<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein-and-carbs–b65d9e2.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein-and-carbs–b65d9e2.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein-and-carbs–b65d9e2.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-867238 alignnone size-landscape_thumbnail" alt="Chicken teriyaki stir fry meal prep lunch box containers with broccoli, rice and carrots" title="Protein and carbs – get the balance right" /> <p class="p2">Often viewed with suspicion, high-protein diets are thought, by some, to be just another fad. However, numerous high-protein <a href="https://www.ncbi.nlm.nih.gov/pubmed/22397883" target="_blank" rel="noopener"><span class="s1">eating plans</span></a> claim cutting carbs in favour of protein not only helps you <a href="https://www.ncbi.nlm.nih.gov/pubmed/26166555" target="_blank" rel="noopener"><span class="s1">lose weight</span></a>, but do so more effectively. Add to this that, as we age, there is an <a href="https://pubmed.ncbi.nlm.nih.gov/15640517/#:~:text=The%20recommended%20dietary%20allowance%20(RDA,or%20less%20by%20age%2070" target="_blank" rel="noopener"><span class="s2">increasing need</span></a> for high-quality protein to maintain muscle mass and it’s clear this is not a straightforward topic.</p>
<p class="p2"><b>Discover more about <a href="/diets-explained" target="_blank" rel="noopener">popular diets</a> including the <a href="/howto/guide/what-is-the-macro-diet" target="_blank" rel="noopener">macro diet</a>, the <a href="/howto/guide/what-ketogenic-diet">keto diet</a> and learn more about <a href="/howto/guide/spotlight-high-protein-diets">high-protein diets</a>. </b></p>
<h2 class="p2">Do I need carbs?</h2>
<p class="p2">We need to include <a href="/howto/guide/all-you-need-to-know-about-carbohydrates" target="_blank" rel="noopener">carbs</a> in the diet because they provide the body with glucose, which fuels our muscles and organs, including our brain. In fact, <span class="s2">carbs</span> are the body’s <a href="https://pubmed.ncbi.nlm.nih.gov/8116550/" target="_blank" rel="noopener"><span class="s2">main source of energy</span></a>. They’re broken down by the digestive system into glucose (sugar) before being absorbed into the bloodstream, from where the glucose can be used as ready energy or diverted to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/#:~:text=In%20humans%20the%20majority%20of,to%20survive%20and%20stay%20healthy" target="_blank" rel="noopener"><span class="s2">muscles or liver for storage</span></a>.</p>
<p class="p2">Often overlooked but an important type of carbohydrate, <a href="https://pubmed.ncbi.nlm.nih.gov/30805214/" target="_blank" rel="noopener"><span class="s2">fibre</span></a> is vital for general health as it may help reduce the risk of some diseases including <a href="https://pubmed.ncbi.nlm.nih.gov/25987032/#:~:text=Conclusions%3A%20The%20present%20study%20suggests,colorectal%20cancer%20and%20colon%20cancer" target="_blank" rel="noopener"><span class="s2">bowel cancer</span></a>, heart disease and type 2 diabetes. It also helps to promote digestive health and may help manage appetite.</p>
<p class="p2">The amount of carbs you need will depend on your age, sex, gender and activity levels. As a guide, the <a href="http://www.foodlabel.org.uk/label/reference-intakes.aspx" target="_blank" rel="noopener"><span class="s1">Reference Intake</span></a><span class="s2"> (RI)</span>, which is based on a moderately active adult female, is currently 260g of carbs per day. Although <a href="/howto/guide/how-much-fibre-should-i-eat-per-day#" target="_blank" rel="noopener"><span class="s2">there is no RI for fibre</span></a>, most experts agree that we should be consuming 30g daily.</p>
<h2 class="p2">Do I need protein?</h2>
<p class="p2">Protein is essential for growth, brain development, healthy bones, to regulate our hormones, support our immune systems and much more. In the UK, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/" target="_blank" rel="noopener"><span class="s1">Reference Intake</span></a> (RI) is 0.75 gram/kg of body weight – this represents the minimum amount of protein you need to stay well and is based on an average, sedentary adult. This is a baseline, so to determine how much you need you will need to consider other factors such as your age, weight, gender, activity levels and your life stage.</p>
