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In terms of appearance, almonds are light brown and oval-shaped, with a smooth outer shell. They have a rich, nutty flavor that lends itself well to a wide range of recipes, adding an extra crunch to salads or bringing a tender texture to baked goods. They also make a healthy snack as is and can be enjoyed roasted, raw, or salted.
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So, is one healthier than the other? Sardines are higher in protein, calories, and fat per serving, and they contain more vitamin B12 as well as trace minerals like magnesium, zinc, iron, and phosphorous. Canned anchovies have five times more sodium than sardines, due to their unique processing. However, anchovies are a bit more nutrient-dense than sardines thanks to their small size.
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As with many things nutrition-related, sometimes it seems like the guidance around meal timing ping-pongs back and forth between contradictory recommendations. “Eat three square meals a day.” “No, eat six small meals per day.” “Wait several hours between meals.” “Go ahead and graze all day!” It’s enough to make you wonder whether there are any trustworthy parameters around meal timing at all.
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For inspiration, look to the list of healthy proteins, carbs, and fats shared above. You also can’t go wrong with a smoothie or smoothie bowl. They’re a fantastic way to get plenty of calories and nutrition.
In a high-powered blender, add liquid (e.g. water, milk, kefir, etc.) berries, banana, greens (e.g., kale, spinach), flaxseed, chia seeds, frozen cauliflower, a tablespoon of nut butter, a few scoops of grass-fed whey protein, and you’re good to go.
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Registered Dietitian
Registered Dietitian
Jillian Kubala, MS, RD is a Registered Dietitian based in Westhampton, NY. She holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science.
Image by Ina Peters / Stocksy
September 03, 2024
The dieting world seems to thrive on extremes. From keto to Atkins, popular diets rarely provide moderate amounts of macros. Take, for example, the high-protein, low-carb diet—a way of eating that restricts carbs while emphasizing protein-rich foods.
Although this eating pattern may provide a few health benefits, more restrictive versions can be hard to follow and may lead to unpleasant side effects.
Here’s what you need to know about the high-protein, low-carb diet, including health benefits, potential side effects, and how to follow this eating plan in a healthy, sustainable way.
A high-protein, low-carb (HPLC) diet is an eating pattern that emphasizes protein and restricts carbs. Unlike other diets, like the ketogenic diet, there’s no set definition of a high-protein, low-carb diet, so people following this way of eating may take in different macronutrient ratios.
In order to be considered a “low-carb” diet, a diet must contain less than 130 grams of carbs1 or less than 26% of total calories from carbs per day. To put this into perspective, 130 grams equates to a little more than 8.5 slices of bread.
High-protein diets provide more protein than the Recommended Dietary Allowance (RDA), which currently sits at 0.8 gram of protein2 per kg of body weight or 0.36 gram per pound. This equates to 54 grams of protein per day for a 150-pound person or 10% of total daily calories for a standard 2,000-calorie diet. Most high-protein diets provide between 1.8 and 3 grams3 of protein per kg or 0.8 to 1.36 grams per pound of body weight per day.
Let’s translate this to what goes on your plate: A person following a 2,000-calorie high-protein, low-carb diet may take in 40% of their calories from protein, 25% from carbs, and 35% from fats. This would equate to 200 grams of protein and 125 grams of carbs per day and around 1.4 grams of protein per pound for a 150-pound person.
However, the high-protein, low-carb eating pattern is flexible, meaning some people may eat more carbs and less protein, while others eat fewer carbs and more protein.
High-protein, low-carb diets are eating patterns that provide less than 130 grams of carbs and significantly more protein than the current RDA.
Before we dive into the potential benefits of high-protein, low-carb eating patterns, it’s important to note that some experts argue that diets that are considered “high” in protein should actually be considered standard protein diets.
“We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day5, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety,” Don Layman, Ph.D., a leading protein and amino acid requirements researcher, says on the mindbodygreen podcast.
Limiting or at least cutting back on carb intake allows more room for protein-rich foods and usually leads to a reduced intake of ultra-processed foods rich in refined carbs like snack foods and desserts.
The RDA for protein is the minimum you need to avoid nitrogen imbalance and other health issues. Most people—even those who aren’t following the HPLC diet—will want to consume more than that; at least 100 grams per day.
Here are the top evidence-backed benefits of high-protein, low-carb diets:
1.
Studies have linked both high-protein6 and low-carb diets7 to weight loss. Following a low-carb, high-protein diet may support fat loss by decreasing appetite and energy intake.
“Protein has that satiety factor. Research suggests8 higher protein diets increase satiety compared to lower protein diets, which may help you eat fewer calories,” dietitian Maggie Moon, M.S., R.D., tells mindbodygreen.
