High-Protein, Low-Carb Diets Explained: Benefits & How They Work
A high-protein, low-carb diet may offer several cognitive and physical advantages, but some research suggests that it may also have drawbacks. The ideal diet consists of lean proteins, complex carbohydrates, and healthy fats. Currently, diets high in protein and low in carbohydrates have gained popularity as a way to promote weight loss while preserving or gaining muscle mass.
This article will discuss the advantages and disadvantages of low-carb, high-protein diets, along with the best meals to ensure success.
What is a high-protein, low-carb diet?
A diet consists of three macronutrients: carbohydrates, fats, and protein. There are two main types of diets: high-fat/low-carb and low-fat/high-carb. Most refined carbohydrates, such as bread and pasta, as well as starchy foods, such as rice and potatoes, are typically avoided on a low-carb diet. In this diet, veggies and a few fruits provide the majority of the carbohydrates.
Low-carb diets limit daily caloric intake to less than 26% of total calories. If you consume 2,000 calories per day, you will be ingesting less than 130 grams (g) of carbohydrates. This figure drops to less than 10% on very low-carb diets.
The Recommended Daily Allowance (RDA) of 0.8 g per kilogram of body weight (g/kg/bw) or 0.36 g per pound of body weight (g/lb/bw) is frequently exceeded by high-protein diets.
This diet is frequently linked to consuming a lot of protein. Fat is typically included in diets that are high in protein. The maintenance of our lean muscle mass, metabolic rate, and some hormones is entirely dependent on protein.
The keto (ketogenic) diet is one of several high-protein, low-carb diets that only permit 30g of carbohydrates per day. There are more adaptable choices that vary from 50g to 150g of carbohydrates per day.
How do these diets work?
The body uses carbohydrates as its primary energy source. The body converts fat into ketones when it doesn't have enough carbohydrates for energy. The body then uses the ketones as its main fuel source. Your body enters a state known as ketosis when ketones take over as its main fuel source.
You may feel fuller after following a ketogenic diet, which may encourage you to eat less.
Types of high-protein, low-carb diets:
Several well-known commercial diets are thought to be low in carbohydrates and rich in protein, but they don't fall into either category.
Interestingly, a lot of people believe that the Zone Diet and Sugar Busters Diet are low in carbohydrates and rich in protein. However, since carbohydrates usually account for 40% of calories, these diets are moderate in carbohydrate content.
Diets like the Atkins and ketogenic diets could be categorized as high-protein diets, since they probably contain more protein than the RDA.
Benefits of a high-protein, low-carb diet:
These high-protein, low-carb diets have various physical and cognitive health benefits:
1. Feeling of fullness
You must develop a calorie deficit to lose weight. Protein can aid with hunger, which is one of the problems associated with a calorie deficit.
As high-protein foods take longer to break down and digest, they help us feel fuller for longer. As a result, they are linked to higher feelings of satiety. Although sources of carbohydrates that are high in fibre will also induce satiety, protein tends to elicit a greater satiety response than carbohydrates.
2. Retention of lean muscular mass
You run the risk of losing muscle mass when following a diet. This is due to a decrease in food-based fuel and an increase in the rate at which muscle protein is broken down.
A diet rich in protein reduces the likelihood that the muscles will break down and be used as fuel. Maintaining lean muscle mass helps the body lose weight because it keeps the metabolic rate from dropping too much.
3. Food's thermogenic effect
Protein requires a lot of energy to digest and break down since it has a higher thermic effect than other macronutrients. Protein requires as much as 30% of the food's calories to digest, while carbohydrates and fats require only 10%.
Fewer calories can be stored as body fat when a diet has a higher thermic effect. This may indirectly encourage weight loss by increasing the calorie deficit.
4. Fewer options
If you're aiming to lose weight, limiting your diet's options can simplify things and make it easier to reach a calorie deficit. Less choice frequently results in less overindulgence.
5. Increased use of fat
Your body will store less glycogen if you cut back on your carbohydrate consumption. This is significant because research indicates that exercising while there is less glycogen available will increase the amount of fat consumed as fuel.
Exercise with low glycogen may aid in speeding up fat loss, but your overall energy balance over 24 hours (i.e., being in a negative energy balance) will have the most impact.
Side effects of a high-protein, low-carb diet:
A low-carb, high-protein diet doesn't have much negative impact on most people. Those who are pregnant, nursing, or have other medical issues are among the few exceptions. Always consult your doctor before making significant dietary changes.
Carbohydrates are crucial for recovery and performance for people who are very active or who have an exercise performance objective; therefore, this should be taken into account while trying to cut back on carbs. In this situation, it might be more advantageous to schedule your carbohydrate consumption around important training sessions.
The possible impact on digestion is another possible adverse effect of a low-carb diet. A healthy digestive tract depends on fibre and prebiotics, both of which are found in carbohydrates, particularly wholegrains. Constipation and bloating may arise from a diet deficient in these.
The diet is generally well tolerated by most people, and the most frequent adverse effect is weight loss, which may or may not be advantageous depending on your goals and present weight.
The best high-protein and low-carb foods:
Any diet will consist of three major food groups. Protein, fats, and carbohydrates (a "no-carb diet" is not synonymous with a low-carb diet).
Best protein sources:
When choosing the best protein, look for sources that are complete since they contain all of the essential amino acids. These are typically sources of dairy, seafood, and meat. Leucine, a branched-chain amino acid, has been demonstrated to enhance the anabolic potential or capacity to gain muscle of plant-based protein sources that include fewer essential amino acids.
The protein's rate of digestion is another aspect. While casein protein sources, which are found in milk and cottage cheese, digest more slowly and are generally healthier immediately before bed, whey protein sources digest quickly and are typically more useful after a workout.
- Eggs and egg whites
- Chicken breast
- Lean beef
- Game meat
- Turkey breast
- Oily fish
Fat:
Monounsaturated, polyunsaturated, and omega-3-rich fats are the healthiest types of fat. Numerous health benefits, such as enhanced immunity and heart health, have been connected to omega-3 fats.
Carbohydrate:
Make an effort to select sources of carbohydrates that are high in fibre and vitamins, and minerals. This will help you feel fuller for longer and promote satiety. You may eat more of them and yet maintain a negative energy balance because they are low in calories.
Tips on starting a high-protein, low-carb diet:
- Stock up on foods like fish, lean meat, red meat, eggs, cheese, broccoli, kale, spinach, and other low-carb, high-protein foods in your home.
- Many popular snack foods are poor in protein, so choose low-carb, high-protein options like Greek yogurt, string cheese, and hard-boiled eggs.
- Drink lots of water because many fruits include water; cutting fruit out of your diet can result in a decrease in your water intake.
- Examine menus and look into takeout possibilities before dining out.
Conclusion:
Strong scientific evidence supports the claims that high-protein, low-carb diets help regulate hunger, boost energy expenditure, maintain muscle mass, and enhance a number of metabolic health indicators. They are not a one-size-fits-all answer, even if they can be a useful tool for improving body composition and losing weight. Choosing a sustainable strategy, giving nutrient-rich foods priority, and taking individual health demands into account are all necessary for long-term success.