By Christina Manian, RDN
At A Glance
- A high-protein, low-carb diet helps you feel full and supports steady energy.
- This diet works best for strength athletes or people who need to manage their blood sugar.
- Whole, nutrient-dense proteins and fiber-rich carbohydrates help you stay energised and support gut health.
A high-protein, low-carb diet can help with muscle growth and blood sugar control. However, it may also lead to fatigue and digestive discomfort if you cut out carbohydrates too drastically.
1. You May Feel Fuller, Longer
Protein is more filling than carbohydrates. “When you compare calorie for calorie, protein makes you feel fuller than the other macronutrients (carbohydrates and fat),” Kerry Hackworth, RD, LDN, told Health.
This can help decrease sugar cravings. It may support weight loss by helping you eat fewer calories.
2. Your Energy Levels Will Fluctuate
Carbohydrates are your body’s preferred energy source, especially for your brain and workouts. They are easily converted into sugar (glucose) for a quick boost.
Protein can also be converted to glucose for energy. However, this process is slower and less efficient.
“When eating fewer carbs [and more protein], you might feel fine during steady activities, but higher intensity exercise or fast thinking can feel tougher,” Dawn Jackson Blatner, RDN, CSSD, told Health. “Your body can adapt over time, but it’s not the right fit for everyone.”
More protein can give you more steady energy and fewer ‘hangry’ crashes. However, too few carbohydrates can make you feel tired and foggy, and irritable—especially during mentally or physically demanding tasks.
3. Your Digestion Could Suffer
Fiber is key for your digestive health and keeping you regular—and it’s only found in carb-rich foods like fruits, vegetables, legumes, and whole grains. Protein also takes longer to digest in the stomach.
You could have constipation and bloating if you eat more protein but do not get enough digestion-promoting carbohydrates.12 Not eating enough high-fiber carbohydrates could also negatively impact gut health and disease prevention.
4. You May See More Results in the Gym
Protein is “primarily meant for muscle building and tissue repair,” said Blatner.
When you pair that with exercise—specifically resistance or strength training—you could reap muscle maintenance and growth benefits, along with some fat loss.45
5. Your Blood Sugar Regulation Could Improve
Depending on the amount of carbohydrates you ingest, it could lead to blood sugar spikes. A high protein, low-carb diet could help lessen the amount and severity of these spikes.
A high-protein diet is also more effective at improving improving insulin resistance. This is key for managing or preventing type 2 diabetes and other metabolic diseases.
6. You Could Risk Kidney Damage
A diet higher in protein may put extra strain on your kidneys. Any excess protein you consume is filtered out through your kidneys. This could lead to kidney damage, especially for people with existing kidney issues.7
Who Should (and Shouldn’t) Follow This Diet?
There are certain groups of people who could benefit from a high protein, low-carb diet, including:
- Older adults (to prevent age-related muscle loss)
- People with type 2 diabetes or metabolic issues
- Individuals who want to lose weight
- Athletes focused on strength training or muscle gain
Some groups that need to be cautious before prioritizing protein over carbohydrates include:
- People with kidney disease
- Anyone with digestive diseases who needs a high-fiber diet
- Endurance athletes who rely on carbohydrates for energy8
- Those prone to disordered eating
How To Follow a High-Protein, Low-Carb Diet
The goal of a higher protein diet is not to cut out carbohydrates completely, but to prioritize quality in both choices.
“Protein is powerful, but carbs aren’t the enemy,” said Blatner.
To start prioritizing protein in your diet in a healthy way, try to:
- Keep fiber-rich carbohydrates in your diet: Think: whole grains, fruits, legumes, veggies, etc.
- Focus on whole food proteins: Lean meats, eggs, fish, and dairy are better choices than ultra-processed options like protein chips and cookies.
- Watch for changes in energy levels: It may be time to add some more fiber and carbohydrates back into the mix if you feel fatigued, moody, or constipated.
- Remember fats matter: Avocados, nuts, seeds, and oils are needed for a well-rounded diet that can also lower inflammation. (health.com)
————————
Fact checked by
