A high protein low-carb diet is taking over the weight loss world.
This diet plan claims to offer intense weight loss in a short duration. But is a high protein low carb diet also healthy?
From time to time, new weight loss diet plan trends keep emerging. Some of the most popular ones include Keto, Paleo, and Atkin’s diet plan.
From a nutrition point of view, high protein and low carb are likely to support your weight loss goal. It replaces body fat with lean muscle mass.
On top of that, it may stimulate your fat-burning rate. Apart from that, there are many angles to a high protein low carb diet plan for weight loss that you need to explore.
This article aims to discuss everything about the slimming diet plan. But first, let’s understand what is a high protein low carb diet.
What is a High Protein Low Carb Diet?
This weight loss diet plan replaces your meals with high protein low-carb foods. The diet plan elevates your protein consumption while limiting the over-reliance on carbs.
Though there is no already determined macronutrient ratio, there are a few things to look into.
For instance, a low-carb diet limits carb intake by 26% of daily calories. Or the carb consumption remains less than 130g for a 2000 calories diet.
In contrast, a low-carb diet like the slash diet allows only 10% of carbs.
Let’s consider a high-protein diet, which mostly relies on protein-packed meals. It aims to offer a minimum of 0.6 grams of protein per pound (1.3 grams per kg) of body weight.
Some even exceed their protein consumption to 1.4 grams of protein per pound. This leads to a daily protein intake of 204 grams for a 150-pound (68-kg) person.
The most important part of the best high-protein low carb diet plan is the carb deficiency. And to compensate, the weight loss diet plan tends to have a high-fat content.
For example, a 2,000-calorie diet may encompass 40% fat, 26% carbs, and 34% protein. In the figure, it goes like this—170 grams for a 150-pound (68-kg) person. Most directly prefers to cut down carbs swapping them with high-protein foods.
On the contrary, fitness enthusiasts, athletes, and bodybuilders prefer to closely observe their macronutrient intake.
Moreover, some adhere to a less restricting version of 30-day high protein low carb diet plan. They have almost 30–35% carbs, which is a moderate quantity.
Do you know what is a good high-protein low-carb diet? Moreover, is a high protein low carb diet good for you? Let’s delve deeper to find out the truth.
Is a High Protein Low Carb Diet Healthy?
The efficacy and safety factors of a weight loss diet plan depend on the individual. Of course, their current health and previous medical history also matters.
That’s why a discussion with nutritionists or doctors can provide a better idea for diet planning. They can even plan your diet or suggest some better substitute.
So, yes to sum up, a high protein and low carb diet is generally healthy. But it would be better if you take the advice of a healthcare professional before making dramatic changes (especially when you have a health condition).
Actually, the most common use of a high protein and low carb diet is for weight loss only. Other than that, some people who want to cut back on carb consumption also try this diet plan.
Here are all the benefits you can expect with a high-protein low carb diet plan.
The Benefits of High Protein Low Carb Diet
The nutritional profile of the weight loss diet plan makes it interesting. With high protein food and low-carb meals, the body switches to intense fat-burning mode.
Yes, you lose body fat at a rapid rate, but there are other high proteins, and low-carb diet benefits.
Here’s how a high protein low carb diet helps.
#1. Improves Body Composition
The slimming diet plan decreases fat loss while increasing your lean muscle mass. Moreover, it preserves your existing lean muscle mass.
As you continue with your diet, your fat and muscle ration reshuffles. The body reserves more lean muscle than fat to improve your body composition.
#2. Aids Weight Loss
High protein consumption always stimulates fat loss. It suppresses your appetite keeping you fuller for longer hours.
On top of that, the macronutrient directly aids weight loss by increasing fat burning.
In short, maintaining a calorie-deficient diet is also easier. Again, the all-around benefits of the weight loss diet plan work great for you.
#3. Improves Bones Density
The highly nutritious diet plan emphasizes both macronutrients and micronutrients.
Indeed, it strengthens your bones while improving your bone density. It helps prevent possible injuries related to bones.
#4. Lessens the Risk of Cardiac Diseases
A high protein diet plan involves healthy meals in your diet. This eliminates bad cholesterol present in carb foods.
