Publisher: September 03, 2024Registered DietitianBy Jillian Kubala, M. S., R. D. Registered DietitianJillian Kubala, MS, RD is a Registered Dietitian based in Westhampton, NY. Both Stony Brook University School of Medicine and Stony Brook University School of Medicine have bachelor degrees in feeding science. Images by Ina Peters / Stocksy September 03, 2024We use our business guidelines to properly evaluate all goods and services featured on mindbodygreen. The profits earned from our hyperlinks are not a factor in our selections. Dieting seems to grow on variations. Popular diets, from ketogenic to Atkins, often offer reasonable macros. Take, for instance, the high-protein, low-carb diet—a method of eating that restricts calories while emphasizing protein-rich products. Although following a certain eating style may have a several health benefits, more stringent ones may be challenging to follow and have unpleasant side effects. Here’s what you need to know about the high-protein, low-carb nutrition, including health advantages, potential side effects, and how to adopt this eating schedule in a healthy, sustainable way. What is the high-protein, low-carb eating? A high-protein, low-carb ( HPLC ) diet is an eating pattern that emphasizes protein and restricts carbs. Unlike other diets, like the diabetic nutrition, there’s no fixed definition of a high-protein, low-carb eating, so people following this way of eating properly take in various nutritional ratios. In order to be considered a “low-carb” meal, a diet may have less than 130 ounces of carbs1 or less than 26 % of total energy from carbohydrate per day. To put this into perspective, 130 ounces equates to a little more than 8.5 slices of bread. High-protein diets provide more protein than the Recommended Dietary Allowance ( RDA ), which currently sits at 0.8 gram of protein2 per kg of body weight or 0.36 gram per pound. For a 150-pound person, this would be equivalent to 54 grams of protein per day, or 10 % of the regular calorie count for a typical 2, 000-calorie meal. Most high-protein food provide between 1.8 and 3 grams3 of protein per kg or 0.8 to 1.36 ounces per pound of body weight per day. This interpret this to what goes on your plate: A people following a 2, 000-calorie high-protein, low-carb diet may get in 40 % of their energy from proteins, 25 % from calories, and 35 % from fat. For a 150-pound people, that would mean 200 grams of protein, 125 grams of carbohydrate, and roughly 1.4 grams of protein per ounce. However, the high-protein, low-carb eating routine is flexible, meaning some individuals may have more calories and less proteins, while people eat fewer carbs and more proteins. SummaryHigh-protein, low-carb food are eating habits that provide less than 130 grams of carbohydrates and considerably more protein than the existing RDA. The importance of proteinBefore we swim into the potential gains of high-protein, low-carb having styles, it’s important to point out that some experts contend that diets that are “high” in protein may actually be considered normal protein diets. ” We find from a physiological point, working mostly with women, that if they get below 100 grams per day5, they lose most of the benefits of peptide: fatty acid metabolism, hormone sensitivity, fat loss, satiety”, Don Layman, Ph. D., a leading protein and amino acid requirements researcher, says on the mindbodygreen podcast. Cutting back on carbohydrate intake, or at least limiting it, opens up more room for protein-rich foods, and typically results in a lower intake of ultra-processed foods rich in refined carbs, such as snacks and desserts. SummaryA protein RDA is all that is required to prevent nitrogen imbalance and other health issues. Most people—even those who are n’t following the HPLC diet—will want to consume more than that, at least 100 grams per day. Benefits of eating high-protein, low-carbHere are the top evidence-backed benefits of high-protein, low-carb diets: 1. It might help you lose weight. Studies have linked both high-protein6 and low-carb diets7 to weight loss. Following a low-carb, high-protein diet may support fat loss by decreasing appetite and energy intake. ” Protein has that satiety factor. Research suggests8 higher protein diets increase satiety compared to lower protein diets, which may help you eat fewer calories”, dietitian Maggie Moon, M. S., R. D., tells mindbodygreen. For example, a 2020 study9 published in Nutrients found that people with obesity who followed a low-carb, high-protein diet providing 30 % carbohydrate, 30 % protein, and 40 % fat for four weeks lost 58 % more weight than study participants who followed a higher-carb Mediterranean diet that provided 55 % carbohydrate, 15 % protein, and 30 % fat. 2. It’s helpful for blood sugar levels. Diets low in carbs and higher in protein have been shown to reduce both short- and long-term markers of blood sugar control in people with11 and without12 Type 2 diabetes. 3. It might assist in reducing visceral fat. Deep belly fat, or visceral fat, covers your internal organs. Having too much visceral fat significantly increases the risk of health conditions13 like Type 2 diabetes. A 2021 study14 published in Nutrients found that adults who were overweight or had obesity and who followed a low-carb, higher-protein diet for 15 weeks lost 6.4 % more visceral fat than those assigned to a low-fat, high-carb diet. 4. It’s effective for lowering triglyceride levels. As long as you’re consuming an appropriate amount of calories, decreasing overall carbohydrate consumption and increasing protein consumption might help lower triglyceride levels16. 