1

Benefits of a High Protein and Low Carbohydrate Diet

Taylor Thomson

ENC 2135

Professor McHale

April 28, 2024

2

Consuming protein on a daily basis is important to maintain optimal body health. Eating

a high amount of protein everyday has many positive effects, such as weight loss, muscle gain, a

greater feeling of satiety, and increased muscle recovery. Pairing this diet with eating a minimal

amount of carbohydrates holds many benefits as well. These benefits include many substantial

factors such as muscle gain, weight loss, and a healthy overall living. There have been multiple

conducted studies that tested and recorded the benefits of sticking to a high protein and low

carbohydrate diet for an extenuated period. These effects consist of weight loss with the added

prevention of weight regain, a decrease in orexigenic hormone levels, increase in blood amino

acid concentration, a healthy microbiome, and gluconeogenesis. There is a lot of talk about the

positives behind protein, but it is empty information without knowing what proteins are and what

they do inside our body. Proteins and carbohydrates are responsible for providing energy

throughout our interior systems to keep our body functioning properly and being able to move

around. The importance of this high protein and low carbohydrate diet has been researched and

studied to prove how it changes the body in good ways. Allowing our bodies to be in their best,

most optimal shape is more than just exercising. The foods that we consume have a strenuous

impact on our body’s internal functions as well as external appearance.

Proteins are responsible for a plentiful number of functions in the interior of the human

body. For example, proteins provide structure and support for cells, which allows the body to

move. They also are responsible for transport and storage, where they transfer molecules

throughout the body as well as assist with the formation of new cells. Proteins are large

molecules composed of a sequence of amino acids. There are twenty different types of amino

acids that are distinguished by three nucleotides from a corresponding gene sequence, and they
3

are linked together by peptide bonds to get hydrolyzed to further be absorbed. They sequentially

bind to create a protein, carrying a different function per each strand. Amino acids are important

because they are responsible for everyday bodily functions, especially movement. If the body

was unable to create amino acids, it would ultimately shut down. “Dietary protein is hydrolyzed

by proteases and peptidases to generate AA, dipeptides, and tripeptides in the lumen of the

gastrointestinal tract. These digestion products are utilized by bacteria in the small intestine or

absorbed into enterocytes” (Wu, 1). Amino acids provide essential components of organisms that

cannot be replaced by other nutrients, such as carbohydrates. Amino acids serve their own

specific functions in the body that are crucial to synthesizing proteins, creatine, dopamine, and

peptides. The production of insulin and maintaining glucose levels are more crucial factors that

our body needs to maintain. Insulin is affected by the foods we eat, and eating healthier foods

with higher protein and lower sugars keeps the levels of it moderated. “Eating a large amount of

protein daily creates an energy source in the body by creating insulin, which causes glucose to

provide energy to cells” (Leidy, Et. Al, 15). It is important to consume an adequate amount of

protein for the body to be able to break the proteins down into amino acids and glucose to then

use to regulate immune and muscle functions. The production of glucose also accounts for the

primary source of fuel for the brain, which allows nerve cells to function and transport. The

foods needed to assist these benefits come from a variety of options and vary from food groups.

A few healthy food choices that align with these factors can be meats like salmon, chicken, steak,

or other foods such as avocado, peanuts, quinoa, and more. Coming across these foods are

relatively easy to obtain and prepare, and they also have many other vitamins and nutrients that

fuel our body. These foods contain B vitamins, zinc, fiber, and iron which is needed to provide

support to our immune system and maintain healthy organs and digestive systems.
4

Typically, when one is on a high protein diet it coexists with a reduced amount of

carbohydrates in the diet as well. Carbohydrates also control blood glucose and insulin, as well

as producing cholesterol throughout the body. The gastrointestinal tract breaks down proteins and

carbohydrates into glucose, which is used for energy and stored for a later use. Carbohydrates are

converted into energy to support physical activity and internal functions. The combination of

high protein and low carbohydrate intake has also shown positive effects on metabolic health,

including improved lipid and triglyceride levels. Eating a high protein, low carbohydrate diet has

been shown to improve blood glucose levels, lower risk for cardiovascular diseases, and enhance

bone health, all while contributing to muscle gain and fat loss. Eating an increased amount of

protein in the diet is an extremely effective way to reduce body fat and lower weight. Compared

to consuming a low amount of protein or other similar diets, consuming high protein paired with

a decreased amount of carbohydrates has been tested in studies to be more effective when

wanting to lose weight. During a follow-up to participants in a weight loss study, it was analyzed