Eventually, the risk of developing cardiac aliment is lesser than normal.
#5. Controls Blood Sugar
The high protein low carb food prevents energy spikes. It even manages blood sugar levels to prevent energy crashes.
The weight loss diet plan benefits weight loss in many ways. Moreover, it even advances various parameters of health as well. To receive the benefits, following the diet properly is mandatory.
The benefits definitely make the eating pattern great for weight loss.
Is High Protein Low Carb Diet Good for Weight Loss?
Low carb high-protein low-fat diet reshuffles nutrition intake. It can lead to two kinds of implications, good ones and bad ones.
Overall, the diet plan seems to increase your protein intake. With more protein, the body tends to eliminate body fat, retain lean muscle, and support muscular strength.
RELATED: How does a high-protein diet help weight loss
On top of that, reducing carbs and fats have its own positive and negative effects. Overall, the nutritional profile of this kind of diet plan benefits health in some specific ways. Particularly, it boosts weight loss.
Having high-protein, low-carb low-fat foods:
- increases fat loss,
- maintains body weight composition,
- helps retain lean muscle,
- regulates blood sugar levels,
- reduces risks of cardiac diseases, and
- improves bone health.
In short, it promotes weight loss and improves overall health. Nonetheless, it depends on your calorie count. So, is a high protein low carb diet healthy? It is, but calories matter.
Moving on, it’s important to remember that the disadvantages of a low-carb diet also exist. Knowing it beforehand prevents hazardous consequences.
The 6 Side Effects of High-Protein, Low-Carb Diet
The vegan high protein low-carb diet plan seems interesting. It aids weight loss effects and improves body composition while offering other advantages.
However, this doesn’t downplay the Risks of High-Protein, Low-Carb Diets. So, is a high protein high carb diet healthy for real?
Not completely, there are some shortcomings of the popular weight loss diet plan.
Risks of High-Protein, Low-Carb Diet
Following can be some of the risk factors of following a high-protein low-carb diet plan. If you’ve any health issues that make you prone to these problems, it is best to avoid the diet plan.
#1. High Cholesterol
Certain high-protein foods like dairy products, meat with fats, and other high-fat foods aren’t that good. They can spike cholesterol levels elevating the risk of cardiac diseases.
However, the concern seems not completely legit as many scientific studies on how it can instead lessen bad cholesterol levels.
#2. Kidney Diseases
The diet plan for weight loss can put too much pressure on the kidneys. This occurs due to high protein consumption.
A patient with kidney disease should avoid the eating pattern in the first place. It can of course worsen the existing renal disease.
#3. Osteoporosis
A high protein diet can trigger excessive calcium loss through urine. Indeed, it can increase the risk of developing osteoporosis. If already facing a weak bone problem, skip the diet plan.
#4. Bad Breath
The human body requires carbs for different body processes.
In absence of the macronutrient, it transforms protein and fats into carbs. This leads to the secretion of a few vapors resulting in bad breath.
#5. Constipation
A high protein low carb diet seems good at the surface level.
However, if your diet plan doesn’t include sufficient fiber, it may strain the digestive system. It can even trigger constipation along with other issues.
#6. Lacks Energy
Fewer carbs have an impact on the body. Usually, it degrades the current stamina level making you feel weaker and exhausted. On top of that, dieting also leads to irritability.
Other Health Problems
Fewer carbohydrates in your body will result in less stamina and you’ll also feel tired and weak.
Too many proteins and fats can affect your liver, bones, heart, kidney, and also your brain. It can also increase the chance of cancer and diabetes.
The disadvantages of a high-protein diet are real. If you have these conditions, switching to the diet plan may do worse than good. So, avoid it in the first place.
Who Should NOT Do a High Protein Low Carb Diet? [Warnings]
High protein low carb diet plan recipes are healthy, but not for everyone. The diet plan for fat loss can trigger different body functions, which can worsen the health of a few.
If you belong to the mentioned categories, avoid following the eating pattern.
A high protein low carb diet isn’t for:
- Diabetics. Or people following prescriptions for diabetes.
- If you follow blood pressure medication.
- Pregnant or nursing.
