In today's image and health-conscious world, diets are becoming more of a norm. Unlike traditional diets based on strict restrictions and calorie counting, modern diets like the High-Protein, Low-Carb Diet take a different approach. As the name suggests, this diet aims to introduce more protein into meals while lowering carbohydrate consumption.
Below, we find out more about this diet and its benefits:
What is a high protein, low carb diet?
For decades, the media and health professionals have advocated for eliminating fat from our diets, which, in hindsight, was likely a mistake as research showed that removing fat can cause more problems than benefits.
This set the stage for further investigation, which led to new evidence that found lowering the consumption of certain types of food, like carbohydrates, while increasing the consumption of others, such as protein, can make a world of difference.
Carbohydrates are essentially sugar molecules, and proteins are made up of amino acids. While both play a part in body and mind functionality, proteins are more integral and have a more extensive set of benefits.
Studies show that this diet can result in weight loss and improved health markers, which are great for both mental and physical well-being.1 The diet does not involve complete food type restriction, calorie counting, or using unique products.
The main focus is to eat nutritious whole foods that promote fullness and introduce more proteins while cutting down on carbs. This approach is easy to follow.
The basics of a high protein, low carb diet
The high-protein, low-carb diet typically prioritises foods high in protein while reducing carbohydrate intake. Unlike some other diets, it doesn't necessarily restrict fats and doesn't eliminate entire food groups.
This diet shares similarities with popular commercial diets such as Keto, Atkins, Sugar Busters, and Zone, which also emphasise low-carb, high-protein principles. However, each of these diets may have specific guidelines and restrictions.
The high-protein, low-carb diet has no strict macronutrient range, so the starting guideline is simple: The rule of thumb is to replace most of the typical carb-heavy foods in your diet with protein sources.
Breakfast, lunch, supper, and snacks should be consumed as usual, and food portioning should align with individual needs. Here are some practical steps to follow:
- Add a protein source to all meals: Plan each meal around your preferred protein source. A high-protein breakfast is essential. Research suggests high protein breakfasts help improve energy levels, brain function, moods, and more.2
- Skip processed carb consumption: Replace refined grains, like white pasta, rice, and bread, with a small portion of whole grains that are high in protein, such as amaranth or quinoa.
- Protein snacking: Snack on protein-rich foods like string cheese, almonds, Greek yoghurt, hummus, and ricotta to eliminate hunger pangs between meals.
Consumption breakdown
We've deciphered that protein takes priority, and no food group is the enemy here, although sugar in most forms isn't welcome. Higher protein intakes also make you feel fuller for longer, reducing unnecessary eating, which promotes weight loss.
Let's look at the basics of consumption below:
| Foods to avoid | Foods to eat |
| Grains and starches Examples: Baked goods, white rice/pasta/bread, cereals | Meats, poultry, fish, eggs Examples: Bison, chicken, turkey, cod, flounder, clams, shrimp, whole eggs, and egg whites |
| Sweeteners Examples: Sugar, maple syrup, coconut sugar, agave, honey | High-protein vegetarian foods and non-starchy vegetables Examples: Tofu, edamame, soy foods, broccoli, peppers, asparagus, mushrooms, greens, cauliflower *Fruits, starchy vegetables, and high-protein grains like quinoa can be consumed in moderation |
| Sugary drinks Examples: Juice, sweetened caffeinated drinks like tea/coffee, alcoholic beverages | Dairy, nuts, and seeds Examples: High-protein dairy products like cottage cheese and Greek yogurt, almonds, pumpkin/sunflower/chia/hemp seeds, peanut butter |
| Processed, high-carb foods Examples: French fries, fried chicken, pizza, chips | Condiments and beverages Examples: Fresh herbs, pepper, spices, water, sparkling water, unsweetened herbal tea/coffee |
Sample meal plan for high protein, low carb diet
This diet tailors meals to individual needs, providing a general guideline to follow. Each meal should include a serving of protein, vegetables, and a smaller serving of fruit and whole grains. The most significant portion of the meal should belong to the protein source, followed by vegetables. Fruit and whole grains should be present in smaller portions.