that protein is the “highly significant predictor of weight loss after 64 weeks” (Brehm, 9). This

clinical trial shows the effectiveness of a low carbohydrate and high protein diet as well as

lowering cardiovascular risk factors, corresponding to the health benefits of this diet. Higher

protein diets compared to lower protein diets have proven to lower hepatic and liver fat, as

shown in a study that was conducted on obese patients undergoing bariatric surgery. Half of the

patients were put on high compared to low protein diets prior to their surgeries. There were 19

participants divided into the two groups matched by age, gender, and body mass index. A

limitation to this study is the minimal number of participants, however, there was some

important discoveries. After their surgeries, “expression levels of fat uptake and lipid

biosynthesis genes were both lower in the patients who had the high protein diet” (Xu, Et. Al, 3).
5

This proves the influential health factors of a higher protein and lower carbohydrate diet, and

how the levels of fat uptake were significantly reduced.

Reducing levels of liver fat or fat uptake is important to maintain a healthy heart. Having

lower levels of fat in the body reduces risk of any cardiovascular disease or heart attacks. The

bodyweight comparisons showed the reductions and weight management while stabilizing

metabolic health. The patients experienced blood sugar control, reduced cravings, and higher

natural energy levels. Eating a healthier diet while undergoing surgery influenced quicker effects

on the healing process as well. It was noted in the results that the “high protein diet reduced liver

fat by triggering mitochondrial activity” (Xu, Et. Al, 3.7). Nutritional balance affected their

healing process by speeding it up and leaving a lasting positive effect on their interior systems.

Increased mitochondrial activity in the liver also helped with respiration, leaving the patient

feeling healthier and with an increased metabolism. “The primary outcome of the study was the

change in liver fat content after three weeks of dietary intervention; secondary outcomes were

anthropometric measurements, routine biochemistry of liver parameters, serum markers of

glucose metabolism and liver fat (FGF21), autophagy flux, gene expression and mitochondrial

activity in the liver” (Xu, Et. Al, 2.1). The assessment of secondary outcomes shows the

differential approach to act on supporting liver health and how it affects the body positively.

Liver fat allows for the movement of neurons and cells to steadily increase which is the causing

factor of increased metabolism. Glucose metabolism is important because it fuels the body to

function by providing energy to the cells. It affects blood sugar regulation, brain function, and

improves mobility and endurance during exercise.

In regard to physical activity, eating habits are a heavily influenced factor. When wanting

to put on muscle mass, a high protein and low carbohydrate diet is recommended due to their
6

relation between muscle hypertrophy and function. Eating a diet consisting of high protein is an

efficient way to put on muscle mass for someone who partakes in frequent physical activity and

exercise. “A recent meta-analysis showed significant positive associations between coupling

resistance exercise with post-exercise protein ingestion and total fat-free mass, strength, as

measured by one-repetition maximum, and muscle size, as measured by myofiber cross-sectional

area” (Carbone, 6). When partaking in strenuous exercise such as weightlifting or cross-fit,

pushing muscles to their limit to put on size and strength to the body can use a lot of energy. It is

necessary to consume a high protein diet to replenish the body with the energy and nutrients it

needs. It also promotes a quicker muscle recovery and provides amino acids to assist with muscle

growth. “The protective effect of higher-protein diets on muscle and whole-body protein

homeostasis is compromised as the severity of energy deficit increases beyond 40% of daily

energy needs, as a greater proportion of dietary amino acids are oxidized for energy production,

thereby minimizing amino acid availability to support protein balance” (Carbone, 7). It is crucial

to ensure adequate intake of nutrients when participating in exercise to prevent the body from

failing or slowing down the interior systems. The human body runs and thrives off energy, and

without eating enough protein and nutrients it can fully deprive our body from being able to

properly function. There are different ways of ensuring our body is replenished with nutrients,

and different ways to consume protein as well. Protein can come from many different substances.

For example, protein powder is a good way to reach daily protein goals if cooking too often is

unreasonable. Plant-based protein usually consists of other nutrients that are good for the body

too, so regulating plant-based protein into a daily routine can benefit the body in even more ways

than losing body fat. It can provide the body with antioxidants, vitamins, and minerals. A low

carbohydrate intake influences metabolism as well, allowing the body to move quicker and
7

utilize carbohydrates and lipids as energy sources to replenish the muscles. It is important to eat a

substantial number of nutritional foods with an influx of protein everyday paired with a minimal

amount of carbohydrates in order to see muscle growth, optimize energy re-fuel, provide amino

acids for muscle replenishing and recovery, and preserve muscle tissue and support exercise

performances.

