Photo credit: www.mindbodygreen.com
September 03, 2024
Registered Dietitian
Jillian Kubala, M.S., R.D. is a Registered Dietitian based in Westhampton, NY. She holds a master’s degree in nutrition from Stony Brook University School of Medicine and an undergraduate degree in nutrition science.
The world of dieting often leans toward extremes, with popular eating methods such as keto and Atkins failing to embrace moderate approaches to macronutrient consumption. One fast-growing trend is the high-protein, low-carb diet, a system that limits carbohydrate intake while prioritizing protein-rich foods.
This eating style does present certain health advantages; however, more stringent forms can be difficult to maintain and may result in adverse effects. Below, we explore the essentials of the high-protein, low-carb diet, its potential benefits and drawbacks, and strategies for adopting this eating pattern in a healthy and sustainable manner.
Understanding the High-Protein, Low-Carb Diet
A high-protein, low-carb (HPLC) diet emphasizes an increase in protein while limiting carbohydrate intake. Unlike structured diets, such as ketogenic, the high-protein, low-carb diet lacks a universal definition, allowing followers to adopt varying macronutrient ratios.
To qualify as “low-carb,” a diet must contain less than 130 grams of carbohydrates or less than 26% of total daily calories derived from carbs. To visualize, 130 grams equates to slightly over 8.5 slices of bread.
High-protein diets usually surpass the Recommended Dietary Allowance (RDA) for protein, which is currently set at 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). For instance, a person weighing 150 pounds should aim for at least 54 grams of protein daily, translating to about 10% of total calories in a 2,000-calorie diet. High-protein diets typically encompass between 1.8 to 3 grams of protein per kilogram or 0.8 to 1.36 grams per pound per day.
To illustrate, in a 2,000-calorie high-protein, low-carb diet, one might derive 40% of their calories from proteins, 25% from carbohydrates, and 35% from fats, resulting in an intake of 200 grams of protein and 125 grams of carbohydrates daily for a person weighing 150 pounds. However, this dietary approach remains adaptable, with individuals customizing their carbohydrate and protein levels.
Key Takeaway
High-protein, low-carb diets consistently provide fewer than 130 grams of carbohydrates daily and deliver significantly increased levels of protein compared to standard dietary guidelines.
The Role of Protein
Before considering the potential benefits of a high-protein, low-carb approach, it’s crucial to understand that some health professionals believe diets labeled as “high” in protein might actually represent typical levels of protein intake.
Experts like Don Layman, Ph.D., argue that women may lose out on the benefits of protein if their intake falls below 100 grams daily, impacting aspects like fatty acid metabolism and insulin sensitivity.
Reducing carb intake often leads to incorporating more protein-rich foods and less consumption of ultra-processed items loaded with refined carbs found in snacks and desserts.
Key Takeaway
The RDA for protein is merely the minimum requirement to prevent health risks. Most individuals—even those not adhering to a high-protein, low-carb diet—should aim for at least 100 grams of protein per day.
Advantages of High-Protein, Low-Carb Eating
The following benefits have been recognized through research regarding high-protein, low-carb diets:
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May Aid Weight Loss
Research has linked both high-protein and low-carb diets to effective weight management. Lowering carbohydrates and increasing protein intake can suppress appetite, leading to reduced energy consumption. Studies indicate that higher protein diets enhance feelings of fullness compared to low-protein options.
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Supports Healthy Blood Sugar Levels
Higher protein and lower carbohydrate diets have shown promise in improving short- and long-term blood sugar markers for individuals with and without Type 2 diabetes.
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May Reduce Visceral Fat
Excess waist fat, or visceral fat, is linked to numerous health risks. A 2021 study concluded that individuals following a low-carb, higher-protein regimen lost more visceral fat compared to those on a low-fat, high-carb diet.
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Effective for Lowering Triglycerides
Increasing protein consumption while decreasing carbohydrates may help lower triglyceride levels when caloric intake is balanced.
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Aids Muscle Mass Maintenance
Research indicates that elevating protein intake in the context of a calorie-restricted diet can help stave off muscle loss during weight reduction.
Comparative Analysis with Other Diets
Unlike structured diets with rigid macronutrient ratios, the high-protein, low-carb approach allows flexibility and can be adapted to various eating patterns. Here’s a comparison with some common diets:
Intermittent Fasting: This eating pattern can complement any diet, including high-protein, low-carb. Many opt for methods such as a 16:8 approach, allowing food consumption during an eight-hour window followed by fasting for 16 hours.
Keto: The ketogenic diet has strict macronutrient requirements to achieve and sustain ketosis. High carb or protein intake can disrupt this metabolic state, necessitating low carb and moderate protein consumption.
Atkins: While the Atkins diet is low in carbohydrates and high in protein, it lacks the high-protein designation and requires adherence to certain macronutrient guidelines that evolve throughout the diet’s phases.
Mediterranean Diet: This diet emphasizes whole, nutrient-dense foods, including grains, beans, and vegetables, which are not exclusively low-carb or high-protein. It has been associated with numerous health benefits, including a reduced risk of heart disease.
Key Takeaway
The high-protein, low-carb diet offers flexibility, contrasting with structured diets like keto or Atkins. While lower in carbohydrates than the Mediterranean diet, it can be combined with intermittent fasting strategies.
Recommended Foods
A high-protein, low-carb diet includes a range of foods, varying by strictness. Here are some common protein-rich and low-carb options:
- Eggs
- Poultry such as chicken and turkey
- Fish and shellfish
- High-protein dairy like Greek yogurt and cheese
- Red meats such as beef and bison
- Tofu
- Protein powders (plant-based or animal-based)
- Low-carb vegetables, including leafy greens, broccoli, asparagus, and cauliflower
- Nuts, seeds, and nut butters
Foods to Limit or Avoid
To maintain an effective high-protein, low-carb eating pattern, it’s critical to minimize high-carb food intake. Those adopting moderate versions may indulge in carb-rich foods occasionally, while stricter adherents should impose more substantial limitations.
