How To Cut Carbs And Increase Protein

How Are Carbs Protein And Your Kidneys Related

Increase Protein When Cutting?

A low carb diet may achieve weight loss by forcing the body to burn fat stores through a process called ketosis.

If you don’t eat enough carbs to make energy, your body will turn to its fat and protein stores to make energy instead, explains Vincent Candrawinata, a Doctor of Clinical Nutrition from Renovatio.

“Once your body begins to burn large amounts of body fat, compounds called ketones are accumulated in the body, says Dr Candrawinata.

He warns that over a long period of time, high levels of ketones could cause your body to burn protein in the tissues of your organs for energy, such as your kidneys. This may cause damage to organs, which can lead to organ failure.

Aboriginal and Torres Strait Islanders are also more than twice as likely as non-Indigenous people to have indicators of chronic kidney disease.

People with existing kidney issues or those in a high-risk group of kidney disease may face a greater risk of kidney damage if they go on a LCD, high protein diet over a long period of time. This includes individuals from cultural groups with a genetic predisposition to kidney disease such as Aboriginal and Torres Strait Islander peoples.

Other at-risk groups include people with diabetes, high blood pressure and smokers.

“A high protein diet may worsen kidney function in people with existing kidney issues or at high risk of kidney issues because your body may have trouble eliminating all the waste products of protein metabolism, he says.

Eat The Sandwich Open

Crazy idea here, but how about the next time you have a sandwich, only use one slice of bread? Think about it: If you order a whole-wheat with turkey and cheese from Subway every day, eating it open-faced will save you close to 150 grams of carbs a week. Talk about a simple change with not-so-simple results! Try even more healthy eating hacks with our list of 9 Easiest Ways to Start Eating Healthy.

Kickstarting A High Protein Diet

Much like cutting down your calories during a cut, diving headfirst into a high protein diet can also be tricky for some especially if youre not already getting a solid amount of protein.

In the same way as gradually increasing your calorie deficit, you can do the same for your cutting macros and protein intake. Gradually increasing your protein over time can help your body to adjust to these new levels.

To start, aim for a moderate amount of 0.8 to 0.85 grams or protein per pound of bodyweight. As you hit each phase of your diet, increase this amount. For example, a dude weighing 200 pounds could calculate his protein macros for cutting as follows:

  • Weeks 1 to 4 160g of protein daily
  • Weeks 5 to 8 180 g of protein daily
  • Weeks 9 to 12 200g of protein daily

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If You Still Miss Carbs It’s Ok To Add Them Back Into Your Diet

While I enjoyed low-carb foods like lettuce wraps, and grain-free “granola,” the truth is they can be disappointing replacements. When you’re craving bread, pasta, or potatoes, there’s often no substitute for the real thing.

That’s OK. If, after trying a low-carb diet for a few weeks, you’re struggling to feel satisfied with your meals or laying awake at night craving bread, that may be a sign to scale back your restrictions.

“If you think cutting carbs is the most effective, but it makes you die inside, don’t do it,” registered dietitian Georgie Fearpreviously told Insider.

Flexibility in your diet can help you stick to it long-term, which is why I try to eat healthy 80% of the time, and allow myself space to really enjoy food, too.

Soy Or Pea Protein Crumbles

36 Low Carb High Protein Foods To Get Cut

Protein is extracted from peas or soy in the form of a protein isolate , similar to how protein powder is made. This protein is then blended with other plant based ingredients and cooked into small crumbles that can be used just like ground meat!

A 1/2 cup scoop of pea protein crumbles provides:

  • 90 calories

Protein crumbles are also typically gluten-free and can replace ground meat in many recipes.

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How To Eat Enough Protein

Many low-carb diets are also higher in protein as compared to what most people are accustomed to eating. Since numerous studies show higher protein diets are beneficial for weight loss, metabolic health, muscle maintenance, and increased satiety, prioritizing protein is an important part of any eating plan.36

You can learn much more about higher protein diets and how to add more protein in our main protein guide

What Should Diabetes Individuals Know Before Beginning A Low

For years, carbohydrate restriction has been used as a common treatment for individuals with diabetes to control their blood sugar level. Having said that, is it safe for them to try out these extremely low-carb diets such as the ketogenic diets?