For example, a 2020 study9 published in Nutrients found that people with obesity who followed a low-carb, high-protein diet providing 30% carbohydrate, 30% protein, and 40% fat for four weeks lost 58% more weight than study participants who followed a higher-carb Mediterranean diet that provided 55% carbohydrate, 15% protein, and 30% fat.
2.
Diets low in carbs and higher in protein have been shown to reduce both short- and long-term markers of blood sugar control in people with11 and without12 Type 2 diabetes.
3.
Visceral fat is a type of deep belly fat that surrounds your internal organs. Having too much visceral fat significantly increases the risk of health conditions13 like Type 2 diabetes.
A 2021 study14 published in Nutrients found that adults who were overweight or had obesity and who followed a low-carb, higher-protein diet for 15 weeks lost 6.4% more visceral fat than those assigned to a low-fat, high-carb diet.
4.
Reducing overall carb consumption and increasing protein consumption could help reduce triglyceride levels16, as long as you’re consuming an appropriate amount of calories.
5.
Studies show that bumping up your protein intake when following a lower-calorie diet for weight loss can help prevent weight-loss-associated muscle loss.
Because there’s no set definition of a high-protein, low-carb diet, it’s flexible and can fit into a variety of eating styles. But here’s a bit more on how high-protein, low-carb diets compare to other popular eating patterns:
A high-protein, low-carb diet is flexible, so it differs from diets with set macronutrient ratios like the keto diet and the Atkins diet. It’s also lower in carbs than the Mediterranean diet. Intermittent fasting is a method that can be used with almost any eating pattern, including a high-protein, low-carb diet.
Even though high-protein, low-carb diets can include a variety of foods—depending on the strictness of the diet and the macro ratio you choose to follow—most people following this way of eating prioritize the following protein-rich and low-carb meals and snacks such as the following:
When you’re on a high-protein, low-carb diet, you’ll want to reduce your intake of high-carb foods. People following moderate versions of this diet can enjoy carb-rich foods more frequently, while people following stricter versions will want to significantly limit carbs.
Here’s a list of carb-rich foods that should be limited when following a high-protein, low-carb diet:
Your carb restriction will depend on your chosen macronutrient range. You can enjoy carb-rich foods like starchy vegetables, fruits, and beans in moderation as long as you’re not exceeding your carb limit for the day.
If you’re interested in trying out some high-protein, low-carb meals or want to get started on a high-protein, low-carb diet, check out this three-day meal plan that’s packed with nutrients like fiber, protein, and healthy fats throughout breakfast, lunch, and dinner.
Make it your own: When you’re following a high-protein, low-carb diet, one of the easiest—and most nutritious—ways to start your day is with eggs. “To boost protein content I’ll add a whisked egg into savory soups, or top just about anything with a sunny-side-up egg: salad, grain bowls, avocado toast, even pizza,” Moon says.
Make it your own: “According to a meta-analysis21, the healthiest protein foods for heart health are high-quality plant protein foods and seafood,” Moon tells mindbodygreen. To bump up your protein intake, try adding some of Moon’s favorite sources like tofu, arctic char, seabream, and Alaskan cod to dishes like protein bowls.
Make it your own: To add another source of plant-based protein to your salad, Moon recommends adding nuts. “I top my salads with nuts instead of croutons to increase the protein content of the meal,” she says. Not only will nuts add a satisfying source of protein, but they’ll also add some crunch.
If you’d like to transition to a high-protein, low-carb diet, it’s important to do it in a healthful way. It’s not necessary to severely limit your carb intake or go overboard on protein-rich foods.
Here are a few helpful tips for staying healthy on a high-protein, low-carb diet.
High-protein, low-carb diets can be tricky to follow for people on plant-based diets. This is because plant-based proteins, like legumes, usually contain a good amount of carbs.
“It’s challenging to meet protein needs on a vegan/vegetarian diet while also restricting carbs,” dietitian and sustainability advocate Abby Cannon, J.D., R.D., CDN, tells mindbodygreen.
“Beans, lentils, peas, and whole grains are high in carbohydrates and typically form a large part of a vegan/vegetarian diet. In order to meet protein needs without them, you have to eat more soy products and nuts and seeds,” she says.
Cannon says it’s easier for vegetarians to follow a high-protein, low-carb diet if it includes high-quality dairy, which provides a good amount of protein per serving. Eggs are another high-protein option for people who don’t eat meat.
High-protein, low-carb diets can cause some side effects. However, these side effects are usually related to more significant carb restriction.
