Brenda Khan
High-protein, low-carb diets have become increasingly popular for their potential weight loss and muscle-building benefits. While there are physical and cognitive advantages to this eating pattern, there may also be health risks associated with it. To increase protein intake without consuming carbohydrates, one can eat more eggs, fish, meat, or plant-based proteins such as tofu, tempeh, and hemp seeds. Additionally, snacks and meals can be supplemented with protein powders, whole grains, nuts, and legumes.
How to add protein to your diet without carbs
| Characteristics | Values |
|---|---|
| High-protein, low-carb foods | Canned tuna, Greek yogurt, cheddar cheese, pumpkin seeds, eggs, chicken breast, tofu, hemp seeds, almonds, cottage cheese, legumes, peanut butter, whole grains |
| High-protein snacks | High-protein snacks can help bridge the gap between meals |
| High-protein supplements | Whey isolate, vegan isolate powder, protein bars |
| High-protein, low-carb diets | May help weight loss, improve body composition, and decrease body fat |
| Risks | May negatively affect the liver and kidneys, may increase acid load on the kidneys and the risk of developing kidney disease |
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What You'll Learn
High-protein, low-carb foods
High-protein, low-carb diets are popular for weight loss and muscle building. However, they may carry health risks and negatively affect the liver and kidneys. It is important to consult a healthcare professional before making drastic changes to your diet.
- Canned tuna
- Canned salmon
- Chicken breast
- Lean meats
- Fish
- Seafood
- Eggs
- Greek yoghurt
- Kefir
- Cottage cheese
- Nuts, especially almonds and peanuts
- Seeds, including pumpkin seeds, hemp seeds, and nut butter
- Tofu
- Edamame
- Leafy greens and cruciferous vegetables, such as broccoli
- Avocados
- Full-fat dairy products
- Cheese, including cheddar and parmesan
- Whey protein isolate
- Vegan protein isolate
- Protein bars
Some other ways to increase protein in your diet without carbs include eating the protein source in your meal first and choosing high-protein snacks.
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Health benefits and risks
Protein is an essential part of a healthy diet and has numerous benefits. It is a macronutrient that plays a key role in the function and structure of your cells, tissues, and organs. It can help manage hunger and cravings, strengthen bones, and help the body heal after injuries. It is also important for growth and development, repairing and building cells and tissues, and plays a role in body processes such as blood clotting, fluid balance, and immune response.
Protein-rich foods include meat, dairy products, nuts, some vegetables, and certain grains and beans. A high-protein diet is also often associated with muscle hypertrophy and strength and is advocated for weight loss and recovery from intense exercise or injuries.
However, there are some health risks associated with a high-protein diet, particularly one that is low in carbohydrates. A diet high in protein may put an acid load on the kidneys, which may increase the risk of developing kidney disease. This is especially true for those with pre-existing kidney dysfunction. A high-protein diet may also negatively affect the liver, and there is some evidence that it may be linked to a higher risk of cardiovascular disease and diabetes, especially if the protein is coming from red meat or processed meat sources.
It is important to have a balanced diet and consume sufficient amounts of all macronutrients. If you are considering making radical dietary changes, it is recommended that you consult a healthcare professional first.
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High-protein snacks
- Nuts and seeds: Almonds, pumpkin seeds, and hemp seeds are all high in protein and low in digestible carbs. They are also rich in healthy fats, magnesium, fiber, and other essential nutrients.
- Dairy: Greek yogurt, cottage cheese, and farmer cheese are all high in protein and can be paired with low-carb fruits or vegetables like raspberries, celery sticks, or cucumber slices.
- Eggs: Hard-cooked peeled eggs are a convenient, portable snack that provides 5.5 grams of protein each. Egg white wraps and egg salad made with hard-boiled eggs are also good options.
- Meats: Deli meats such as roast beef, chicken wings, and turkey breast are high in protein and low in carbs when unbreaded. Meat snack strips and jerky are also convenient options, but be mindful of their sodium and preservative content.
- Fish: Canned tuna, smoked salmon, and sardines are all high in protein and omega-3 fatty acids. Tuna packets are a super convenient, travel-friendly option.
- Plant-based: Tofu, lentils, and edamame are plant-based sources of protein that can be added to various dishes.
Remember, when choosing snacks, it is important to ensure they are nutritious and contain adequate protein to keep you feeling full and satisfied.
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High-protein, low-carb meals
High-protein, low-carb diets are popular for weight loss, building muscle, and improving body composition. However, they may carry health risks, so it's important to consult a healthcare professional before making any drastic dietary changes. Here are some ideas for high-protein, low-carb meals:
Chicken & Zucchini Casserole
This baked dish is a great way to get your protein fix while enjoying a hearty, creamy meal. It's also a fantastic way to sneak veggies into your diet, making it a healthy and tasty option for the whole family.
Beef Stir-Fry with Baby Bok Choy & Ginger
A quick and easy option for a high-protein, low-carb dinner. Simply cook all the ingredients in one wok or skillet for a fast meal with minimal cleanup.