It all depends on a case by case scenario as each person has their own health challenges. To avoid any complications and undesirable outcomes, anyone with diabetes should first consult with their doctors and medical team before beginning the diet for several reasons:

  • Because certain people are more susceptible to hypoglycemia and ketosis, it may lead to lethal complications.
  • Beginning an extremely low-carb diet without first adjusting medication dosage can lead to ketoacidosis and extremely low blood sugar level.
  • The ketone buildup can be extremely damaging for those who suffer from pancreas, liver, and kidney complications.
  • Failure to meet the nutritional standard can subject some people to weakened bone mass, osteoporosis, infections, and injuries.
  • The side effects can increase chance of developing depression.
  • Certain side effects can create undesirable reaction with various medications.
  • As stated before, certain pre-existing medication conditions may do more harm than good. But instead of giving up, here are some options to consider:

    Further reading:

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    Complex Carbs For Muscle Gains

    Everyone knows that protein is important for building muscle, but without carbs, the gains just arent the same. Complex carbs are vital for sustained energy, athletic performance, and overall muscle building.

    However, the type of carbs and when theyre consumed are also vital to experience these benefits.

    Major Side Effects Of Cutting Out Carbohydrates

    Should I Increase My Protein & Carbs on Leg Day for Fat Loss?

    By Lianne Fachetti, ABA

    In recent years, increasing number of trendy diet plans are developed around the idea of drastically cutting or even eliminating all carb consumption. And according to some diet experts, carbs is the root of all evil and should be avoided at all cost. But how much of this theory is true?

    This article will discuss about the side effects of cutting out carbs along with many relevant information pertaining to low-carb diet and sugar intake:

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    Increasing Protein Or Decreasing Carbohydratewhich Gives You A Metabolic Advantage

    The claim of a “metabolic advantage” of low-carbohydrate diets has been tossed around by a lot of people. The idea is that, for a given calorie intake, a diet that gives a metabolic advantage will generate a greater calorie deficit than a diet without this advantage. Since there are studies showing greater short-term weight loss on low-carbohydrate diets versus high-carbohydrate diets for a given calorie intake, it has been suggested that low-carbohydrate diets provide a metabolic advantage over high-carb0hydrate diets.

    However, low-carbohydrate diets are also usually high in protein. It is well established that increasing dietary protein can increase the number of calories you burn for a given calorie intake. Thus, we know that increasing dietary protein can provide a metabolic advantage. But what about lowering carbohydrate, independent of protein intake? I attempted to answer this question with a meta-analysis that I published back in 2006 . I concluded that a very low carbohydrate intake provided a metabolic advantage, independent of protein intake. However, I now consider my study unreliable for answering this question, for reasons that I will address later in this article.

    The Study Design

    “The Metabolic Advantage”…and The Winner Is…

    The results of this study can be seen in this chart:

    Appetite…and The Winner Is…

    The results for hunger and fullness can be seen in this chart:

    The Need for an Individualized Approach

    A Note About Scientific Integrity

    Types Of High Protein Low Carb Diets

    Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.

    Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.

    Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.

    In fact, no branded diets are known to conform to this pattern.

    If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.

    This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.


    Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.

    3 ).

    As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.

    Thus, combining the two diets may give numerous advantages.

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    You May Not Get Enough Fiber

    Fiber is one nutrient you may not consume enough of if you don’t eat carbs. Whole grains, fruits and vegetables, especially starchy ones, are some of the greatest sources of fiber. But they also happen to be high in carbohydrates.

    Fiber plays key roles in digestion, heart health and gut health, Koff says. Research backs this up: Studies show that people who eat more fiber have a lower risk of developing cardiovascular disease and tend to have more beneficial bacteria in the microbiome.

    Fiber is found in starchy vegetables like carrots, as well as other vegetables, beans and whole grains.

    Difference Between Bulking And Cutting

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    During the bulking phase, you are trying to gain as much muscle size as you can, while minimising fat gain. Whereas during the cutting phase you are trying to lose as much fat as possible while minimising the muscle loss.

    The main difference between a bulking phase and a cutting phase is the number of carbs you eat.

    When you have finished your bulking phase and are ready to start cutting. The first thing you need to do is start crossing the complex carb products off your list.

    This means things like sweet potatoes, whole grain bread and starchy vegetables have to go.

    However, its not a good idea to suddenly change from a bulking diet that is loaded with complex carbs, straight into a cutting diet that has none. Try to slowly phase the carbs out of your diet over a 1 2 week period so that your body has time to adapt.

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    Swap Milk Chocolate For Dark Chocolate

    It is difficult to find chocolate that doesnt taste good, but the health properties of different chocolate bars can vary a lot.

    To illustrate this, a regular 1.5 oz bar of Hersheys milk chocolate comes to 26 grams of carbs including only one gram of fiber .

    In contrast, the same amount of 85% Lindt dark chocolate provides only 8.6 grams of carbohydrate, and this includes 3.2 grams of fiber .

    Key Point:

    Top Your Food With Chopped Almonds

    Almonds are incredibly healthy.

    Theyre high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs.

    Almonds also contain 6 grams of protein in a 1-ounce serving, which makes them a better source of protein than most nuts .