5. It can assist in maintaining muscle mass. According to research, increasing your protein intake when consuming a low-calorie diet for weight loss can help prevent muscle loss as a result of weight loss. How it compares to other dietsBecause there’s no set definition of a high-protein, low-carb diet, it’s flexible and can fit into a variety of eating styles. But here’s a bit more on how high-protein, low-carb diets compare to other popular eating patterns: Intermittent fasting: Intermittent fasting ( IF), or time-restricted feeding, can be used with any diet, including high-protein, low-carb diets. For instance, some people combine a low-carb diet with IF diets like 16: 8, which require eating within an eight-hour window before fasting completely for 16 hours. To reach and maintain a metabolic state known as ketosis, where the body burns fat for fuel, the ketogenic diet has a very specific macronutrient ratio. This process might be impacted by eating too much protein or carbohydrates. For this reason, protein intake is maintained at a moderate level while carbohydrate intake is kept at a moderate level. Atkins: The Atkins diet is a type of low-carb diet. Although it provides more protein than the RDA, it’s not considered a high-protein diet. In order to follow the Atkins diet, you must stick to specific macronutrient ranges, which change as the diet progresses. Mediterranean diet: The Mediterranean diet is not a low-carb or high-protein diet. It’s rich in whole, nutrient-dense foods like beans, vegetables, and nuts, many of which are high in carbs. This way of eating is high in fiber, healthy fats, and an array of beneficial plant compounds, which is why it’s been linked to a number of health benefits, like a reduced risk of heart disease20. SummaryA high-protein, low-carb diet is flexible, so it differs from diets with set macronutrient ratios like the keto diet and the Atkins diet. It has fewer calories than the Mediterranean diet, which is also lower. Intermittent fasting is a method that can be used with almost any eating pattern, including a high-protein, low-carb diet. Foods to eatEven though high-protein, low-carb diets can include a variety of foods—depending on the strictness of the diet and the macro ratio you choose to follow—most people following this way of eating prioritize the following protein-rich and low-carb meals and snacks such as the following: Eggs Poultry like chicken and turkey Fish and shellfish High-protein dairy products like Greek yogurt and cheeseRed meat like beef and bisonTofu Plant-based or animal-based protein powdersLow-carb vegetables like greens, broccoli, asparagus, and cauliflower Nuts, seeds, and nut buttersFoods to avoid or eat in moderationWhen you’re on a high-protein, low-carb diet, you’ll want to reduce your intake of high-carb foods. People who follow milder versions of this diet can eat more carbohydrate-rich foods, whereas those who follow stricter versions will want to eat more carbohydrate-rich foods. Following a high-protein, low-carb diet, you should only eat the following foods: Breads and baked goods, fruits and fruit juice, beans and lentils, potatoes and peas, and sweet potatoes. You can enjoy carb-rich foods like starchy vegetables, fruits, and beans in moderation as long as you’re not exceeding your carb limit for the day. A 3-day HPLC meal planIf you’re interested in trying out some high-protein, low-carb meals or want to get started on a high-protein, low-carb diet, check out this three-day meal plan that’s packed with nutrients like fiber, protein, and healthy fats throughout breakfast, lunch, and dinner. Day 1Make it your own: When you’re following a high-protein, low-carb diet, one of the easiest—and most nutritious—ways to start your day is with eggs. ” To boost protein content I’ll add a whisked egg into savory soups, or top just about anything with a sunny-side-up egg: salad, grain bowls, avocado toast, even pizza”, Moon says. Day 2Make it your own:” According to a meta-analysis21, the healthiest protein foods for heart health are high-quality plant protein foods and seafood”, Moon tells mindbodygreen. To bump up your protein intake, try adding some of Moon’s favorite sources like tofu, arctic char, seabream, and Alaskan cod to dishes like protein bowls. Day 3Make it your own: To add another source of plant-based protein to your salad, Moon recommends adding nuts. She says,” I top my salads with nuts rather than croutons to increase the protein content of the meal.” Not only will nuts add a satisfying source of protein, but they’ll also add some crunch. How to stay healthy on a high-protein, low-carb dietIf you’d like to transition to a high-protein, low-carb diet, it’s important to do it in a healthful way. It’s not necessary to severely restrict your carbohydrate intake or go overboard with protein-rich foods. Here are a few helpful tips for staying healthy on a high-protein, low-carb diet. Do n’t forget about fiber: Make sure you’re taking in plenty of fiber to support digestive health. Fortunately, many low-carb foods like nonstarchy vegetables, nuts, and