High-Carb, Low-Protein Diet

🍚 High-Carb, Low-Protein Diet

Overview

The High-Carb, Low-Protein Diet emphasizes the intake of carbohydrates while significantly limiting protein. This approach is commonly used in endurance training, plant-based eating, or clinical nutrition settings like renal care where protein needs to be restricted.

Macronutrient Breakdown

  • 65–80% carbohydrates
  • 10–15% protein
  • 10–20% fat

How It Works

Carbohydrates serve as the main energy source. With low protein intake, the body relies on carbs for metabolism, which can benefit certain health conditions and provide quick fuel for athletes.

Benefits

  • Supports endurance performance (marathon runners, cyclists)
  • Improved digestion due to high fiber content
  • May reduce kidney strain in patients with kidney disease
  • Can be part of a low-cost, sustainable plant-based lifestyle

Ideal Foods

  • Whole grains: Brown rice, oats, quinoa
  • Starchy veggies: Potatoes, sweet potatoes
  • Fruits: Bananas, mangos, oranges
  • Legumes (limited protein): Chickpeas, lentils
  • Plant-based oils in moderation

Foods to Avoid

  • High-protein meats, poultry, and fish
  • Protein powders
  • Excess dairy
  • Processed or low-fiber carbs

Cautions

  • May lead to muscle loss if prolonged without protein balance
  • Can cause blood sugar spikes in insulin-sensitive individuals
  • Not suitable for those focused on muscle gain or fat loss
High Carb Sample 1 High Carb Sample 2