Both low-carbohydrate and high-protein diets are effective strategies for weight loss, but research suggests that increasing protein intake may offer a slight advantage in fat reduction. The optimal approach depends on individual needs and preferences, as both methods can deliver results.
How Low-Carb Diets Work
Low-carb diets restrict carbohydrate consumption. General dietary guidelines suggest 45–65% of daily calories should come from carbohydrates, but low-carb plans typically fall below 130 grams per day (less than 26% of total calories).
More restrictive versions, like the ketogenic (keto) diet, limit intake to under 50 grams daily (less than 10% of calories). Low-carb diets promote fullness and stabilize blood sugar, which can reduce overall calorie intake. A 2020 review found low-carb diets more effective for weight loss than low-fat diets over 6–12 months. A 2023 study showed a low-carb diet (under 130 grams/day) led to greater BMI and waist circumference reductions in people with type 2 diabetes compared to a Mediterranean diet. However, other studies show no significant difference between low-carb and calorie-restricted diets.
The Benefits of High-Protein Diets
High-protein diets exceed the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram (0.36 grams per pound) of body weight. Most individuals benefit from consuming 10–35% of daily calories as protein, often exceeding 1.2 grams per kilogram (0.54 grams per pound).
Increased protein slows digestion, stimulates fullness hormones, and reduces overall calorie consumption. A 2021 review found that diets with 18–59% of calories from protein were more effective for weight loss, resulting in an average 3.5-pound (1.6-kilogram) decrease compared to control diets. Crucially, high-protein intake helps preserve muscle mass during weight loss, supporting a higher resting metabolic rate (RMR). A 2024 review confirmed that higher protein intake prevented muscle loss in overweight or obese individuals.
Combining Low-Carb and High-Protein
Many low-carb diets are naturally high in protein, and vice versa. Reducing one macronutrient often necessitates increasing another to maintain calorie balance. A combined approach leverages both mechanisms: limiting carbs for metabolic effects and boosting protein for satiety and muscle preservation.
A 2021 study showed that obese individuals lost 58% more weight on a low-carb, high-protein diet (30% carbs, 30% protein, 40% fat) over four weeks compared to a Mediterranean diet (55% carbs, 15% protein, 30% fat). This suggests that diets lower in carbohydrates and higher in protein may yield superior weight loss results.
Choosing the Right Approach
Both low-carb and high-protein diets offer flexibility. A low-carb, higher-protein approach may be ideal for improving blood sugar control alongside weight loss. A high-protein diet is optimal for weight loss while maintaining or building muscle mass. Highly restrictive diets, like keto, may suit individuals with diabetes or obesity, but are not necessary for most people.
If you are unsure which diet is best for you, consult a registered dietitian. They can help develop a personalized plan that aligns with your health needs and preferences.
