Weight loss is the most common reason people switch to a low carb diet. However, there can sometimes be other benefits, such as improved blood sugar control, although these diets are still controversial and may also come with health risks (1).
If you’re new to the world of low carb diets, it can be overwhelming to know where to start. We designed this 7-day low carb meal plan high in protein for beginners.
Before starting this diet, it’s essential to consult with a healthcare professional to ensure it’s suitable for your individual needs and health goals.
Those with Diabetes, high blood pressure, or other health conditions should take extra caution and make necessary adjustments to this meal plan in consultation with their healthcare providers.
A high protein low carb diet is a type of diet that restricts carbohydrates while increasing protein intake. This diet focuses on protein-rich foods such as lean meats and poultry, eggs, seafood, tofu, and dairy products.
This diet aims to reduce carb consumption, which is broken down into glucose and is the body’s primary energy source. Limiting carb intake forces your body to use more fat as an energy source instead.
If you also reduce calorie intake, this should lead to burning stored fat and ultimately result in weight loss. However, your body can break down muscle for energy under these circumstances.
Other possible reasons for following a high protein low carb diet may include (2):
A high protein low-carb diet plan for weight loss is effective due to protein’s impact on satiety, muscle preservation, and the thermic effect of food. (3)
However, a calorie deficit remains essential for weight loss (4). Increasing protein intake and reducing carbohydrate intake without reducing overall calorie consumption may not lead to significant weight loss.
So, to lose weight on a high protein, low carb diet, monitor your calorie intake and ensure you’re consuming fewer calories than your body needs. You can achieve this by tracking food portions and making lower-calorie choices within the recommended meal plan.
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
That said, let’s understand how eating more protein and fewer carbs can help with weight loss:
One of the primary mechanisms at play in this diet is the reduction of calorie intake. For many people, restricting carbohydrate-rich foods leads to an overall decrease in calorie intake.
For example, removing the starch component from a meal and either replacing it with low-calorie, non-starchy foods or not replacing it at all is likely to reduce the meal’s calorie content.
Throughout the day, many people don’t necessarily make up the difference in energy by removing carbohydrate-rich foods from their diet, so they eat fewer calories overall.
Protein is a powerhouse in dieting, primarily due to its ability to increase satiety.
Consuming protein-rich foods helps individuals feel fuller for extended periods (5), naturally reducing overall calorie intake.
Furthermore, protein is crucial for muscle preservation. Maintaining muscle mass is essential during weight loss as it helps keep the metabolism active. Unlike fat, muscle tissue burns more calories at rest, aiding sustained weight management (6).
The thermic effect of food (TEF) refers to the energy expenditure your body requires to digest, absorb, and process nutrients. Protein has a higher TEF than carbohydrates and fats, meaning the body uses more energy to process protein. Although the difference may be minimal, it can contribute to weight loss over time as it slightly increases energy expenditure (7).
Read more: Low-Carb Diet Food List: Stay Healthy While Eating Fewer Carbs
A no carbs diet plan for 2 weeks or more consisting of only protein is a zero-carb or carnivore diet. This type of diet has gained popularity in recent years, with claims of weight loss, improved energy levels, and better overall health.
While it may seem like a good idea to cut out all carbs and focus solely on protein intake, there are some pros and cons. Here’s what you might experience:
When you eliminate carbohydrates from your diet, your body may enter ketosis. In ketosis, your body shifts from using glucose (sugar) as its primary energy source to burning fat for fuel (8).
This fat burn can lead to weight loss as the body breaks down stored fats into ketones, which your body uses for energy. However, burning stored fat also requires a calorie deficit, so you’ll still need to reduce your calorie intake. Additionally, the body can turn protein into glucose and use it for fuel, whether from your diet or your muscles. This diet should not be maintained long-term, as it can negatively affect your health. Talk to a healthcare provider before attempting such an extreme diet.
Carbohydrates aren’t the only nutrient in foods like fruits, vegetables, and whole grains. These foods also contain essential vitamins, minerals, and fiber vital for good health. By cutting them out of your diet completely, you may be at risk of nutrient deficiencies.