    And although a serving of almonds contains around 170 calories, studies have shown that your body absorbs only about 133 of those calories because some of the fat isnt digested .

    So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads, or oatmeal to increase your protein intake and add a bit of flavor and crunch.


    Almonds are high in several nutrients and can boost the protein content of a meal or snack.

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    Counting Calories Vs Cutting Macros

    When we talk about weight loss, the most common topic that continues to pop up time and time again is: Counting calories.

    While this may be suitable for those just looking to shed a pound or two, during a serious cutting phase its more about changing your body composition shedding fat while keeping muscle mass.

    In order to maximize your efforts, you need to know how to calculate macros for cutting, opting for quality food over squeezing minimal food into your routine.

    Unsure how to count macros for cutting? Heres how! Simply follow these steps.

    When Can A Low Carb Diet Help You

    Bodybuilding Cutting Breakfast Meal Example | High Protein Low Carb Meal

    The body governing World Kidney Day states that theres some international evidence that a low carbohydrate diet may benefit your kidney function if youre obese.

    One of these studies was conducted in Japan in 2016 and published in the British Journal of Nutrition. Kyoto researchers analysed a series of randomised control trials involving over 1,600 overweight and obese people with normal kidney function following a LCD.

    The results showed that a LCD slightly improved participants renal function. This could be because being overweight or obese increases your risk of developing diabetes or high blood pressure, which are both causes of kidney disease.

    …theres some international evidence that a low carbohydrate diet may benefit your kidney function if youre obese.

    According to Harvard T.H Chan School of Public Healths dietary advice on the Keto diet, theres also growing interest in researching the use of low carb diets to better manage type 2 diabetes.

    However, the scientific jury is still out on the impact of a LCD on your overall health over time as there have not been enough human studies conducted to recommend it for diabetes or weight loss.

    The massive downside to a LCD is the fact that people usually compensate the carb cuts by increasing the amount of protein they consume. Yet various studies also warn that consuming a diet high in protein may cause long-term kidney damage in specific at-risk groups.

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    Most Of Us Need Some Carbs

    Most of us will look, feel, and perform our best when we balance a reasonable amount of lean protein, quality carbs, and healthy fats.

    Our standard portion size recommendations arent just what we think is best. Theyre what we know is best, based on careful research and our experience with 20,000 clients to date.

    Choose Quality Over Quantity

    When you do allow yourself a treat, have something you enjoyjust keep an eye on portion size. Youll feel more satisfied having a small slice of delicious cake than if you try to fill up on a sugar-free, fat-free, low-carb alternative that isnt what you really want. In fact, this approach may lead you to overeat.

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    What You Can And Can’t Eat

    For protein, you can eat fish, poultry, red meat, low-fat cheese , eggs, and tofu.

    Also allowed: leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.

    The plan calls for you to get 25 grams of fiber every day. You can also have some fats: olive and nut oils, avocado, and butter.

    You can have diet sodas and artificial sweeteners in moderation.

    A glass of wine or a light beer is OK, but their carbs count, too.

    To round out nutritional needs, the authors recommend taking a high-quality vitamin-and-mineral supplement, along with at least 90 milligrams of potassium.

    So Will One Diet Improve Your Fitness Levels

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    Kind of. While theres research to support the view that low-carb diets could help athletes, theres also plenty pointing to the opposite, that low-carb diets will inhibit exercise performance.Does that mean carbs win the race? Theyll definitely give you the fuel you need to compete, but you do need protein with comprehensive amino acids to repair and help build your lean muscle mass.

    The experts we spoke to all advocate that its preferable to not cut any macro-nutrients out of your diet and to follow healthy eating guidelines adapting them depending on your individual demands rather than re-writing them entirely. So, combined protein, carbohydrate and even fat should all help you cross that finish line but unless youre an elite athlete, youll almost certainly get enough of these from a healthy diet.

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    Carbs Prevent Muscle Degradation

    One concern about low-carb diets is muscle loss.

    A Netherlands study compared a low-carb diet to other diets and found that restricting carbs results in protein loss. This is because restricting carbs causes an increase in the amount of nitrogen that get excreted by the body. Nitrogen is a component of amino acids , therefore nitrogen loss indicates that the muscles are breaking down.

    Isnt Protein More Important Than Carbs For Building Muscle

    When you think of building muscle, you may think of a high-protein diet. Protein is extremely important in building muscle because the amino acids help repair and maintain muscle tissue. Essentially, protein helps you recover from workouts because muscles slightly tear during exercise.

    If protein is so important, why put an emphasis on carbs? Well, complex carbohydrates dont get enough credit when it comes to the important roles they play in muscle gains.

    Some of the ways that complex carbs help to build muscle include:

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