Carb Diets

High Protein Low Carb Diet

high protein low carb dietWhile any diet that restricts calories will help you lose weight, there are some people who believe (and some scientific evidence too) that eating a diet low in carbs (a high protein low carb diet) helps you lose weight the fastest.

Low carb diets are also high protein diets, because cutting out the carbs means eating more things like meat, for example, which is high in protein as opposed to carbs.

There are low carb diets which greatly limit the amount of carbs you consume and those which offer less constriction. It depends on the specific diet itself.

Two popular diets that are considered “low carb” are the Atkins diet and the South Beach diet. Both have the goal of helping a person get rid of “carbohydrate cravings” for
foods like breads, rice, fruits or pasta and eating high protein and full fat foods.

You can read more about the South Beach Diet Menu here.

Benefits Of A High Protein Low Carb Diet

Following a low carbohydrate diet is good if you want to  control blood sugar, cholesterol, and blood pressure.

As mentioned earlier, low carb diets may help you lose weight quickly compared to other types of diets.

Another great thing about this kind of diet is that you can eat foods like steak, bacon and butter which you couldn’t on another kind of diet.

In all low carb diets there is a stabilization of blood glucose and your hunger is suppressed longer which means you have more control over your appetite.

According to some studies, eating a low carb diet for the short-term can help you get rid of unwanted pounds faster than say a low-fat diet can.

Dangers Of A Low Carb High Protein Diet

However, the down side is that since you are restricting carbs you can run into something called ketosis.

To give you a simple explanation, the carboydrates, fat and protein you eat give your body energy from glucose.The glucose we get from carbs works the best to supply us with energy. Better than fats or proteins.

When you don’t have a high enough supply of carbohydrates from the food you eat, your body will break down glucose from lean tissue in your body by breaking down protein from this tissue.
As well the fat you get from foods will not metabolize properly without enough carbs.

When there is not enough carbs, the fat changes into something called ketones which results in something called ketosis.  If you have certain types of medical problems ketosis can be dangerous.

However, it is the actual process of ketosis that helps you lose the weight quick because it breaks down excess stored body fat.

One other bad thing about low carb dieting is that, since low carb diets are high in protein they are usually high in animal protein and can increase the risk of heart disease for example.

If you plan on trying a high protein low carb diet for weight loss and you have a medical condition, make sure you check with your doctor before starting on this type of diet.

The Bottom Line

If you want to lose weight fast then you can try a high protein low carb diet such as the Atkins diet or South Beach Diet.

Our best advice is to do so for the short-term rather than the long-term. You might want to follow these diets long enough to lose the weight but then go on a diet that is more well-rounded so you get a balance of carbs, protein and fats. At minimum you should get
130 grams of carbohydrates everyday on a healthier type of diet.

 Sample 1 Day High Protein Low Carb Diet


  • egg cheese omelette (1 or two eggs and an ounce or two of cheese to taste)
  • 3 slices of bacon
  • 1 thin slice of bread with butter
  • 2 slices fresh cantaloupe or other melon


  • 3-5 almonds


  • 4 cups of Salad greens like spinach, kale, romaine lettuce, swiss chard etc.
  • 2 Tablespoons sunflower seeds,
  • a few slices of avocado cut in chunks
  • any protein meat like sliced chicken, turkey, beef, or even tofu if you don’t want meat. Fish is fine too.
  • 2 tbsps. no-sugar dressing


  • 1 english muffin with a slice of ham and slice of swiss or mozzarella cheese, mustard, and dill pickle.


  • 1 cheeseburger or 1 steak
  • with veggie sticks and dip or baked or steamed vegetables


  • 1 cup cottage cheese or yogurt (full fat kind)


This high protein low carb diet will give you about 1500 – 1800 calories depending on your serving sizes.

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