<p class="p2">For more information, read our expert guide on <a href="/howto/guide/how-much-protein-do-i-need" target="_blank" rel="noopener"><span class="s1">how much protein you need</span></a>.</p>
<h2 class="p2">How does this compare to the popular keto diet?</h2>
<p class="p2">Those following a keto diet tend to restrict their intake beyond guideline amounts with carbs typically restricted to no more than <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830/#:~:text=Individuals%20on%20a%20ketogenic%20diet,is%20followed%20by%20fat%20loss" target="_blank" rel="noopener"><span class="s1">20-50g per day</span></a>, this is so that the body triggers a process called ketosis (this produces ketones that are used as an <a href="https://www.ncbi.nlm.nih.gov/books/NBK493179/#:~:text=Most%20organs%20and%20tissues%20can,an%20absolute%20minimum%20glucose%20requirement" target="_blank" rel="noopener"><span class="s2">alternative energy source</span></a>). To put this in perspective, an average banana contains 20g and a medium baked potato 41g, so clearly a strict keto diet demands careful planning and compliance. A set amount of protein is also suggested – the reason being that the building blocks of protein, known as amino acids, can be converted to glucose. The amount of protein suggested typically represents 10-20% of your daily energy intake and is determined so as to preserve lean body mass, including muscle, whilst not disrupting ketosis. In effect, the standard keto diet is a high-fat, low-carb, moderate protein diet.</p>
<h2 class="p2">Do carbs and protein work together?</h2>
<p class="p2">Carbs, protein and <a href="/howto/guide/types-of-fat#" target="_blank" rel="noopener"><span class="s2">fat</span></a> form the three macronutrients – nutrients that we require in large amounts – and as such form the foundation of a <span class="s2">healthy, <a href="/howto/guide/balanced-diet" target="_blank" rel="noopener">balanced diet</a></span>.</p>
<p class="p2">In addition to this, those who are active and especially those competing in <a href="https://www.ncbi.nlm.nih.gov/pubmed/23846824" target="_blank" rel="noopener"><span class="s1">endurance sports</span></a>, require adequate carbs to optimise their performance and <a href="https://pubmed.ncbi.nlm.nih.gov/21375795/" target="_blank" rel="noopener"><span class="s1">protein</span></a> to support muscle repair and recovery.</p>
<h2><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-866928 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Protein700-536436c.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Protein foods" title="Protein and carbs – get the balance right">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></h2>
<h2 class="p2">Can a diet high in protein help me lose weight?</h2>
<p class="p1">If your goal is to lose weight, it’s useful to know a few facts. Fats and carbohydrates are considered our main fuels, which means we don’t typically use protein as a source of energy but we can do if we are not getting enough calories from other sources. Using protein for energy can give you a <span class="s1">slight <a href="https://www.ncbi.nlm.nih.gov/books/NBK218769/" target="_blank" rel="noopener">calorie-burning edge</a></span>, that’s because protein has a greater ‘thermic effect’ than either carbs or fat – what this means is when we digest and absorb protein our body uses more energy. Adequate amounts of protein in the diet also promotes our <a href="https://pubmed.ncbi.nlm.nih.gov/22585905/" target="_blank" rel="noopener"><span class="s1">sense of fullness</span></a> from a meal, helping to <a href="https://www.ncbi.nlm.nih.gov/pubmed/26960445"><span class="s2">regulate our appetite</span></a> and limit snacking.</p>
<p class="p1">A number of studies suggest a diet higher in protein may help you <span class="s1">lose body fat</span> as opposed to lean muscle, which is always the aim if you’re looking to lose weight. Furthermore, a higher protein intake appears to help manage the symptoms of <a href="https://www.nhs.uk/conditions/metabolic-syndrome/" target="_blank" rel="noopener"><span class="s1">metabolic syndrome</span></a><span class="s2">, </span>such as poor <a href="https://www.ncbi.nlm.nih.gov/pubmed/21586415" target="_blank" rel="noopener"><span class="s1">blood sugar control</span></a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/24472635" target="_blank" rel="noopener"><span class="s1">insulin management</span></a> as well as <a href="https://www.ncbi.nlm.nih.gov/pubmed/23107524" target="_blank" rel="noopener"><span class="s1">high cholesterol and triglycerides</span></a>.</p>