The diet plan causes rapid weight loss which leads to a dramatic transformation in blood sugar levels. Indeed, it may require additional support. Without the proper knowledge, the diet plan can worsen the situation.
Precautions for High Protein Low Carb Diet
Precautions are better than cures.
This applies to the weight loss diet plan as well. On the surface level, it seems to offer huge advantages for slimming.
It does benefit fat loss goals, but this doesn’t undercount the downsides. In such a case, precaution can lower the negative impacts.
Here’s what to do:
- Count your calories using apps and tools
- Ensure the carbs intake sticks to the aimed figure
- For protein, rely on the healthy protein source
- For carbs, avoid meals containing unhealthy carbs
- Always prefer healthy options
- Drink lots of water
- Try having whole foods
- Prepare meals at home
The above precautions reduce the shortcoming of the diet plan for slimming. On top of that, it even enhances the efficacy of the best high protein and low carb diet.
Is a high protein low carb diet healthy? It surely is healthy, but it is a must to adhere to precautions to prevent side effects. Now, it is time for a sample high protein low carb diet plan.
A Sample High Protein Low Carb Diet Plan
To get most of the diet, following it properly is necessary. Knowing what is high in protein low in fat and carbs can help.
Based on the info, plan your breakfast, lunch, dinner, and snack. The key is to focus on the nutritional profile.
Let’s begin our suggestive diet plan…
Breakfast
- Veggies omelet or eggs scrambled, poached, or fried with veggies.
- Or 3 eggs, with 1 cup raw or 1/2 cup cooked veggies.
Lunch
- Chicken with green salad and strawberries with 1 tablespoon dressing of strawberry vinaigrette.
- Or 2 cups of assorted greens (or lettuce) with 6 ounces of grilled chicken with 2 tablespoons vinaigrette.
Snack
- 1/2 cup regular cottage cheese (or ricotta for more carbs).
- Or, a handful of nuts or olives (for the Paleo diet).
- 2 tablespoons flax seed meal.
- 1 medium wedge of cantaloupe.
Dinner
- 6 ounces of salmon, broiled, grilled, or baked.
- 2 cups of non-starchy, low-carb veggies, such as cauliflower, asparagus, spinach, or broccoli.
- Optional dessert (calories not counted).
The sample plan for a high protein low carb diet ranges from around 1200-1600 calories. It provides almost 119 g of proteins, 60.4g of fats, 43-59g of carbs, and 20g of fibers.
However, the nutritional figure of the 1200 calorie high protein low carb diet plan excludes dessert. Opt for a healthy option to reduce calorie intake.
Know whats high protein low carb food and meals are. Add these foods to your diet to add variety and nutrition. But when you’re doing this, it’s important to find out how it affects your body.
What Happens to Your Body When You Eat More Protein and Less Carbs?
Switching to a high protein and low carb diet from a normal eating pattern deviates the body’s function. The reduced carb consumption stimulates weight loss.
Meanwhile, the heightened protein intake condition existing lean muscle while ensuring muscle growth. Protein even suppresses appetite, increasing the duration of fullness.
Overall, the diet plan seems to aid your complete weight loss efforts.
Apart from these perks, it even regulates blood sugar levels, reduces the risk of cardiac health, and improves bone density. The eating pattern improvises a lot of body processes, which act for your benefit.
At the same time, it can leads to some functions actually not acting to your advantage.
For instance, excessive protein consumption can stress the kidneys. It can even cause constipation, bad breath, and more. The key is to focus on your nutritional count.
So, is a high protein low carb diet healthy? In the end, let’s conclude the answer with some facts and figures.
The Sum Up
A high protein low carb diet is at its peak in popularity. Still, is it worth it at all or there are downsides? There are two sides to the coin.
It aids weight loss efforts while stimulating fat burn and retaining lean muscle mass. On top of that, the diet plan is particularly beneficial for some specific health conditions.
At the same time, there are some shortcomings of a low carb high protein diet plan. It can’t be downplayed. Consider them and adhere to precautions to prevent the harsh effects.
Focus on the calorie count and nutritional value to make the most of it. Overall, the low carb, moderate fat, high protein diet is healthy as well as beneficial.