Below, we have a 3-day meal plan that gives you a glimpse of what the diet should look like:
Day 1
- Breakfast: Egg and avocado toast, two strips of turkey bacon, protein shake
- Lunch: Quinoa-stuffed chicken
- Dinner: Oven-baked salmon, 2 cups Mediterranean chopped salad
Day 2
- Breakfast: 1 scrambled egg, green juice
- Lunch: 2 cups of low-carb, protein-rich salad
- Dinner: 2 portabella mushroom tacos, 1 cup of vegan chilli
Day 3
- Breakfast: Steak and eggs
- Lunch: Peanut butter banana smoothie with protein powder
- Dinner: 1 serving of harissa chicken and cauliflower, 2 cups kale salad
Benefits of following a high protein, low carb diet
A high-protein diet has been linked to many benefits, demonstrating how diet change can impact different aspects of life. After delving into several research studies, we found that blood sugar regulation is one of the significant benefits of a protein-rich diet.3
Other benefits include the following:
Improve bone health
It's no secret that protein is essential for maintaining bone density and strength.4 A high protein intake can help prevent osteoporosis and other bone-related diseases by supporting bone mineral density and collagen formation.
Lowers blood pressure
Research shows that diets high in protein and low in carbs can effectively reduce blood pressure. This beneficial effect is due to the variety of amino acids found in protein, which have properties that can lower blood pressure.5 Reducing refined carbs, like sugary foods, can also prevent insulin resistance and inflammation, which are linked to high blood pressure.
Maintains healthy weight
Protein-focused diets can help with weight management by increasing satiety (feelings of fullness), reducing the urge to eat, and reducing calorie intake.6 The body also requires more energy to digest protein, leading to a higher metabolism and potentially more significant fat loss. This phenomenon is known as the thermic effect of food.
Reduce unhealthy cravings
Frequent meals containing adequate protein sources can help control appetite hormones, such as ghrelin and leptin, which control hunger and satiety signals.7 This can decrease cravings for unhealthy, high-calorie foods, contributing to better dietary choices and overall health.
Promote muscle mass/strength
Protein is essential for muscle repair and growth. By consuming sufficient protein, individuals can support muscle development, strength, and recovery, especially when combined with regular resistance training.8
Supports body repair after injury
Research suggests protein is crucial for tissue repair and wound healing. A high-protein diet can accelerate recovery after injuries, surgeries, or intense physical activity by providing the necessary building blocks for tissue regeneration.9
Reduces appetite and hunger levels
Protein-rich meals have been shown to increase feelings of fullness and reduce appetite compared to meals high in carbohydrates or fats. This results in less snacking, lower calorie intake, and improved weight management.10
Summary
In today's health-conscious world, diets are a common topic of discussion, with many seeking ways to improve both their well-being and appearance. One increasingly popular approach is the high-protein, low-carb diet.
Unlike traditional diets focused on strict restrictions, this diet offers a refreshing take, emphasising increased protein intake while reducing carbohydrates. While both carbohydrates and proteins play vital roles in our bodies, proteins, composed of amino acids, offer a broader spectrum of benefits.
Studies indicate that adopting this diet can lead to weight loss and improved health markers without the need for extreme restrictions or unique products. Unlike some commercial diets, the high-protein, low-carb diet doesn't eliminate entire food groups or require meticulous calorie counting.
This diet's flexibility allows for individualised meal planning. Each meal contains a serving of protein alongside vegetables and smaller portions of fruits and whole grains. Beyond weight management, the high-protein, low-carb diet offers a range of benefits.
From improved bone health to reduced blood pressure, the advantages are numerous. Protein's role in muscle maintenance and repair is crucial, making this diet particularly beneficial for active individuals or those recovering from injury.
The high-protein, low-carb diet presents a sensible and sustainable approach to eating well and supporting overall health. By prioritising protein and making mindful choices, individuals can enjoy the benefits of this dietary strategy for their physical and mental well-being.
References
- Cunningham W, Hyson D. The skinny on high-protein, low-carbohydrate diets. Prev Cardiol. 2006;9(3):166–71; quiz 172–3.
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls123. Am J Clin Nutr [Internet]. 2013 Apr [cited 2024 Apr 25];97(4):677–88. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3718776/
- Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. Am J Clin Nutr. 2003 Oct;78(4):734–41.
- Bonjour JP. Dietary protein: an essential nutrient for bone health. J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
- Vasdev S, Stuckless J. Antihypertensive effects of dietary protein and its mechanism. Int J Angiol [Internet]. 2010 [cited 2024 Apr 25];19(1):e7–20. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2949991/
- Westerterp-Plantenga MS, Lejeune MPGM, Nijs I, van Ooijen M, Kovacs EMR. High protein intake sustains weight maintenance after body weight loss in humans. Int J Obes Relat Metab Disord. 2004 Jan;28(1):57–64.
- Leidy HJ, Tang M, Armstrong CLH, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring). 2011 Apr;19(4):818–24.
- Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42.
- Frankenfield D. Energy expenditure and protein requirements after traumatic injury. Nutr Clin Pract. 2006 Oct;21(5):430–7.
- Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41–8.
