What's Better: High-Protein or Low-Carb Diet for Weight Loss?
High-protein and low-carb are very popular ways to lose weight—and when high-protein and low-carb are combined, this is usually a version of the ketogenic diet, depending on the (healthy) carbs consumed. Both low-carb and high-protein can help with weight loss, whether combined or done separately. But how does it break down for long-term weight management? Here are the pros of low-carb and high-protein for weight loss.
Low-Carb Fat-Burning
A low-carb diet forces your body to use fat as fuel. "The body uses carbs as its main energy source," says the Mayo Clinic. "During digestion, complex carbs are broken down into simple sugars, also called glucose, and released into your blood. This is called blood glucose. Insulin is released to help glucose enter the body's cells, where it can be used for energy. Extra glucose is stored in the liver and in muscles. Some are changed to body fat. A low-carb diet is meant to cause the body to burn stored fat for energy, which leads to weight loss."
Low-Carb Feeling Full
Low-carb diets can make you feel full for longer. "Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets," says the Mayo Clinic. "But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren't very large. Cutting calories and carbs may not be the only reason for weight loss with low-carb diets. Some studies show that you may shed some weight because the extra protein and fat help you feel full longer. Feeling full longer helps you eat less."
Protein For Satiety
Protein encourages weight loss in many different ways, including satiety. "Protein is invaluable when it comes to increased fullness and satisfaction after a meal," Annalise Pratt, RD, tells the Cleveland Clinic. "Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side."
Thermic Effect of Protein
Protein burns calories just as part of the digestion process. "When you eat, your body burns calories as it breaks down food, absorbs nutrients, and turns food into energy for your body. This is called the thermic effect of food (TEF)," says the Cleveland Clinic. "Your body burns more calories digesting protein than carbohydrates, so protein has a higher TEF. Just by eating protein, you're already burning more calories. That's good news if you're trying to burn an extra 500 calories each day in order to lose weight."
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Low-Carb and Insulin
Cutting carbs is significantly easier than counting calories and being constantly hungry—especially as limiting calories can slow down metabolism. "Insulin — you can think of (it) as the ultimate fat cell fertilizer," Dr. David Ludwig, professor of nutrition at Harvard School of Public Health, tells TODAY. "Too much insulin, fat cells get programmed to hoard calories. So, there aren't too many calories in the bloodstream. And that's why we get hungry."
Protein and Hormones
Protein helps encourage weight loss by causing loss of appetite. "[Protein] takes longer to digest than carbohydrates, which helps regulate blood sugar and slows down the pace your stomach empties," says UnityPoint Health. "Protein suppresses the hunger hormone, ghrelin while boosting appetite-reducing hormones like GLP-1 and leptin."
Low-Carb and Weight Loss
"People have a remarkably healthy response to these diets," researcher Jeff Volek, a professor in the department of Human Sciences at Ohio State University, tells TODAY. "The body responds in a really elegant way. When you limit carbohydrates, the body gets really good at burning its own body fat because it doesn't have a lot of sugar to burn for fuel."
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Protein and Fat Storage
Protein helps preserve lean muscle mass and prevent fat storage. "Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen)," says the Cleveland Clinic. "Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds. Protein is much harder to store as body fat than carbohydrates or fats, so even if you have too much protein, you store less fat." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