For example, very low-carb diets like the keto diet can lead to symptoms22 like headaches, fatigue, constipation, and irritability. Cutting carbs too severely can also lead to low blood sugar. This is another reason why more moderate low-carb diets are better suited to most people.
In terms of protein, studies show that even extremely high-protein diets are generally safe and not associated with adverse side effects, even when followed for a long time period.
A 2016 study23 published in the Journal of Nutrition and Metabolism found that following a high-protein diet that provided between 2.51 and 3.32 grams per kg or 1.14 and 1.5 grams per pound per day for one year had no harmful effects on any measures of health in athletic men.
Another important thing to consider is protein sources. Diets high in certain types of animal proteins, like red and processed meats, have been associated with an increased risk24 of certain health conditions, like colon cancer.
“It all comes down to how animal-based proteins are raised and prepared. If you’re consuming protein from farms that use regenerative agriculture, those are the protein sources that are most sustainable,” Cannon tells mindbodygreen. Here’s a comprehensive primer on how to eat meat more sustainably.
Most of the side effects from a HPLC diet occur because of carb restriction. It’s important to pay attention to your body and eat more carbs if you experience symptoms like headaches, fatigue, constipation, and irritability. And when increasing your protein intake, you’ll want to pay attention to how your diet impacts the environment. Choose ethically and sustainably sourced proteins whenever possible.
As long as you’re in a calorie deficit, then yes. While some diets have been shown to be more effective compared to others for promoting fat loss, the most important factor in any weight loss diet is to take in fewer calories than you burn.
If you’re following a more moderate high-protein, low-carb diet, you shouldn’t experience significant side effects. Those who follow a very low-carb diet may experience symptoms like headache, fatigue, and constipation.
Yes, IF can be used with any diet you choose to follow. If you’re new to IF, consider starting with a shorter fasting window before moving on to longer fasts to see how your body reacts.
The high-protein, low-carb diet is a way of eating that emphasizes protein-rich foods and limits carbs. This diet is flexible and can be tailored to your macronutrient preferences.
It may be effective for weight loss, blood sugar regulation, and lowering triglycerides. Plus, it could help you maintain muscle mass during weight loss. However, like most diets, it does come with a few downsides, especially if you choose to significantly limit carbs or eat proteins that are taxing on the environment.
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The days of a classic peanut butter and jelly sandwich are over, thanks to the evolution of nut butters over the past few years. Not only are we leaning in to alternative nut butters (think walnut or cashew), but additional fillers, emulsifiers, sugars, and partially hydrogenated vegetable oils are becoming less and less popular as well.
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Psychiatrist and Nutritional Expert
Dr. Uma Naidoo is a Harvard-trained nutritional psychiatrist, nutritional biologist, professional chef, and author of the upcoming title, “Calm Your Mind With Food,” which is now available for preorder, as well as the international bestseller, “This Is Your Brain on Food (An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More).” She is currently the Founder and Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH), the first US clinic of its kind where she consults on nutritional interventions for the psychiatrically and medically ill.
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Cooking oils are a necessary kitchen staple. They’re essential for whipping up homemade dressings and sauces, sautéing or roasting veggies, pan-frying various proteins, baking better-for-you desserts, and more. But not all oils are created equal—and with so many options available, picking the “right” one can feel downright confusing.
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As far as foods that aren’t so great for your brain, ultra-processed foods (i.e. cookies, candy, fast food, etc.) earn the top slot. These foods tend to be nutrient-poor, calorically-dense, and high in sugar, salt, and/or fat. Red meats17, foods high in saturated fats18, sugar19, and sodium20 can also harm brain health, Maxwell says, due to their negative impact on the gut microbiome and heart functionality.
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Assistant Beauty & Health Editor
Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including health, wellness, sustainability, personal development, and more.
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If weight loss is your goal, squeezing extra protein into your diet might be beneficial. That’s because a higher protein diet can increase feelings of fullness, which can help prevent overeating, according to Rachel Adamkowski, MPH, RD, a sports dietitian and Assistant Director of Football Nutrition for the University of Florida.
Research also suggests that protein could alter levels of certain hormones in the body that control hunger and appetite, which may translate to decreased food intake.
Stacy Sims, MSC, PhD, an exercise physiologist who specializes in nutrition science for women, tells mindbodygreen that increasing your intake of protein could also improve your body composition by reducing fat mass while preserving lean body mass. “With higher protein intake, even if [your] calorie intake is too low, the circulating amino acids stimulate the brain to keep and build lean mass,” she explains, noting that this can lead to the breakdown of fat.
