What Is a High-Protein Moderate-Carb Diet? How to Lose Weight Without Massive Food Restrictions
There are so many different diet ideas and recommendations with unique nutritional benefits. Deciding which one works best for you is based on your personal lifestyle, preferences, dietary restrictions and general health. However, experts say it's generally ideal to follow a meal plan that doesn’t completely rely on or cut out one food group, because balance is key. Enter: a high-protein moderate-carb diet, which is just about as simple as its name implies. We asked our experts to delve into the best foods to incorporate into this model as well as the many health benefits it provides.
What is a high-protein moderate-carb diet?
This dietary structure is not officially defined in terms of proportions and it certainly isn’t one-size-fits-all. While exact measurements vary, it generally prioritizes protein without severely restricting carbohydrates and fats. The general daily recommendation for is to obtain 10-35% of your daily caloric intake from protein, so a high-protein diet would fall on the higher end of this range.
“I am a moderate carb fan as I call this ‘finding your carb tolerance,’” says Kylie Bensley, MS, RD, Certified Nutritionist, Clinical Dietician and Founder of nutrition company Sulinu. “The current recommendations of 250g of carbs a day, in my opinion, is much too high for most Americans. Finding your ‘carb tolerance’ is when you know approximately how many carbohydrate-rich foods you can eat without experiencing the effects of blood sugar spikes or dips which also alleviates fatigue and sugar cravings. In my personal opinion, I like to recommend between 100 to 200g depending upon your activity level.”
An example of a higher carbohydrate meal would be a plate full of pasta and marinara sauce, Bensley explains, while moderate-carb high-protein would instead include a plate half filled with pasta topped with chicken and a quarter of the sauce.
Find out how on woman used this kind of diet to change her life and some of her favorite recipes!: Cravings Cure: “How Parenting My ‘Inner Toddler’ Helped Me Lose 359 Ibs at Age 55”
Benefits of a high-protein moderate-carb diet
There are multiple health benefits that come with a diet that focuses on proteins and still includes carbs.
Weight loss
Protein has a higher thermogenic effect than carbs, inducing a higher rate of metabolism, Bensley explains. Protein also has a greater effect on satiety than carbs without a blood sugar spike which aids in weight maintenance or loss. Studies show that protein is also the most filling macronutrient.
“A high-protein moderate-carbohydrate diet has demonstrated benefits in boosting hunger-reducing hormones and enhancing diet-induced thermogenesis, which increases feelings of fullness and reduces food intake without negatively impacting bone density or kidney function in healthy adults,” says Sarah Rockoff, MS, CNS. “By promoting weight loss, an HPMC diet can effectively reduce body weight and fat mass, further supporting the regulation of appetite-controlling hormones.”
Muscle preservation
Generally, weight loss involves the breakdown of muscle along with fat, explains Lesley Kumar, RD, CNS and Nutrition Consultant at Ringside24. Adequate protein intake, she says, prevents muscle breakdown, which is crucial for maintaining a healthy metabolism.
More muscle mass also helps encourage weight loss, adds Brittany Werner, MS, RDN, Director of Coaching at Working Against Gravity, an online nutrition coaching program. Protein is essential for building lean mass. “Due to muscle’s high energy needs, the more lean muscle (mass) we have, the higher our resting metabolic rate,” she says. “This means those with a higher percentage of muscle mass are burning more calories at rest.”
How to achieve a high-protein moderate-carb diet
Experts agree that more important than the amounts of proteins and carbs you eat are the types of each food you consume. Suggested high-protein food includes lean meats like chicken, fish, turkey, lean beef, eggs, yogurt, cottage cheese, and plant-based options such as nuts and seeds, tofu, tempeh, edamame, lentils and legumes. Many of these foods are also great sources of necessary healthy fats, and you can add more including avocado and olive oil.
When thinking about moderate carbohydrates, you’ll want to stick with whole foods whenever possible and carbohydrates with dietary fiber, which will assist with digestion and satiety. Vegetables like sweet potatoes, squash and other root vegetables are ideal. Whole grains such as rice, quinoa and oats, and high-fiber fruits like berries and apples offer many micronutrients without high carbohydrates. Non-starchy vegetables including greens, peppers, and broccoli are also healthy options for moderate carbs.
Keep reading for more ways to maintain a healthy, balanced diet:
What Is The Slow-Carb Diet? An MD + Dietitians Share Their Ultimate Slow-Carb Food List
Nutrivore Diet for Better Health + Faster Weight Loss: Scientist’s Plan Works Without Deprivation