A diet lacking in carbohydrates often means a lack of dietary fiber, which is essential for healthy digestion (9). You may encounter digestive problems such as constipation or discomfort without sufficient fiber. Ensure you consume fibrous vegetables or ask your healthcare provider if supplements could help alleviate these issues.
A zero-carb diet eliminates many food options, leading to a lack of variety. The restriction can make it challenging to stick to this eating plan long-term, which is crucial for sustainable weight loss and overall health.
Incorporating a balance of all food groups, including carbohydrates, can help maintain a diverse and nutritious diet, which is the healthiest way to lose weight and improve wellbeing.
Carbohydrates are your body’s preferred and quickest source of energy (10). Without them, you might experience a decrease in energy levels, especially during high-intensity workouts or demanding physical activities.
Initially, you may feel sluggish or tired as your body adapts to using fat as its primary energy source. Over time, some people adjust, but others may continue to feel low on energy.
Here’s what you can consume to increase your protein intake while keeping carbs low:
There are various meals high in protein, but low in carbs such as:
Keep reading for more high protein low carb meal ideas!
Low-carb diet food list for inspiration:
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
Yes, you can overeat protein on a low-carb diet.
Excessive protein intake varies based on individual factors such as age, activity level, and overall health. Generally, consuming more than 2 grams of protein per kilogram of body weight daily is considered high.
For most people, a protein intake of 0.8 to 1.2 grams per kilogram of body weight is sufficient, with athletes and highly active individuals sometimes requiring up to 1.6 grams per kilogram (13).
Overemphasis on protein can lead to a lack of other essential nutrients, such as fiber, vitamins, and minerals typically found in carbohydrates. This imbalance can result in digestive issues, reduced energy levels, and a compromised nutritional profile (14).
While protein fills you up, consuming it in large amounts can still produce a caloric surplus. Protein-rich foods can be calorie-dense, and excess calories may lead to weight gain regardless of their source.
High protein levels can increase the workload of the kidneys, as they are responsible for filtering waste products from protein metabolism. In individuals with pre-existing kidney conditions, excessive protein can exacerbate kidney damage or lead to complications (15).
Check out these High Calorie Low Carb Foods to fuel your body with energy while maintaining a low-carb diet.
Read more: High Protein Vegetarian Meal Plan: Foods List and Sample Recipes
The 40 40 20 meal plan is a nutritional strategy where 40% of daily calories come from carbohydrates, 40% from protein, and 20% from fats. It aims to balance macronutrients to support energy levels and muscle maintenance. It is, however, higher than the recommended intake range for protein (10-35% of calories) and lower than the recommended range for carbohydrates (45-65% of calories). Foods with virtually zero carbs include most meats (such as beef, chicken, and pork), fish (like salmon and tuna), eggs, and certain oils (like olive and coconut oil). Some cheeses and plain coffee or tea without added sugar have negligible carb content. Read about these High Carb Foods To Avoid For Weight Loss to help you make smarter dietary choices and achieve your fitness goals more effectively. Yes, you can lose weight on 50 carbs a day by reducing your calorie intake and inducing a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This low-carb and low-calorie intake can lead to weight loss but ensure adequate protein and fat consumption to maintain nutritional balance. Yes, 100 carbs a day is considered low-carb. This intake level can help reduce blood sugar levels and promote fat burning, making it practical for weight loss and managing certain health conditions. However, individual needs may vary, so tailor carb intake to personal health goals. Always talk to your healthcare provider about how diet affects your health conditions or medications.Frequently Asked Questions
What is the 40 40 20 meal plan?
What foods have zero carbs?
Can you lose weight on 50 carbs a day?
Is 100 carbs a day low-carb?
A high protein low carb diet can be an effective weight loss strategy combined with a calorie deficit. It offers numerous benefits such as increased satiety, muscle preservation, and the thermic effect of food.
Ensure protein intake remains within appropriate levels and balance your meals with other nutrients. By making informed choices and seeking professional advice, you can reap the benefits of a high-protein, low-carb diet while promoting overall health and well-being.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.