seeds are high in fiber. Do n’t go overboard on protein: As long as you’re incorporating protein-rich foods in all of your meals and snacks, chances are you’ll hit your protein needs. Protein shakes should be consumed at the same time throughout the day. Here’s a quick guide on adding protein to your diet without going overboard. Pile on the veggies: Nonstarchy veggies like greens, broccoli, asparagus, and cauliflower are excellent sources of fiber and micronutrients like vitamins and minerals. Avoid consuming too many processed, starchy foods in your meals and snacks. Low-carb does n’t mean no-carb: If you’re new to lower-carb diets, consider transitioning to a more moderate low-carb, high-protein diet. Even though very low-carb diets can benefit some people, they’re highly restrictive and are more likely to cause side effects, like headaches and fatigue, compared to more moderate low-carb diets. Stay hydrated: Staying hydrated can help you feel your best and promote digestion, which is important when you’re transitioning to a lower-carb diet. Throughout the day, make sure to consume low-carb beverages like herbal tea, sparkling water, or water flavored with lemon or lime. What about if you do n’t eat meat? High-protein, low-carb diets can be tricky to follow for people on plant-based diets. This is because plant-based proteins, like legumes, usually contain a good amount of carbs. ” It’s challenging to meet protein needs on a vegan/vegetarian diet while also restricting carbs”, dietitian and sustainability advocate Abby Cannon, J. D., R. D., CDN, tells mindbodygreen. ” Beans, lentils, peas, and whole grains are high in carbohydrates and typically form a large part of a vegan/vegetarian diet. You have to consume more soy products and nuts and seeds in order to meet protein needs without them, she says. Cannon says it’s easier for vegetarians to follow a high-protein, low-carb diet if it includes high-quality dairy, which provides a good amount of protein per serving. Eggs are another high-protein option for people who do n’t eat meat. Side effects and considerationsHigh-protein, low-carb diets can cause some side effects. However, these side effects are usually related to more significant carb restriction. For example, very low-carb diets like the keto diet can lead to symptoms22 like headaches, fatigue, constipation, and irritability. Cutting carbs too severely can also cause low blood sugar. Another reason why more moderate low-carb diets are more appropriate for most people is this. Even when followed for a long time, studies show that even extremely high-protein diets are generally safe and not associated with adverse side effects in terms of protein. A 2016 study23 published in the Journal of Nutrition and Metabolism found that a high-protein diet that offered between 2.51 and 3.32 grams per kg or 1.14 and 1.5 grams per pound per day for a year had no adverse effects on any health indicators in athletic men. Protein sources are another important factor to think about. Diets high in certain types of animal proteins, like red and processed meats, have been associated with an increased risk24 of certain health conditions, like colon cancer. ” It all comes down to how animal-based proteins are raised and prepared. If you’re consuming protein from farms that use regenerative agriculture, those are the protein sources that are most sustainable”, Cannon tells mindbodygreen. Here’s a comprehensive primer on how to eat meat more sustainably. SummaryA HPLC diet has the majority of the negative effects caused by carbohydrate restriction. It’s important to pay attention to your body and eat more carbs if you experience symptoms like headaches, fatigue, constipation, and irritability. And when increasing your protein intake, you’ll want to pay attention to how your diet impacts the environment. Use ethically and sustainably sourced proteins whenever possible. Frequently Asked QuestionsCan I lose weight on a high-protein, low-carb diet? As long as you’re in a calorie deficit, then yes. The most crucial component of any weight loss diet is to consume fewer calories than you burn, despite the fact that some diets have been shown to be more effective than others for promoting fat loss. What are the side effects of a high-protein, low-carb diet? If you’re following a more moderate high-protein, low-carb diet, you should n’t experience significant side effects. Those who follow a very low-carb diet may experience symptoms like headache, fatigue, and constipation. Can I do a high-protein, low-carb diet with intermittent fasting? Yes, IF can be used with any diet you choose to follow. If you’re new to IF, think about beginning with a shorter window of fasting before moving on to more intense fasts to see how your body reacts. The takeawayThe high-protein, low-carb diet is a way of eating that emphasizes protein-rich foods and limits carbs. This diet is adaptable, allowing you to change your macronutrient preferences. It may be effective for weight loss, blood sugar regulation, and lowering triglycerides. Additionally, it might help you keep your muscle mass when losing weight. However, like most diets, it does come with a few downsides, especially if you choose to significantly limit carbs or eat proteins that are taxing on the environment.

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