30 Satisfying High Protein, Low Carb Recipes #P90X – Marvelous Mommy (2025)

FAQs

What are the macros for a high protein low carb diet? ›

Generally speaking, most low carb high protein weight loss diets use a macronutrient ratio of 30% to 40% protein, 30% to 40% carbohydrates, and 30% to 40% fat. A healthy diet recommended by the USDA suggests that around 50% to 60% of your calories should come from carbohydrates.

The Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats. The Atkins Diet has several phases for weight loss and maintenance.

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.

On average, the men in the high protein, low carb group lost 15 pounds (6.75 kg) while those in the moderate carb group lost 10 pounds (4.32 kg) ( 9 ). Many other studies reveal that high protein, low carb diets are more effective for weight loss than those higher in carbs and protein ( 9 , 10 , 11 , 12 ).

“Protein takes more energy for you to digest than refined carbohydrates, and also gives your body a feeling of satiety,” says Dr. Hauser. Low-carb diets have been shown to help some people lose weight. But over the long term, too much protein and too few carbohydrates may not be the healthiest plan.

The carnivore diet has become popular in recent years. This diet allows practically zero carbs. You eat meat (mostly red, fatty sources), fish, eggs, butter, organ meats and a few other permissible products. By far, it's the most restrictive low — or no-carb — option.

#1: Eating too much protein.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.

A low protein-high carbohydrate diet is a setting to gain maximum health benefits from the carbs that are accessible to bacteria in the colon (e.g., resistant starch) but can also be a means to maximise the adverse effects of highly processed carbs.

A high-protein diet can help you lose weight. A number of studies show that diets higher in protein keep you fuller better than other types of diets. Other studies show that restricting carbs, as a result of a high-protein diet, causes more weight loss. But calories still count!

What are the top 10 protein foods? ›

Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.

But over the long term, too much protein and too few carbohydrates may not be the healthiest plan. This kind of eating pattern has been linked to an increased risk of developing osteoporosis. That's because digesting protein releases acids into the bloodstream.