<h2 class="p2">Are there better times of the day to eat protein or carbs?</h2>
<p class="p2">Ideally, include some protein with each meal but focus especially on the morning – eating protein early in the day helps <a href="https://pubmed.ncbi.nlm.nih.gov/20125103/#:~:text=A%20breakfast%20rich%20in%20dietary,appetite%20control%20in%20young%20people" target="_blank" rel="noopener"><span class="s2">manage cravings</span></a> and trains your circadian rhythm, and therefore may support <a href="https://pubmed.ncbi.nlm.nih.gov/19823006/" target="_blank" rel="noopener"><span class="s2">better sleep</span></a>.</p>
<p class="p2">Carbs are the body’s preferred energy source so if you plan to be active make sure you’ve eaten sufficient fuel in the form of carbs beforehand. The ideal sources include fibre-rich, complex carbs, like oats, as well as starchy vegetables including <span class="s2"><a href="/howto/guide/top-5-health-benefits-of-potatoes#" target="_blank" rel="noopener">potatoes</a>.</span> Often considered a fattening food, potatoes provide resistant starch, a possible <a href="https://pubmed.ncbi.nlm.nih.gov/32161479/" target="_blank" rel="noopener"><span class="s2">appetite suppressant</span></a>. If your activity levels drop as your day progresses, you may wish to reduce the proportion of carbs on your plate.</p>
<h2 class="p2">Are there health implications to consider?</h2>
<p class="p2">As with most diets, it is important to achieve balance. A prolonged intake of high amounts of protein at the expense of carbs has been associated with <a href="https://www.ncbi.nlm.nih.gov/pubmed/21102327" target="_blank" rel="noopener"><span class="s1">bone loss</span></a> and potential kidney damage in those with existing renal issues; however, in otherwise healthy individuals, there is <a href="https://www.ncbi.nlm.nih.gov/pubmed/25979491" target="_blank" rel="noopener"><span class="s1">little evidence</span></a> to this effect. In fact, in the otherwise healthy (including the <a href="https://www.ncbi.nlm.nih.gov/pubmed/26960445" target="_blank" rel="noopener"><span class="s1">elderly</span></a>), a higher protein intake combined with minimal change in carbs, may help prevent the loss of muscle mass and strength and may help <a href="https://pubmed.ncbi.nlm.nih.gov/16002798/#:~:text=and%20ghrelin%20concentrations-,A%20high%2Dprotein%20diet%20induces%20sustained%20reductions%20in%20appetite%2C%20ad,plasma%20leptin%20and%20ghrelin%20concentrations" target="_blank" rel="noopener"><span class="s2">regulate appetite</span></a> and blood sugar control.</p>
<p class="p2">The composition of your diet is of course important. For example, some high-protein diets restrict carbs so severely that they may lead to nutritional inadequacies and possibly a lack of fibre. <a href="https://www.ncbi.nlm.nih.gov/pubmed/21389180" target="_blank" rel="noopener"><span class="s1">Low-fibre diets</span></a> are likely to impact the health of your gut and potentially increase the risk of colonic disease.</p>
<h2 class="p2">What does a healthy portion look like?</h2>
<p class="p2">Protein and carbs both play a part in helping you shed excess weight and reach your optimal body composition. When choosing protein, it’s worth remembering that animal and plant-based proteins are equally effective so opt for lean protein such as chicken, turkey, fish and dairy, as well as soy-based protein, beans, nuts and seeds – a healthy portion is about the size of the palm of your hand.</p>
<p class="p2">The type of carbs you choose is equally as important. Complex carbs, such as wholegrain bread, oats and rice, as well as fruit and veg are nutrient-dense and fibre-rich – a portion is about the size of your clenched fist.</p>
<h2 class="p2">Last words</h2>
<p class="p2">In conclusion, striking the right balance between protein and carbs really depends on your age, gender, size and activity levels. For the majority of healthy adults, a diet higher in protein for a specified period (such as a few months), shouldn’t cause a problem. That said, the implications of following a high-protein diet over a long-term period, combined with a restriction of carbs, is still being researched and may vary, dependent on age and genetics.</p>
