A high protein, low carb diet may have several physical and cognitive benefits, but some studies suggest there may be risks. A balanced diet of complex carbs, lean proteins, and healthy fats is optimal.

High protein, low carb diets have become increasingly popular as a means of encouraging weight loss while maintaining or increasing muscle mass.

Keep reading to learn more about how this diet works and its possible health benefits and drawbacks.

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What is the high protein, low carb diet?

The high protein, low carb diet swaps much of your daily carb intake for protein.

There’s no set macronutrient ratio, but people base this eating pattern largely on the allotments of the two diets that inspired it.

Low carb diets restrict carb intake to less than 26% of total daily calories. If you follow a 2,000-calorie diet, this means consuming fewer than 130 grams (g) of carbs. Very low carb diets reduce this number to under 10%.

High protein diets often provide more protein than 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).

For instance, some high protein diets boast up to 2 g/kg/bw (0.9/lb/bw), which is the equivalent of 136 g of protein daily for a 150-lb (68-kg) person. However, there isn’t a standardized definition of “high protein.”

High protein, low carb diets may also be higher in fat to compensate for the carb deficit. For instance, a 2,000-calorie version may contain:

• Protein: 34% (170 g)
• Carbs: 26% (130 g)
• Fat: 40% (89 g)

It’s important to note these ranges may differ based on individual factors like level of physical activity and overall health. A healthcare professional or registered dietitian could help you determine your ideal macronutrient targets.

Types of high protein, low carb diets

Some popular commercial diets are commonly considered high in protein and low in carbs, but they don’t truly fit into both categories.

Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein and low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.

Low carb, high fat diets like the Atkins and ketogenic diets may be considered high protein diets because they most likely provide more protein than the RDA.

For instance, the ketogenic diet provides 30% to 35% of calories from protein, or around 1 g/lb/bw (2.2/kg/bw).

A 2014 review estimated the average protein intake in the Atkins diet is around 2.3 g/kg/bw (1.1 g/lb/bw).

One way to eat a high protein, low carb diet is by counting calories and staying within your target macronutrient ratio. This may be difficult, so consider replacing high carb foods with high protein sources to adjust your ratio.

Health benefits of high protein, low carb diets

High protein, low carb diets may provide numerous physical and cognitive health benefits.

Weight loss

Research suggests that higher protein consumption may play several key roles in promoting weight loss, such as:

• increasing feelings of fullness
• reducing hunger and cravings
• lowering levels of hunger hormones, such as ghrelin
• increasing levels of fullness hormones, such as glucagon, cholecystokinin, and peptide YY
• boosting basal metabolic rate
• increasing the thermic effect of food (calories burned during digestion)

Learn more about the benefits of a high protein diet for weight loss.

Body composition

Eating a high protein, low carb diet may also help improve body composition.

When you lose weight, you can expect to experience decreases in lean muscle mass.

However, research shows that increasing protein intake while cutting 500 to 750 calories daily can maintain muscle mass while promoting fat loss. High protein diets may help increase muscle mass when combined with resistance training.

However, this effect is lost during more severe calorie restrictions, such as during unplanned, very low calorie diets.

Other potential health benefits

High protein, low carb diets may also have several other health benefits, including:

• regulating blood sugar, which is especially important if you have diabetes
• reducing bone loss and fracture risk in older adults
• reducing the risk of cognitive decline

A small study also suggests that a high protein, low carb diet may help improve cardiometabolic factors, such as lowering blood pressure, cholesterol, and triglyceride levels.

However, research on the benefits of this diet for heart health is mixed.

A 2023 review found that high protein, low carb diets had no significant effects on metabolic factors or the risk of stroke and heart attack.

If you have high blood pressure or a condition that may increase your risk of developing heart-related complications, consider speaking with a healthcare professional. They could help develop an exercise and dietary plan for you.

Potential downsides

Some research associates high protein, low carb diets with an increased risk of heart disease and heart failure.

For instance, a 2018 study involving 2,441 men ages 42 to 60 years found that participants with the highest total protein intake had a 33% increased risk of heart failure than those with the lowest intake.

Participants who ate the most animal protein also had a 43% greater risk of developing heart failure than those who ate the least animal protein.

However, participants with the overall highest protein intake were more likely to have overweight or diabetes, both of which are risk factors for heart failure.

Experts widely consider high protein diets to be safe for people with normal kidney function, though those with kidney disease may need to avoid this eating pattern.

Very low carb diets are also tied to negative effects, including a potentially increased risk of death from all causes. It’s important to note, however, that this mostly depends on the quality of the carbs being eaten.

More high quality, long-term research on the downsides of both low carb and high protein diets is needed.

Is all that protein necessary?

Your daily protein needs will depend on many factors, such as your sex assigned at birth, age, activity levels, and body composition goals, among others.

