High protein, low carb diets are becoming increasingly popular for losing weight while retaining or growing muscle mass (1).
They may also provide additional benefits.
However, there are other variations of this eating pattern, and many individuals ask if it is appropriate for their lifestyle.
This detailed reference to the high protein, low carb diet explains how it works and discusses its health benefits, as well as any potential disadvantages.
What is the high protein, low carb diet?
The high protein, low carb diet replaces much of your regular carb consumption with protein.
Although there is no specific macronutrient ratio, this eating pattern is heavily influenced by the allotments from the two diets that inspired it.
Low carb diets, for example, usually limit carb consumption to less than 26% of total daily calories or less than 130 grams of carbohydrates for someone eating 2,000 calories —. In contrast, extremely low carb diets reduce that to less than 10% (2).
High protein diets, on the other hand, frequently include much more protein than the Recommended Daily Allowance (RDA), with at least 0.6 grams per pound (1.3 grams per kilogram) of body weight (3, 4).
Some contain more than 1.4 grams of protein per pound (3 grams per kilogram) of body weight, which equates to 204 grams of protein daily for a 150-pound (68-kg) individual (5).
High protein, low carb diets may include more fat to compensate for the carb deficiency.
For example, a 2,000-calorie version may comprise 26% carbohydrates, 40% fat, and 34% protein, resulting in a daily protein consumption of 170 grams for a 150-pound (68-kg) individual.
While some people, such as bodybuilders and athletes, pay special attention to macronutrient ranges when following this diet, many others reduce carbohydrates and replace them with high protein items.
Furthermore, some people follow less rigorous versions that include 30-35% carbohydrates, even though they are officially classified as moderate in carbohydrates (2).
Types of high protein, low carb diets
Some of the most popular commercial diets, typically marketed as rich in protein and low in carbohydrates, may not belong to either category.
Notably, many believe the Zone Diet and Sugar Busters Diet are high protein, low carb diets. However, these diets are moderately carbohydrate-rich, with carbohydrates accounting for around 40% of total calories.
Furthermore, several popular low carb regimens, such as the Atkins and ketogenic diets, are not classified as high protein or low carb. Instead, they are high fat, low carb, or high fat, extremely low carb, with moderate protein content.
No marketed diets are known to follow this trend.
If you want to follow a rigorous high protein, low carb diet, you may need to track calories, protein, carbohydrates, and fat to stay within your macronutrient ranges.
This can be tough, so most individuals adhere loosely to a high protein, low carb diet by replacing high-carb items with protein sources.
Health benefits of high protein, low carb diets
Although inactive persons require less protein, physically active people, athletes, and pregnant women require far more than the current RDA of 0.36 grams per pound (0.8 grams per kg) of body weight (3).
As a result, high protein diets and low carb eating patterns may offer several advantages, including weight loss.
Combining the two diets might have several benefits.
Weight loss
Protein is the most satisfying macronutrient. It reduces appetite and food intake, both of which encourage weight reduction.
For instance, protein-rich diets increase satiety hormone levels while decreasing hunger hormones such as ghrelin (6).
Research has shown that meals with 25-81% protein boost feelings of fullness, indicating that even modest protein diets may reduce appetite (6).
High protein diets also help increase the thermic impact of food, or the number of calories expended when digesting. This might be due to the increased oxygen requirement to break down protein-rich diets (6).
Furthermore, high protein, low carb eating patterns have been proven to increase the release of glucagon, a pancreatic hormone that promotes satiety (7).
These diets also increase ketone body synthesis, notably beta-hydroxybutyrate (BHB). When glucose levels drop, your liver creates ketone bodies. Studies have shown that increasing BHB levels assist in decreasing hunger (8).
Interestingly, a small four-week study of obese males found that a low-calorie, high protein, very low carb diet with 30% protein and 4% carbohydrates resulted in more weight reduction than a high protein, moderate-carb diet with 30% protein and 35% carbohydrates.
