High-Protein, Low-Carb Diets Explained
Medically Reviewed by Christine Mikstas, RD, LD on June 06, 2023. Written by WebMD Editorial Contributors on June 06, 2023
Understanding High-Protein, Low-Carb Diets
High-protein, low-carbohydrate diets like The Atkins Diet recommend getting 30% to 50% of total calories from protein. This contrasts with mainstream health organizations' recommendations:
- American Heart Association suggests 10%-35% calories from protein (about 46g for women, 56g for men)
- These diets position themselves as effective weight loss plans but differ significantly from conventional nutritional guidelines
How Low-Carb Diets Work
Carbohydrates are normally the body's main energy source. In low-carb diets:
1. Without sufficient carbs, the body breaks down fat into ketones
2. Ketones become the primary fuel source (state called ketosis)
3. As fat stores become energy, weight loss may occur
This metabolic shift is the foundation of many low-carb diet plans
Potential Health Risks
Experts have identified several concerns with high-protein, low-carb approaches:
• Heart health: Fatty protein sources may raise cholesterol (though some studies show improved LDL levels)
• Kidney strain: Excess protein stresses kidneys, especially problematic for those with existing kidney issues
• Bone health: Increased calcium excretion may raise osteoporosis and kidney stone risk
• Nutrient deficiencies: Potential shortfall in fiber and certain vitamins from reduced fruit/vegetable intake
Is This Diet Right For You?
Before starting a high-protein, low-carb diet:
- Consult your doctor or nutritionist, especially if you have kidney issues or other health conditions
- Ensure your plan includes adequate vegetables and lean protein sources
- Consider long-term sustainability rather than temporary dieting
- Monitor cholesterol and kidney function if maintaining the diet long-term
Sustainable weight management typically requires permanent lifestyle changes rather than short-term dietary restrictions
Alternative Approaches
For those seeking middle-ground options:
• Focus on quality carbs (whole grains, vegetables) rather than eliminating carbs completely
• Choose lean proteins (poultry, fish, legumes) over fatty meats
• Maintain balanced macronutrient ratios rather than extreme restrictions
• Combine dietary changes with regular physical activity
This balanced approach may offer weight management benefits without extreme dietary limitations