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, the American Cancer Society, and the National Cholesterol Education Program all recommend a diet in which a smaller percentage of calories comes from protein. The American Heart Association recommends getting 10%-35% of your daily calories from protein. This is about 46 grams of protein for adult women and 56 grams for adult men.
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.
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.
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.”
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
What are the 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.
What are the risks of high-protein, low-carb diets? Some experts have raised concerns about high-protein, low-carb diets.
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.
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
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
Here’s a recipe option you can try for lunch or dinner:
Grilled tuna with fresh avocado salsa
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.
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.
Is a high-protein, low-carb diet okay?
A high-protein, low-carb diet has both risks and benefits and is not recommended for all groups. You should always talk to your doctor before starting any new diet.
What are some good high-protein, low-carb meals?
Good high-protein, low-carb meals include:
Eggs and avocado
Tuna salad
Salmon with kale salad
Baked chicken with steamed broccoli
What is the highest-protein, low-carb food?
Some of the highest-protein foods include beef or turkey jerky, fish, eggs, lean meats, red meats, and dairy products.
What foods are zero carb?
Zero-carb foods include meat, fish, and eggs.
What has 5 grams of protein?
Protein content varies by serving size. Consult dietary labels or work with a dietitian to find foods with the right protein content for you.
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