High protein, low carb diets have become increasingly popular as a means of encouraging weight loss while maintaining or increasing muscle mass.
These types of diets have other health benefits too.
Carbohydrates are the main source of energy production in the body. Without enough carbs for energy, the body starts breaking down fat into ketone bodies.
These ketone bodies then become the primary source of fuel for the body. When ketone bodies become the primary source of fuel, this puts the body in a state called ketosis.
When body fat stores become a primary energy source, it may lead to weight loss.
Weight loss is one of the most important health benefits of a low-carb, high-protein diet.
Protein is the most filling macronutrient, and it helps decrease hunger and food intake, two effects that promote weight loss.
Foods high in protein boost levels of fullness hormones while lowering levels of hunger hormones like ghrelin.
Additionally, high protein, very low carb eating patterns have been shown to enhance the secretion of glucagon, a hormone produced by the pancreas that’s known to enhance fullness.
High protein diets also help enhance the burning of calories during digestion.
These diets also lead to higher ketone body production, leading to ketosis.
Many other studies reveal that high protein, low carb diets are more effective for weight loss than those higher in carbs and protein, although total calorie intake and calorie burning are the most important factors for weight loss.
Other potential health benefits of a low-carb, high-protein diet include the following.
Reduced risk of cardiovascular disease.
Reduced plasma triglyceride levels.
Improved insulin sensitivity and reduced risk of type 2 diabetes.
And improved bone health.
And it is important to note that these benefits of a low-carb, high-protein diet are short-term and can be controversial in the long-term.
Although beneficial in losing weight, high-protein diets have some potential downsides as well.
Some studies associate high protein diets with an increased risk of heart disease and heart failure.
Research has also linked high protein diets — primarily those with lots of animal protein — to an increased risk of certain cancers, including colorectal cancer, as well as negative effects on bone, liver, and kidney health.
And most importantly, high-protein diets are widely considered safe for those with normal kidney function, though those with kidney disease should avoid this eating pattern.
Foods you can eat on a high-protein, low-carb diet include the following.
Eggs.
Fish and shellfish.
Meats and poultry.
High protein vegetarian foods such as tofu, edamame, and other soy foods.
Dairy products such as Greek yogurt and cottage cheese.
Non-starchy vegetables like broccoli, cauliflower, greens, peppers, asparagus, and mushrooms.
Nuts and seeds such as almonds, pumpkin seeds, sunflower seeds, peanut butter, chia seeds, and hemp seeds.
Condiments like fresh herbs, pepper, and spices.
And some beverages, including water, sparkling water, unsweetened herbal tea, unsweetened coffee, etc.
Foods you should avoid include the following.
Grains and starches including breads, rice, pasta, baked goods, cereals, etc.
Sweeteners such as sugar, agave, maple syrup, honey, coconut sugar, etc.
Sugary drinks like juices, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
And Processed, high carb foods such as French fries, fried chicken, pizza, chips, etc.

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