How to Make High-Protein, (Moderate) Low-Carb Diets Healthier

Focusing on high protein and low carbohydrate (carb) intake has become popular for those looking to manage their weight or gain muscle mass.

High-protein, low-carb diets may have some health benefits in the short term. However, restricting carbohydrates too much can make it difficult to get enough of certain nutrients, such as fiber.

A better approach is to adhere to a more moderate carbohydrate intake rather than a very low carbohydrate intake.

Even so, such diets may not be best for everyone. What's most important is emphasizing a well-balanced diet of high-quality, nutrient-rich foods.

This article will provide an overview of a high-protein, low-carb diet, its advantages and disadvantages, how to ensure you're meeting your intake requirements, and what foods to eat or limit.

What Is a High-Protein, Low-Carb Diet?

The high-protein, low-carb diet is not well defined. Commercially promoted diets (e.g., Zone, Atkins, South Beach, Sugar Busters, keto) all have various macronutrient distribution ranges.

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).

However, the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) dietary guidelines recommend at least 130 g of carbs daily, which would provide 26% of your calories as carbs 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.

In research, most studies have defined low-carb diets as less than 30% calories from carbs or, if using grams, less than 100 g carbs daily (under the minimum recommended).

Moreover, there is widespread debate over the ideal proportions of these macronutrients.

A reasonable macronutrient breakdown for a high-protein, low-carb (or moderate-carb) diet would be:

• 35% calories from carbs
• 30% calories from fat
• 35% calories from protein

This allows enough carbs to meet fiber and B vitamin requirements and enough protein to maintain or build muscle mass while losing fat. It also limits fat and saturated fat intake to support heart health.

The diet may require some calorie counting and monitoring of protein intake, which may make following it more labor-intensive for some.

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. When making dietary changes, the best eating patterns are the ones you can maintain for the long run. 

— ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD

Dietary Requirements for Protein and Carbohydrates

Both protein and carbohydrates are necessary in any diet. Protein provides 4 calories per gram, and the body needs it for tissue and muscle building, enzyme activity, and hormone production.

Carbs also provide 4 calories per gram. Carbs are the main source of energy for the body.

No matter what, it's important to ensure your body is getting enough of the protein and carbohydrates it needs to function properly.

Protein

Protein needs vary based on sex, age, body weight, and activity levels.

The Recommended Dietary Allowance (RDA) for protein is set at 0.8 g protein/kilogram (kg) body weight. The RDA is set as the minimum to prevent a protein deficiency.

The Dietary Guidelines for Americans recommend that adults get 10% to 35% of total calories from protein or a minimum of 46 to 56 g daily.

High-protein diets generally recommend that 30% to 50% of calories come from protein. For a 2,000-calorie diet, that would be 150 to 250 g of protein daily, or three to five times the minimum amount recommended in the Dietary Guidelines.

Carbs

The Dietary Guidelines for Americans recommends a minimum of 130 grams of carbs daily, including 28 to 34 g of fiber for most people.

For a 2,000-calorie diet, the 130 g carb minimum would make up 26% of the total calories, and some low-carb diets restrict to 26% carbs for this reason. Other low-carb diets may restrict to 30% to 45% of calories from carbs. This is considered a more moderate carb restriction.

Advantages of High-Protein, Low-Carb Diets

The advantages of a high-protein, low-carb diet may depend on individual health goals. However, it's important to know that what matters is the types of foods you consume.

A high-protein, low-carb diet will not be beneficial if it includes mostly poor-quality foods.

Benefits of this type of diet that involve nutrients that are good for you can include:

• Weight loss or body composition changes
• Blood sugar control
  
• Lower cholesterol

Weight Loss or Body Composition Changes

High-protein, low-carb diets may help with weight loss. This is largely thought to be 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.

However, some studies have suggested that there is not much of a difference between the effects of low- or high-carbohydrate diets on weight loss. In other words, any diet that requires careful selection of high-quality foods and appropriate portion sizes can result in these changes on the scale.

Improve Blood Sugar Control

People with diabetes must learn to control blood sugar levels through diet and/or medications.

Low-carb eating patterns reduce hemoglobin A1C levels and the need for blood sugar-lowering medications. Hemoglobin A1C levels are a measure of blood sugar control over the previous three-month period.

People with diabetes should work with their healthcare providers, an RDN, or a Certified Diabetes Educator (CDE) when making diet modifications. Changing their diet may mean changes to medications, and unmonitored carb restriction could lead to hypoglycemia (low blood sugar levels).

Uncontrolled blood sugar levels can increase the risk of complications, such as kidney disease. The kidneys process excess protein in the body, so high amounts can add further stress. Your healthcare provider can check your kidney function and inform you if high protein intake is advisable.

Reduce Cholesterol Levels

A high-protein, low-carb diet may help reduce markers of heart disease risk like cholesterol levels, but this remains controversial:

• Some data show that 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.
• A separate review of cohort studies 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.

Disadvantages of High-Protein, Low-Carb Diets

The disadvantages of the diet mostly relate to nutrient intake, as well as heart and kidney health, and include the following:

• Difficulty meeting fiber requirements. The Dietary Guidelines for Americans recommend consuming 22 to 28 g of fiber daily for females and 28 to 34 g for males.
• Difficulty getting enough B vitamins, which are mostly available in carbohydrates. A good example of an essential B vitamin obtained through carbohydrates is folate. Folate is especially necessary in higher amounts during pregnancy to prevent neural tube defects.
• 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.
• Consuming excess protein may stress your kidneys, especially in people with kidney problems.
• A high-protein diet can cause the body to lose more calcium than normal. Theoretically, this could lead to osteoporosis, but the available research suggests that protein intake above the RDA in older adults improves bone mineral density and reduces the risk of hip fractures.
• Higher protein intake may also lead to kidney stones, but research hasn't been able to confirm this. One study concluded that high-protein diets that include adequate intake of fruits and vegetables may inhibit the development of kidney stones.
• Some studies suggest that low-carb diets are associated with an increase in all-cause mortality, but these are based on limited observational studies.

Foods to Eat

Studies have found that high-quality, healthy food choices have more of an 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

The American Heart Association recommends 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
  

Summary

There is not enough evidence to suggest that a high-protein, low-carb diet is superior.

According to the Dietary Guidelines Committee, there is limited evidence that macronutrient distribution outside the acceptable ranges they recommend affects heart disease risk.

Yet, a high-protein, low-carb diet, as discussed here, may be beneficial for weight loss for some people. It may also help control blood sugar and reduce heart disease risk factors. However, it does have its downsides. People with diabetes or kidney problems should discuss this diet change with their healthcare providers before implementing it.

If a high-protein, low-carb diet doesn't seem right for you, try making simple changes to improve your overall health, such as:

• Consuming nutrient-dense foods
• Limiting processed foods
• Limiting sugar
• Exercising

Work with an RDN who can help determine your needs and goals. They can also help tailor your eating patterns to your preferences.