What Is a High-Protein Low-Fat Diet?

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  • Written By: M.C. Huguelet
  • Edited By: Heather Bailey
  • Last Modified Date: 09 January 2020
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As its name suggests, a high-protein low-fat diet is an eating plan which emphasizes the consumption of foods that are rich in protein yet low in fat. Compared to the many popular diet plans which center on the consumption of protein without attention to fat intake, a high-protein low-fat diet may allow an individual to lose weight without endangering his cardiovascular health. Some dieters may find this type of eating plan difficult to follow due to the limited number of food choices it offers, however. Further, health experts caution that those following a high-protein low-fat diet must take care to maintain nutritional balance.

Many weight loss enthusiasts endorse high-protein diets as an easy way to shed body fat. This may be because foods which are high in protein create a lingering feeling of fullness, thereby discouraging overeating. Furthermore, when consumption of the body’s usual energy source, carbohydrates, is minimized in favor of protein consumption, the body may begin burning fat as an alternative energy source.

A number of health experts agree, however, that while a diet centered only on protein consumption may speed weight loss, it can also present a number of health risks. First of all, many high-protein foods, such as red meat, are also high in saturated fats, which can raise cholesterol and endanger cardiovascular health. Further, a diet focused solely on high-protein choices tends to lack a number of important vitamins and nutrients which are normally derived from lower-protein foods.


The high-protein low-fat diet may offer dieters a way to lose weight effectively while avoiding some of the health risks commonly associated with high-protein eating plans. This diet involves choosing foods which are good sources of protein, but are also low in fat. Examples of high-protein low-fat foods include skinless white-meat turkey and chicken, beans, fish, and egg whites.

While a high-protein low-fat diet may be a safer alternative to a simple high-protein diet, some might find the plan difficult to follow due to the limited number of foods which fit both the protein-rich and low-fat categories. Further, health experts caution that those following this type of eating plan must take care to ensure that their diet is nutritionally balanced. For instance, they should incorporate healthy sources of carbohydrates and fiber, such as fruits, vegetables, and whole grains, into their daily diet. Finally, dieters should be aware of the importance of regular physical activity in maintaining a healthy weight and strengthening the heart.



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