Low-Carb Turkey Gyro Bowls
A healthy take on the traditional gyro, this bowl uses lean ground turkey instead of beef and portobello mushrooms instead of a bun. Topped with melted Swiss cheese, sliced tomato, and arugula, it's a delicious and satisfying low-carb option.
Chicken with Mushroom Sauce
A quick and tasty meal, this chicken dish is served with a savoury mushroom sauce. It's a great way to add flavour and nutrients to your protein source while keeping the carb count low.
Salmon with Brown Rice and Nori Sheets
This meal features seasoned canned salmon, which is high in protein and low in carbs, served with brown rice and nori sheets. It's a filling and nutritious option, providing a good balance of protein and carbohydrates.
Shrimp, Avocado, and Egg Chopped Salad
If you're looking for a high-protein, low-calorie option, shrimp is a great choice. This salad combines shrimp with healthy fats from avocado and additional protein from eggs, all served on a bed of fiber-rich greens.
Tofu Stir-Fry
Tofu is a versatile source of plant-based protein that can be added to sweet and savoury dishes. It's a great option for those following a plant-based diet, as it provides nutrients like calcium, selenium, zinc, and iron.
Greek Yogurt with Almonds
Greek yogurt is a high-protein option that can be enjoyed on its own or as a base for adding other protein sources. Try mixing in a few tablespoons of chopped almonds for an extra protein boost, along with some healthy fats and fibre.
Remember, when adopting a high-protein, low-carb diet, it's important to prioritise protein sources that come from natural, high-quality, and unprocessed foods to ensure you're getting adequate nutrition.
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Plant-based proteins
A diet that is low in carbohydrates and high in protein may help with weight loss and improving body composition. However, it is important to note that this type of diet can also carry health risks and negatively affect the liver and kidneys. Therefore, it is advisable to consult a healthcare professional before making any drastic changes to your diet.
If you are considering a low-carb, high-protein diet, there are several plant-based protein sources that you can include:
Soybeans and Soy Products
The star of plant-based proteins is the soybean. Soybeans are a complete protein, meaning they contain all nine essential amino acids. They are also high in fiber, vitamin K, iron, magnesium, copper, manganese, riboflavin, and phytonutrients. Edamame, or fresh soybeans, make for a great snack or salad addition. Tofu and tempeh are also soy-based and are especially protein-rich, offering 7 and 15 grams per 3-ounce portion, respectively.
Hemp Seeds
Hemp is considered one of the most nutritionally complete foods and is an excellent source of protein. Just 1 ounce of hemp seeds contains nearly 9 grams of protein and less than 2 grams of carbs. They are also a good source of healthy fats like unsaturated and omega-3 fatty acids. Hemp seeds can be added to salads and smoothies or used to make hemp milk and hemp protein powder.
Pumpkin Seeds
Pumpkin seeds are another versatile and convenient source of plant-based protein. They are also rich in magnesium, which helps regulate blood sugar, blood pressure, and stress.
Nuts and Seeds
Nuts and seeds are a great way to add plant-based protein to your diet. Almonds, for example, have 6 grams of protein per 1-ounce serving, making them a better source of protein than most nuts. They are also high in magnesium, fiber, and heart-healthy monounsaturated fats. Other nuts and seeds, such as peanuts, are also good sources of plant-based protein and offer additional nutritional benefits.
Whole Grains
Whole grains like oats, bulgur, and wild rice are a good source of plant-based protein and provide additional nutrients like fiber and B vitamins. Oats, in particular, are a healthy and protein-packed breakfast option, especially when paired with add-ins like nuts or nut butter.
Nutritional Yeast
Nutritional yeast has a cheesy taste and is perfect for making plant-based cheeses and sauces. It can be used in salads, low-carb hummus, or blended into veggie soups.
Seitan
Seitan is made from wheat gluten and has a meat-like texture when cooked. It becomes a complete protein when eaten with soy sauce. It is versatile and can be fried, sauteed, grilled, or added to a variety of dishes like stir-fries, curries, burgers, or sandwiches. However, it is not suitable for those with celiac disease or gluten sensitivity.
Green Vegetables
While you may need to consume a large volume, leafy green vegetables do contain protein and can be a good plant-based source when included in a balanced diet.
In addition to these whole food sources, there are also plant-based protein powders and shakes that can be used as supplements to boost your protein intake. It is important to read labels and choose options that are low in added sugar and starch thickeners.
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Frequently asked questions
High-protein, low-carb foods include chicken breast, eggs, fish, meat, tofu, hemp seeds, pumpkin seeds, almonds, peanuts, and legumes such as lentils and black beans.
For breakfast, you can have scrambled eggs with spinach and cottage cheese. For lunch, a spinach salad with crispy lentils and aged gouda. For dinner, salmon salad with avocado and sweet grape tomatoes.
High-protein, low-carb snacks include Greek yoghurt, cottage cheese, almonds, peanut butter, and protein bars.