Men in the high protein, low carb group dropped an average of 15 pounds (6.75 kg), whereas those in the moderate-carb group lost 10 pounds (4.32 kg) (9).
Many additional studies have found that high protein, low carb diets are more successful for weight reduction than diets high in carbohydrates and protein (9, 10, 11, 12).
Still, overall calorie intake and expenditure are the most essential determinants of weight loss.
Body composition
It is typical to undergo considerable muscle mass loss after losing weight. However, as muscle mass boosts the calories you burn at rest, this loss may progressively impair your metabolism (13).
High protein diets aid in maintaining muscle mass during weight reduction and may even enhance muscle mass.
Increasing protein consumption while reducing calories by 500-750 per day has been demonstrated to preserve muscle mass while boosting fat reduction. However, this impact is lost under more severe calorie restrictions, such as poorly designed, highly low-calorie diets (14, 15).
Furthermore, studies suggest that combining a high protein diet with exercise might improve fat reduction while increasing lean body mass.
In a four-week study, 20 men who exercised vigorously six days a week ate either a high protein diet containing 1.1 grams per pound (2.4 grams per kg) of body weight or a control diet. Both diets offered 40% fewer calories than their energy requirements and around 50% of calories from carbohydrates.
Those who followed the high protein diet shed more body fat and increased around 3 pounds (1.2 kg) of muscle mass, but the control group’s muscle mass remained constant (16).
Other studies have found that high protein diets promote increased or stable muscle mass during weight reduction in both men and women compared to low-protein diets (10, 17).
Furthermore, consuming a low-calorie, high protein diet has been demonstrated to aid athletes in gaining muscle growth while training.
A study of 48 athletes revealed that those who ate at least 1.4 grams per pound (3 grams per kg) of body weight paired with intensive strength exercise grew considerably more muscle and lost body fat than those who maintained their typical diets (18, 19).
These outcomes were obtained even though the protein group consumed 490 calories daily compared to the control group.
Low carb diets have also been demonstrated to aid with fat loss while retaining muscle mass (20, 21).
Other potential health benefits
High protein, low carb diets may also help with the following:
- Blood sugar regulation. Both high protein and low-carb diets have been proven to enhance short- and long-term blood sugar control indicators (22, 23, 24).
- Heart disease risk. This diet may lower heart disease risk factors such as high triglyceride and blood pressure levels; however, other studies suggest that high protein diets raise heart disease risk (25, 26, 27, 28).
- Bone health. Research suggests that high protein diets may help prevent bone loss and lower fracture risk in older persons (29).
Potential downsides
High protein, low carb diets may have downsides.
Negative health effects
According to several research, a high protein diet increases the risk of heart disease and heart failure.
A study of 2,441 males aged 42 to 60 found that those who consumed the most total protein had a 33% higher risk of heart failure than those who consumed the least (28).
However, males who consumed the most protein were more likely to be overweight and diabetic, both of which are risk factors for heart failure (30).
High protein diets, mainly those high in animal protein, have also been related to an increased risk of some malignancies, including colon cancer, as well as harmful effects on bone, liver, and kidney health (31, 32).
It should be emphasized that high protein diets are generally regarded healthy for people with normal renal function, but individuals with kidney disease should avoid them (2).
Very low carb diets have also been linked to poor outcomes, including an increased chance of mortality from any cause. Nonetheless, further high-quality, long-term research is required into the drawbacks of low carb and high protein diets (2).
Is all that protein necessary?
Many moderately active people may not require all of the protein in very high protein, low carb diets, such as those that urge more than 0.9 grams per pound (2 grams per kilogram) of body weight each day.
Most physically active persons benefit from a daily protein intake of 0.54-0.9 grams per pound (1.2-2 grams per kilogram) of body weight (33).
Protein requirements vary depending on your gender, body weight, age, health, exercise level, and body composition objectives, so see your doctor if you’re unclear about how much you should consume.