Plus, Sims says that protein can also boost your energy expenditure, or the number of calories that you burn each day at rest, which is partly because protein requires more energy to digest than carbs or fat. “Protein intake [also] prevents a decrease in fat-free mass, which helps maintain resting energy expenditure despite weight loss,” notes Sims.
Of course, loading your plate with plenty of protein isn’t a sure-fire solution for weight loss. This is because there are lots of other factors at play, including how much you’re eating and moving, and what the rest of your diet looks like.
At the very minimum, individuals should be getting 0.8 grams of protein per kilogram of body weight (g/kg/bw), which is the recommended dietary allowance (RDA) for protein. However, this is likely far short of what active individuals will need. Many experts now recommend getting roughly 1.2 to 2.0 g/kg/bw. This comes out to upwards of 100 grams of protein a day for most people.
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Rachael Ajmera, MS, RD
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Depending on your goals and the type of fast you’re doing, drinking beverages with a small number of calories (such as lemon water or coffee) should not interfere with your progress. In fact, taking a “dirty” fasting approach to beverages can make fasting easier to stick with for beginners and help keep your body properly hydrated.
As Varady explains of her clinical experience with fasting, “Many of our studies run six to 12 months, and we want our subjects to feel comfortable while doing fasting. If we ask them to change their eating habits too much, they often drop out.” Plus, she adds, if weight loss is the goal, “these additives only contribute a very small amount of calories, so it does not upset their progress.”
That said, high-calorie or high-sugar options like smoothies, soda, or broth will likely do more harm than good and should be avoided during your fasting window.
And despite the health benefits of fasting, it’s definitely not for everyone. For example, some experts warn that intermittent fasting is trickier for women because fasting is a type of stressor, and women process stress differently than men.
Amy Shah, M.D., a double board-certified physician specializing in hormones, previously told mbg that overly stressed women should skip intermediate fasting, as it can negatively impact female hormones (though more research needs to be done on the subject).
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Julia Guerra
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These findings suggest that changing the type of fat eaten at breakfast may be a solid strategy for managing inflammation. “Based on the data obtained, it can be affirmed that the optimal fat choice at breakfast would be a high-MUFA fat, primarily attributable to the noted decrease in the synthesis of pro-inflammatory factors,” researchers said.
But again, a high-PUFA breakfast may also be worth considering as the decrease in EGF values proves beneficial for mitigating the severity of cardiovascular diseases, researchers note.
Like any nutrition study, this one doesn’t provide hard-and-fast rules for breakfast menus. Instead, it suggests that incorporating MUFA and PUFA fats when possible is a positive step for reducing inflammation.
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Hannah Frye
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There are various types of sardines and anchovies caught around the world—from the Engraulis encrasicolus anchovies of Europe and Africa to the Sardinops melanostictus sardines of Japan—and each has unique qualities. In general, though, sardines (6-12 inches) are larger than anchovies (4-10 inches). They also tend to be lighter silver in color, while anchovies can have darker scales tinged with blue or green.
Sardines and anchovies have a similar nutrition profile, though sardines tend to be slightly higher in protein, fat, and calories1.
Both fish have a mild fishy flavor and firm texture when eaten fresh. However, “as soon as you can them, they become different products,” Bart van Olphen, the co-founder of Sea Tales and author of The Tinned Fish Cookbook, tells mindbodygreen.
That’s because while sardines are lightly smoked or cooked before going in the can, anchovies are cured in salt for months. This salt curing is what gives canned anchovies their brown appearance and salty bite: When eaten fresh from the water, they’re actually more comparable to sardines.
You can find anchovies and sardines canned in water or oil (most often olive oil or vegetable oil), served whole or as boneless, skinless filets—sometimes with added flavorings like garlic or chili.
Canned sardines have a shelf life of upward of four to five years, while cured anchovies tend to last about a year. Because of their curing process, van Olphen notes that anchovies should be stored in the refrigerator, not the pantry.
Canned sardines should be enjoyed within a day of opening2, but opened anchovies will stay good for up to two months.
Here’s a deeper dive into each fish and how to use it.
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Emma Loewe
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Though they are often referred to as a nut, almonds are technically a type of seed derived from almond trees. These trees are native to western Asia, but are now grown and cultivated around the globe. Compared to some other types of nuts, almonds come with a slightly steeper price tag, which is due to both their popularity and the labor-intensive harvesting processes required.
In terms of appearance, almonds are light brown and oval-shaped, with a smooth outer shell. They have a rich, nutty flavor that lends itself well to a wide range of recipes, adding an extra crunch to salads or bringing a tender texture to baked goods. They also make a healthy snack as is and can be enjoyed roasted, raw, or salted.
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Rachael Ajmera, MS, RD
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