Multiple performed studies have shown the long-lasting benefits of a diet consisting of

high protein and low carbohydrates. The minimum amount recommended per day from the

Dietary Protein Intake and Human Health is “0.8 grams of protein per kilogram of bodyweight

per day” (Wu, 1). However, to be on what is considered a high protein diet, protein intake should

fall from around 2 to 2.5 grams of protein per kilogram of bodyweight daily. Adequate

consumption of nutrients influences the body’s need to build and repair muscles. As discussed in

Wu’s journal article ‘Food and Function’, “in adequately fed subjects, the rates of muscle protein

synthesis were increased by 112%” (Wu, 4.3). Undernutrition of protein can result in multiple

health implications such as anemia, weakness, vascular dysfunction, and edema. Protein

deficiency that leads to edema is caused by fluid retention and swelling in the abdominal area,

and it can also cause a hormonal imbalance that affects physiological processes such as brain

function. Some of the symptoms of this can be an influx of brain fog or struggling to concentrate.

Protein malnutrition can lead to weakness of muscles, putting a strain on daily tasks that makes

them challenging. There are negative body changes as well. A malnourished individual can

experience slower wound healing and have a higher chance of getting a dangerous infection that

can spread throughout the body and lead to severe illnesses. There are multiple negative and

dangerous effects associated with the undernutrition of proteins and nutrients that stress the

importance of proteins in supporting optimal body health and function. Anemia is caused by a
8

lack of iron, which causes fatigue and shortness of breath. These diseases and unpleasant factors

are preventable by following the recommended guidelines of consumption of protein to ensure

primary function and vitality.

In conclusion, the implicated benefits of a high protein and low carbohydrate diet have

been extensively researched and tested. Scientific studies, such as the one where patients went

through bariatric surgery, have proven that high protein diets are more effective for weight loss

than a low protein diet. Protein and carbohydrates are two very important nutrients that our body

uses to conduct energy to function properly and efficiently, and when the two are combined in

one diet, they provide the body with a multitude of health benefits. These health benefits like

cardiovascular health and a healthy digestive tract not only make the internal part of our bodies

healthier, but also makes us feel better too. Physical health is a key to a healthy well-being and

committing to this diet can provide that factor. Focusing on this diet can boost the immune

system, create a better feeling of satiety, increase muscle recovery, put on muscle mass and

achieve a healthy weight.

9

References

Brehm, B. J. & D'Alessio, D. A. (2008). Benefits of high-protein weight loss diets: enough

evidence for practice? Current Opinion in Endocrinology, Diabetes and Obesity,

15(5), 416-421. https://doi.org/10.1097/med.0b013e328308dc13.

Carbone, John W. & Pasiakos, Stefan M. (2020). Dietary Protein and Muscle Mass:

Translating Science to Application and Health Benefit. Nutrients. 11(5), 1136.

10.3390/nu11051136.

Leidy, Heather J., Clifton, Peter M., Arne, Astrup., Wycherley, Thomas P., Westerterp-Plantenga,

Margriet S., Luscombe-Marsh, Natalie D., Woods, Stephen C., & Mattes, Richard D.

(2015). The Role of Protein in Weight Loss and Maintenance. The American Journal of

Clinical Nutrition. 101(6), 1320S-1329S. https://doi.org/10.3945/ajcn.114.084038.

Moon, Jaecheol & Koh, Gwanpyo. (2020). Clinical Evidence and Mechanisms of

High-Protein Diet-Induced Weight Loss. JOMES. 29, 166-173. 10.7570/jomes20028.

Wu, Guoyao. (2016). Dietary protein intake and human health. Food & Function. 7(5), 1251–

1265. https://doi.org/10.1039/C5FO01530H.

Xu, Chenchen., Markova, Mariya., Seebeck, Nicole., Loft, Anne., Hornemann, Silke., Gantert,

Thomas., Kabisch, Stefan., Herz, Kathleen., Loske, Jennifer., Ost, Mario., Coleman,

Verena., Klauschen, Fredrick., Rosenthal, Anke., Lange, Volker., Machann, Jürgen.,

Klaus, Susanne., Grune, Tilman., Herzig, Stephan., Pivovarova-Ramich, Olga., &

Pfeiffer, Andreas F.H. (2020). High‐protein diet more effectively reduces hepatic fat than

low‐protein diet despite lower autophagy and FGF21 levels. Liver International. 40(12),

2982–2997. https://doi.org/10.1111/liv.14596.