
- Snack: 1 medium banana.
- Lunch: Sandwich with 1 ounce (28 grams) deli meat and 1/2 cup (55 grams) green beans. Garnish with lettuce, tomatoes, and mayonnaise.
- Snack: 5 crackers with 1 ounce (28 grams) cheddar cheese.
- Dinner: 2 ounces (57 grams) grilled chicken with 1/2 cup (90 grams) cooked white rice and 1/2 cup (78 grams) steamed broccoli.
- Snack: 1 cup (245 grams) coconut yogurt with 1/2 cup (72 grams) blackberries.
Day 3
- Breakfast: 2 slices toast with 1 ounce (28 grams) cream cheese and 1 medium apple.
- Snack: 1 cup (151 grams) frozen grapes.
- Lunch: Cauliflower burger and 1 small baked sweet potato topped with 1 tablespoon (14 grams) olive oil.
- Snack: 1/2 cup (70 grams) baby carrots with 2 tablespoons (30 grams) guacamole.
- Dinner: Greek salad with 2 cups (60 grams) spinach and 1 ounce (28 grams) feta cheese. Add cucumbers, tomatoes, olives, and onions to taste, top with 1 tbsp (14 grams) olive oil. Serve with 1 slice pita bread.
- Snack: 3 cups air-popped popcorn.
Tips for Following a Low-Fat, Low-Protein Diet
Consult a Healthcare Professional: It’s crucial to consult a doctor or dietitian before starting a low-protein diet. The doctor can advise on how much protein to aim for based on individual circumstances.
Careful Planning: Following a low protein diet requires careful planning. Otherwise, it could lead to nutritional deficiencies and other health issues, including muscle loss and poor immune function.
Focus on Vegetables and Grains: When following a low protein diet, it can be helpful to think of vegetables and grains as the main components of a meal. A person should consider meat, pulses, and soy products to be side dishes or condiments.
Read Labels Carefully: When grocery shopping, always check labels carefully for protein contents and ingredients.
Use Low-Protein Alternatives: Use unsweetened rice milk or another low protein milk substitute in recipes that call for dairy milk. Low protein versions of many products are available online or in grocery stores.
Increase Vegetable Content: Increase the vegetable content while decreasing the meat content in recipes. For example, diced mushrooms can be a good meat alternative when cooking spaghetti.
Limit Sodium Intake: Many people with serious kidney or liver disease may also need to limit salt or sodium intake because of high blood pressure or fluid retention. The greatest source of sodium in the diet is table salt. Therefore, the first step in reducing sodium intake is to limit the use of table salt. Avoid commercially prepared gravy, gravy mixes, and bacon fat if you are reducing sodium intake.
Increase Calorie Intake with Healthy Fats and Sweets (in moderation): Remember, fats and sweets are a source of calories. Some people may need additional calories and should therefore use fats and sweets freely.
Consider Supplements: A person on a low protein diet may need to take certain supplements to stay healthy. Vitamin B12, for example, is only present in animal products and fortified foods. Discuss the use of supplements with a doctor or dietitian before beginning a low protein diet.
Modifying Recipes for Lower Protein
Here are some examples of how you can take a typical recipe and modify it to lower the protein content:
Festive Turkey Salad
Original Recipe:
- 3 cups chopped cooked turkey breast without skin
- 1/4 cup diced celery
- 1 cup raw red delicious apples with skin
- 1/4 cup coarsely chopped pecans
- 3 tbs. low calorie mayonnaise
- (Cranberry French Dressing)
- 1/4 cup jellied cranberry sauce
- 1/8 tsp. salt
- 1/8 tsp. paprika
- 1/8 tsp. dry mustard
- 1/8 tsp. pepper
- 1 tbs. vinegar
- 2 tbs. vegetable oil
Yield: 4 one-cup servings with 2 tbs. dressing on each serving
Modified Recipe:
- 1 1/2 cups chopped cooked turkey breast without skin
- 1 cup diced celery
- 3 cups raw red delicious apples with skin
- 1/4 cup coarsely chopped pecans
- 3 tbs. regular mayonnaise
- (Cranberry French Dressing)
- 1/2 cup jellied cranberry sauce
- 1/8 tsp. paprika
- 1/8 tsp. dry mustard
- 1/8 tsp. pepper
- 1 tbs. vinegar
- 2 tbs. vegetable oil
Yield: 6 one-cup servings with 2 tbs. dressing on each serving
Chicken Pasta Casserole
Original Recipe:
- 1 12-oz package egg noodles
- 1-1/2 lb ground chicken or beef
- 1 tsp. onion salt
- 1 tsp. garlic salt
- Accent to taste
- 1 tsp. black pepper
- 1 6-oz can tomato paste
- 1 4-oz can mushroom stems and pieces (drained)
- 1 8-oz container sour cream
- 1/4 cup cottage cheese
- 1/2 lb grated cheddar cheese
Modified Recipe:
- 1 12-oz pkg. regular or low-protein noodles
- 1/2 lb ground chicken or beef
- 1 cup diced celery
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1 tsp. black pepper
- 1 6-oz can tomato paste
- 1 4-oz can mushroom stems and pieces (drained and rinsed)
- 4 oz sour cream
- 3 tbs. cottage cheese
- 1/4 lb grated sharp cheddar cheese
Yields: 8 servings (cut 9" x 13" pan 4" x 2")
The Mediterranean Diet as an Alternative
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations. A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies, and preferences.
General Guidelines:
- Lots of vegetables, fruit, beans, lentils, and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish, or beans instead of red meat.
- Little or no sweets, sugary drinks, or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).