A high protein diet of up to 2 g/kg/bw (0.9/lb/bw) may be beneficial if you’re very physically active or looking to lose weight while maintaining muscle mass.

However, most people who have a moderately active lifestyle don’t need to consume this much protein. For most physically active people, a daily protein intake of 1.2 to 2 g/kg/bw (0.54 to 0.9 g/lb/bw) is likely optimal.

Moreover, high protein, low carb diets aren’t necessary to promote overall health.

There are several things that are more important to your well-being than your macronutrient ratios, such as:

• eating a balanced, nutrient-rich diet
• staying within your calorie needs
• exercising regularly
• reducing your intake of processed foods and added sugar

Learn more about how much protein you should eat per day.

Foods to limit

When following a high protein, low carb diet, it’s important to reduce your intake of carb-rich foods. Consider limiting the following:

• Grains and starches: breads, rice, pasta, baked goods, cereals, etc
• Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc
• Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcohol beverages, beer, etc
• Processed, high carb foods: french fries, fried chicken, pizza, chips, etc

It’s important to remember that you could include complex carbs like whole grains, fruits, and vegetables in moderation.

Your total carb intake will depend on your desired macronutrient ranges.

Foods to eat

Eating mostly whole, nutrient-rich foods is best on a high protein, low carb diet — as with any balanced diet. You’ll generally want to increase your protein intake.

Foods you may choose to eat on this diet include:

• Animal protein: eggs, chicken, bison, turkey, beef, lamb, pork
• Plant-based protein: tofu, edamame, and other soy foods
• Fish and shellfish: cod, flounder, clams, shrimp, etc
• Dairy: Greek yogurt, cow’s milk, and cottage cheese
• Non-starchy vegetables: broccoli, cauliflower, greens, peppers, asparagus, mushrooms, etc
• Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, peanut butter, chia seeds, and hemp seeds
• Condiments: fresh herbs, pepper, spices, etc
• Beverages: water, sparkling water, unsweetened herbal tea, unsweetened coffee, etc

Fruits, vegetables, legumes, and high protein grains can also be enjoyed in moderation, depending on macronutrient goals.

Your daily fat intake will also depend on your dietary targets. Healthy, high fat foods may include eggs, avocado, nut butters, fatty fish, and olive oil, among others.

A sample 3-day meal plan

The following 3-day meal plan contains meals and snacks high in protein and low in carbs.

Day 1

• Breakfast: an omelet (two whole eggs and one egg white) filled with diced avocado, red pepper, spinach, and mushrooms
• Lunch: a turkey burger and a green salad topped with tomatoes, cucumber, red pepper, and lentils
• Dinner: baked cod served with carrot and zucchini fries plus a salad
• Snacks: mixed nuts, cucumber, and broccoli with garlic hummus

Day 2

• Breakfast: cottage cheese topped with almond butter, crushed almonds, chia seeds, and blackberries
• Lunch: a grilled shrimp and a non-starchy veggie bake
• Dinner: chicken chili topped with a dollop of Greek yogurt plus a green salad
• Snacks: cherry tomato and mozzarella skewers, a protein shake made with berries and cocoa powder

Day 3

• Breakfast: sun-dried tomato and Parmesan frittata
• Lunch: broth-based vegetable soup served with a bunless black bean and tofu burger atop a mixed green salad
• Dinner: peppers stuffed with minced turkey
• Snacks: peanut butter and celery sticks, chia pudding with berries

Remember, meal choices vary depending on what type of high protein, low carb diet you’re following.

Frequently asked questions

Can I lose weight on a high protein, low carb diet?

The most important factor in weight loss is maintaining a calorie deficit, which is when you burn more calories than you consume. A high protein, low carb diet may help you lose weight if you maintain a calorie deficit. However, you can also gain weight on this diet if you consume more calories than you burn.

How to eat high protein low carb on a budget?

Some of the cheaper high protein, low carb foods available include eggs, canned foods like fish, beans, and lentils, cottage cheese, Greek yogurt, tofu, and ground meats like chicken, beef, and pork. Consider opting for “own brand” products instead of brand names, as these are usually more affordable.

What happens if you only eat protein and no carbs?

Consuming 0 g of carbs is an extreme diet that would require exclusively eating meat and pure fat, like oils. Research on how these diets impact health is limited, but generally, diets high in animal-based foods have been linked with a higher risk of cardiovascular disease.

The bottom line

The high protein, low carb diet has no set definition but may be best for people who want to promote weight loss while preserving or increasing muscle mass.

Although this eating pattern may have other benefits, some research links it to downsides. People with impaired kidney function may need to avoid this diet.

If you’re looking to optimize your overall health, focus on eating whole, nutrient-dense foods, limiting your intake of added sugar and processed foods, getting plenty of exercise, and decreasing your stress levels.