Here are some examples of carb-rich items to limit:
- Breads and baked goods
- Sugars and sweeteners like maple syrup
- Grains and pasta
- Fruits and fruit juice
- Beans and lentils
- Starchy vegetables, such as corn and peas
- High-carb snack foods like chips and crackers
Carbohydrate allowances will vary based on individual macronutrient objectives. Moderate carb-rich foods in limited quantities can fit into your daily carb limit.
Sample 3-Day HPLC Meal Plan
If you are considering trying out high-protein, low-carb meals, the following three-day meal plan offers a nutrient-rich variety of breakfast, lunch, and dinner options:
Day 1
Personalize It: One of the simplest and most nourishing ways to kick off a high-protein, low-carb diet is with eggs. According to dietitian Maggie Moon, “To boost protein content, add a whisked egg to savory soups or top anything with a sunny-side-up egg such as salads or grain bowls.”
Day 2
Personalize It: “A meta-analysis suggests that the healthiest proteins for heart health are high-quality plant sources and seafood,” Moon adds. On this day, consider integrating tofu, arctic char, seabream, and Alaskan cod into your recipes to enhance protein levels.
Day 3
Personalize It: To enrich your salad, try adding nuts instead of croutons for a satisfying crunch and an extra dose of protein,” recommends Moon.
Maintaining Health on a High-Protein, Low-Carb Diet
If you decide to embark on a high-protein, low-carb diet, it’s crucial to adopt a balanced approach. Avoiding extreme carb restrictions and excessive protein intake is essential.
Here are some guidelines to ensure a healthy high-protein, low-carb diet:
Prioritize Fiber: Consume sufficient fiber to promote digestive health. Many low-carb foods, like non-starchy vegetables, nuts, and seeds, are excellent sources of fiber.
Monitor Protein Intake: While it’s important to include protein in meals and snacks, excessive reliance on protein shakes isn’t necessary. Consider how to enrich your diet with protein without overdoing it.
Load Up on Vegetables: Non-starchy vegetables such as greens, broccoli, and asparagus are rich in fiber and micronutrients. Strive to include a diverse selection with most meals and snacks.
Moderate Carb Intake: If you’re transitioning into a lower-carb eating pattern, consider adopting a balanced low-carb, high-protein approach before making significant restrictions. Extremely low-carb diets can be overly demanding, leading to symptoms like headaches and fatigue.
Stay Hydrated: Proper hydration supports overall health and digestion. Drink low-carb beverage options like herbal tea and sparkling water throughout the day.
What If You Don’t Eat Meat?
Navigating a high-protein, low-carb diet as a vegetarian or vegan can be complicated since plant-based proteins, like legumes, often come with high carbohydrate counts. According to dietitian Abby Cannon, “Having beans, lentils, peas, and whole grains is essential in vegetarian diets, but they are high in carbs. To compensate, you must increase your intake of soy products, nuts, and seeds.”
For vegetarians, including quality dairy products is beneficial for protein intake. Eggs present another high-protein option for non-meat eaters.
Considerations and Potential Side Effects
While high-protein, low-carb diets offer benefits, they may also have side effects, particularly when carb intake is heavily restricted.
For instance, very low-carb diets, such as keto, can result in symptoms like headaches, fatigue, and mood disturbances. When drastically reducing carbohydrates, individuals may experience low blood sugar, reinforcing the notion that moderate low-carb strategies suit most individuals better.
On the protein front, even extremely high-protein diets have shown safety profiles without negative health implications, as affirmed by a 2016 study where athletes experienced no adverse effects over a year of heightened protein intake. However, the source of protein is crucial. Diets with higher amounts of certain animal proteins, particularly processed meats, have been correlated with increased health risks.
“It largely depends on how these animal proteins are produced. Consuming protein from sustainably farmed sources yields the most positive health and environmental impacts,” Cannon states.
Key Takeaway
Most adverse effects associated with high-protein, low-carb diets stem from extreme carb limitations. Attentiveness to bodily responses is vital; experiencing symptoms like headaches or fatigue may warrant increased carbohydrate intake. Furthermore, it’s important to consider environmental sustainability when increasing protein in your diet, emphasizing ethical sourcing whenever possible.
FAQs
Is Weight Loss Possible with a High-Protein, Low-Carb Diet?
Yes, provided that you maintain a calorie deficit. While some dietary strategies might be more favorable for fat loss than others, the fundamental principle for weight loss is simple: consume fewer calories than you expend.
What Side Effects Can Occur on a High-Protein, Low-Carb Diet?
Slight side effects are uncommon in moderate versions. However, those adopting a very low-carb diet may experience symptoms such as headaches or fatigue.
Can Intermittent Fasting Be Combined with a High-Protein, Low-Carb Diet?
Absolutely! Intermittent fasting methods can be applied alongside any dietary structure. For those new to intermittent fasting, it may be wise to begin with shorter fasting durations before gradually extending them.
Conclusion
The high-protein, low-carb diet promotes a protein-centric eating style while reducing carbohydrate consumption. With its flexibility, this plan allows for personal adjustments to macronutrient ratios.
This dietary approach may facilitate weight loss, improve blood sugar control, and lower triglyceride levels, while helping to preserve muscle mass during calorie deficits. Nonetheless, this regimen comes with certain drawbacks that need consideration, especially concerning carbohydrate restriction and environmental impact of protein sources.
Source
www.mindbodygreen.com