Furthermore, high protein, low carb diets are not required to improve general health.
Eating a balanced, nutrient-dense diet, staying within your calorie needs, exercising, and limiting your consumption of processed foods and added sugar are far more essential for your health than macronutrient ratios.
Foods to limit
When following a high protein, low carb diet, you should limit your intake of carb-rich meals. Please restrict the following:
- Grains and starches: breads, baked goods, cereals, rice, pasta, etc.
- Sweeteners: sugar, coconut sugar, agave, maple syrup, honey, etc.
- Sugary drinks: juice, sports drinks, sweetened coffee, tea, soda, sweetened alcoholic beverages, beer, etc.
- We processed, high carb foods: fried chicken, pizza, chips, french fries, etc.
Healthy, high-carb foods such as starchy vegetables and fruits can be consumed in moderation. Remember that your preferred macronutrient ranges determine your total carbohydrate consumption.
Depending on your macronutrient objectives, you should limit your consumption of high-fat meals such as fatty meats and oils.
Foods to eat
Like any other healthy diet, a high protein, low carb diet should consist mostly of whole, nutrient-dense foods. Increasing your protein consumption overall would help.
Foods to consume on this diet include:
- Eggs: whole eggs and egg whites
- Fish and shellfish: cod, shrimp, flounder, clams, etc.
- Meats and poultry: bison, turkey, chicken, etc.
- High protein vegetarian foods: edamame, tofu, and other soy foods
- Dairy: high protein dairy products like Greek yogurt and cottage cheese
- Non-starchy vegetables: broccoli, peppers, asparagus, cauliflower, greens, mushrooms, etc.
- Nuts and seeds: almonds, peanut butter, chia seeds, pumpkin seeds, sunflower seeds, and hemp seeds
- Condiments: fresh herbs, spices, pepper, etc.
- Beverages: sparkling water, water, unsweetened herbal tea, unsweetened coffee, etc.
Depending on your carb limitation, you can moderately consume fruits, starchy vegetables, and high protein grains such as quinoa.
Your food habits also determine your fat intake. Egg yolks, avocados, nut butter, fatty salmon, and olive oil are rich sources of healthful fats.
A sample 3-day meal plan
The following three-day food plan includes meals and snacks rich in protein and low in carbohydrates.
Day 1
- Breakfast is an omelet (two whole eggs and one egg white) with avocado, sliced red pepper, spinach, and mushrooms.
- Lunch is a green salad with fresh, non-starchy vegetables, lentils, and a turkey burger.
- Dinner: baked cod paired with carrot and zucchini fries and a salad
- Snacks include mixed nuts, cucumber, and broccoli with garlic hummus.
Day 2
- Breakfast: cottage cheese with almond butter, crushed almonds, chia seeds, and blackberries.
- Lunch includes grilled shrimp and a non-starchy vegetable bake.
- Dinner: chicken chili topped with a dollop of Greek yogurt and a green salad.
- Snacks include cherry tomato, mozzarella skewers, and a protein drink with berries and chocolate powder.
Day 3
- Breakfast: sun-dried tomato and Parmesan frittata.
- Lunch: broth-based vegetable soup served with a bunless black bean and tofu burger over a mixed green salad.
- Dinner: Stuffed peppers with minced turkey.
- Snacks include peanut butter and celery sticks and chia pudding with berries.
Remember that meal options differ based on the sort of high protein, low carb diet you follow.
The bottom line
The high protein, low carb diet has no clear definition; however, it may be optimal for athletes who wish to lose weight while maintaining or building muscle mass.
Although this eating pattern may offer additional benefits, some research has linked it to drawbacks. Furthermore, the amount of protein it promotes is unnecessary for most people.
To improve your general health, you should consume complete, nutrient-dense meals, limit your intake of added sugar and processed foods, get plenty of exercise, and reduce your stress levels.
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