High-protein, low-carb diets can offer short-term benefits, but cutting carbs too much can make it difficult to get enough of certain nutrients, like fiber. A better approach is focusing on a balanced diet of nutrient-rich, whole foods.
Jump to Key Takeaways.
Benefits
1. Leads to Weight Loss or Body Composition Changes
High-protein, low-carb diets may help with weight loss. This is primarily related to the higher protein intake, which makes you feel fuller and more satiated.
Weight loss often includes muscle loss. A higher protein intake can help preserve this muscle. Studies have shown that higher-protein diets improve body composition and overall energy expenditure, resulting in weight loss and maintenance.
2. Improves Blood Sugar Control
Low-carb eating patterns have been shown to lower hemoglobin A1C levels and reduce the need for blood sugar-lowering medications. People with diabetes should consult their healthcare provider, a registered dietitian nutritionist (RDN), or a Certified Diabetes Educator (CDE) before making dietary changes. Adjusting carbohydrate intake can affect medication needs and may increase the risk of hypoglycemia (low blood sugar levels) if not properly monitored.
Additionally, uncontrolled blood sugar can raise the risk of complications like kidney disease. Since high protein intake can place extra strain on the kidneys, it’s important to have kidney function checked to determine if a high-protein diet is safe.
3. Reduces Cholesterol Levels
A high-protein, low-carb diet may help reduce markers of heart disease risk like cholesterol levels. However, research is mixed:
- Low-carbohydrate diets can help lower cholesterol levels and blood pressure in the short term. However, after two years on a low-carb diet, there was no effect on heart disease risk factors.
- Other research suggests little difference in the effects of low- or high-carb diets on weight loss and heart disease factors.
- Low-carb diets have also been shown to slightly increase low-density lipoprotein (LDL) cholesterol levels in adults who are overweight or obese. However, this increase was small.
- Higher intake of plant proteins was associated with reduced all-cause and heart disease mortality.
- Another review found that high-protein diets did not affect cardiovascular events.
More well-designed studies would help determine the long-term outcomes of a high-protein, low-carb diet.
This article refers to a lower-carb diet than traditional carbohydrate amounts recommended in MyPlate, Mediterranean, or DASH patterns, but not as low as a ketogenic diet. Some refer to this as moderate carb restriction.
A Word From Verywell
Some people may choose a high-protein, low-carb diet for health benefits, such as maintaining muscle mass. However, as with most diets, it isn’t one-size-fits-all, and some may find it too restrictive for long-term success. Whenmaking dietary changes, the best eating patterns are the ones you can maintain for the long run.
— ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
:max_bytes(150000):strip_icc():format(webp)/AllisonHerriesRDN-6f20d8f589d94040a4db20699c4a8950.jpg "What Happens to Your Body When You Cut Carbs and Load Up on Protein (1)")
Drawbacks
1. Difficulty Meeting Fiber Requirements
Experts recommend consuming 22 to 28 g of fiber daily for females and 28 to 34 g for males. Because many foods containing carbohydrates also contain fiber, it may not be easy to get enough while on a low-carb diet.
2. Difficulty Getting Enough B Vitamins
Foods high in carbohydrates also contain essential B vitamins. A good example of an essential B vitamin obtained through carbohydrates is folate. Folate is necessary in higher amounts during pregnancy to prevent neural tube defects.
3. May Increase Saturated Fats
Many protein sources are also sources of saturated fats (red meats and dairy products). Consuming these in excess may raise cholesterol levels and increase your risk of heart disease.
4. Stress on Kidneys
Consuming excess protein may stress your kidneys, especially in people with kidney problems.
5. Calcium Loss
A high-protein diet can cause the body to lose more calcium than normal, which could theoretically lead to osteoporosis. However, the available research suggests that protein intake above the recommended daily amount in older adults improves bone mineral density and reduces the risk of hip fractures.
What Counts as High-Protein Low-Carb
The high-protein, low-carb diet is not well defined. Generally speaking, a lower-carb diet involves less than 45% of calories coming from carbs. Stricter diets limit carbs to less than 10% of calories consumed (or about 20 to 50 grams (g) of carbs daily).
The U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) dietary guidelines recommend at least 130 g of carbohydrates daily, or 26% of your calories as carbohydrates if you follow a 2,000-calorie diet.
Some very low-carb diets, like the Atkins or the keto diet, allow only 5% to 15% of calories from carbohydrates. These diets make meeting fiber requirements and getting enough of the B vitamins easily obtained through carb sources difficult.
These diets may work for weight loss in the short term, but they are difficult to follow in the long term and lack some needed nutrients. For these reasons, health professionals do not routinely recommend very low-carb diets.
Foods to Eat
Studies have found that high-quality, healthy food choices have a greater effect on reducing mortality than simply following a low-carb or low-fat diet with poor-quality food choices.
To increase your protein intake, focus on high-quality lean meats or fish and plant-based protein sources:
- Lean protein sources: chicken without skin, turkey, lean beef
- Fish and seafood: fresh fish, shrimp, crab, scallops, canned tuna or salmon
- Soy products: tofu, edamame
- Nuts and seeds: almonds, nut butter, chia seeds, pumpkin seeds
- Low-fat dairy products
- Eggs or egg substitutes
Sources of carbohydrates can include produce and limited amounts of fruits, starchy vegetables (such as potatoes or squash), and high-protein grains (like beans, lentils, or quinoa) if they fit your level of restriction.
Foods to Avoid or Limit
Experts recommend choosing lean cuts of meat and poultry and avoiding red and processed meats for protein sources.
Also, it is recommended to choose low-fat dairy products rather than higher-fat options. For example, skim or 1% milk is recommended over whole milk for adults.
For carbs, limit or avoid foods like:
- Grains and starches: bread, pasta, rice, baked goods
- Foods with refined sugar: cakes, pastries, and cookies
- Sweetened drinks: sodas, juices, sports drinks, sweetened coffee or tea, beer
- Sweeteners: sugar, honey, agave, maple syrup
- Processed foods: chips, breaded and fried foods, pizza
Key Takeaways
- A moderately low-carb, high-protein diet can have beneficial health effects if it involves high-quality foods. No matter what, it's still important to get the necessary amounts of nutrients for your body.
- If you plan to follow this type of diet, avoid processed meats or meats that are high in saturated fat to achieve your protein intake. If you limit carbohydrates, ensure you are still getting adequate amounts of fiber.