<p class="p2">Don’t forget that UK RIs for carbs and protein are guideline amounts and your specific daily requirements will depend on your age, state of health, level of activity and stage of life, with mid-life and older people typically requiring more protein.</p>
<p class="p2"><b>If you have a chronic health condition such as liver or kidney disease or diabetes, or if you are pregnant or planning a pregnancy, consult your GP before making any significant changes to your diet</b>.</p>
<h3 class="p2">Enjoyed this? Read more…</h3>
<p class="p1"><a href="/howto/guide/spotlight-low-carbohydrate-diets" target="_blank" rel="noopener">What are low-carb diets?</a><br>
<a href="/howto/guide/spotlight-high-protein-diets" target="_blank" rel="noopener">What are high-protein diets?</a><br>
<a href="/howto/guide/what-macrobiotic-diet#" target="_blank" rel="noopener">What is the macrobiotic diet?</a><br>
<a href="/howto/guide/best-sources-protein" target="_blank" rel="noopener">10 high protein foods</a><br>
<a href="/howto/guide/20-high-protein-vegetarian-foods" target="_blank" rel="noopener">20 high-protein vegetarian foods</a></p>
<p class="p1"><span class="s1">Find out <a href="https://www.bbcgoodfood.com/howto/guide/balanced-diet"><span class="s2">how to eat a balanced diet</span></a>, including specific tips for <a href="https://www.bbcgoodfood.com/howto/guide/balanced-diet-women"><span class="s2">women</span></a>, <a href="https://www.bbcgoodfood.com/howto/guide/balanced-diet-men"><span class="s2">men</span></a>, <a href="https://www.bbcgoodfood.com/howto/guide/balanced-diet-vegetarian"><span class="s2">vegetarians</span></a> and <a href="https://www.bbcgoodfood.com/howto/guide/balanced-diet-vegan"><span class="s2">vegans</span></a>.</span></p>
<p><b>Delicious, high-protein recipes:</b></p>
<p class="p3"><span class="s2"><a href="https://www.bbcgoodfood.com/recipes/spinach-protein-pancakes">Spinach protein pancakes</a></span><span class="s3"><br>
<a href="https://www.bbcgoodfood.com/recipes/indian-chicken-protein-pots"><span class="s2">Indian chicken protein pots</span></a><br>
<a href="https://www.bbcgoodfood.com/recipes/tuna-nicoise-protein-pots"><span class="s2">Tuna Niçoise protein pot</span></a><br>
<a href="https://www.bbcgoodfood.com/recipes/wild-salmon-veggie-bowl"><span class="s2">Wild salmon veggie bowl</span></a><br>
<a href="https://www.bbcgoodfood.com/recipes/rich-paprika-seafood-bowl"><span class="s2">Rich paprika seafood bowl</span></a></span></p>
<p><strong>Diet articles:</strong><br>
Visit our <a href="/diets-explained" target="_blank" rel="noopener">‘All you need to know about diets’</a> page for recipes and more expert advice on weight loss, including <a href="/howto/guide/all-you-need-to-know-about-keto">keto</a> and the <a href="/howto/guide/what-52-diet" target="_blank" rel="noopener">5:2 diet</a>.</p>
<p><strong>Vitamin & mineral articles:</strong><br>
Check out our <a href="/vitamins-and-minerals" target="_blank" rel="noopener">Vitamins and Minerals Information Hub</a> to learn more about key nutrients – from whether you’re getting <a href="/howto/guide/am-i-getting-enough-vitamin-d" target="_blank" rel="noopener">enough vitamin D</a> to the <a href="/howto/guide/best-sources-vitamin-c" target="_blank" rel="noopener">top 10 healthiest sources of vitamin C</a>, plus <a href="/howto/guide/vital-minerals" target="_blank" rel="noopener">vital minerals</a> you need in your diet.</p>
<p><strong>Healthy eating articles:</strong><br>
Find out more about <a href="/healthy-eating-hub" target="_blank" rel="noopener">healthy eating</a>, from your <a href="/howto/guide/eat-your-age" target="_blank" rel="noopener">nutritional needs whatever your age</a> to <a href="/howto/guide/top-tips-for-healthy-eating-on-a-budget" target="_blank" rel="noopener">healthy eating on a budget</a>.</p>
<hr>
<p class="p2"><i>This page was reviewed on 9 January 2023 by Kerry Torrens.</i></p>
<p class="p1"><i>Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.</i></p>
<p class="p1"><i>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i></p>
Protein and carbs – get the balance right
by 
luciana
luciana 
