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High Protein Low Carb Diet: Complete Macro Guide
A high protein low carb (HPLC) diet combines elevated protein intake with moderate carbohydrate restriction to create an effective approach for fat loss, body recomposition, and metabolic health. Unlike keto, HPLC does not require entering ketosis, and unlike standard dieting, it dramatically increases protein to preserve muscle. This guide covers the optimal HPLC macro split, detailed food lists, sample meal plans, and who will benefit most from this approach.
- HPLC macro split: 40% protein, 20% carbs, 40% fat for most people
- Protein target: 1.0-1.2g per pound of body weight for maximum muscle preservation
- Carbs kept moderate: 50-100g daily, focused on vegetables, berries, and small starchy portions
- Not as extreme as keto: More sustainable, better for gym performance, easier to follow
- Best for: Fat loss, insulin resistance, sedentary to moderate activity, body recomposition
- Muscle protection: High protein + resistance training preserves lean mass during a deficit
- Thermic advantage: Protein burns 20-30% of its calories during digestion
- Satiety boost: High protein reduces hunger hormones by up to 25%
- Use our free macro calculator to set your HPLC targets
The HPLC Macro Split
The standard high protein low carb macro split is:
- Protein: 40% of total calories (1.0-1.2g per pound)
- Carbohydrates: 20% of total calories (50-100g daily)
- Fat: 40% of total calories
This split provides enough protein to maximize muscle preservation and the thermic effect of food, while keeping carbohydrates low enough to improve insulin sensitivity and reduce hunger. The moderate fat intake supports hormone production and meal satisfaction. For the detailed calculation process, see our how to calculate macros guide.
HPLC Macros by Calorie Level
Understanding exactly how the 40/20/40 split translates to grams at different calorie levels helps you plan your meals. This table shows the precise gram targets for common calorie ranges.
| Daily Calories | Protein (g) | Carbs (g) | Fat (g) | Typical User |
|---|---|---|---|---|
| 1,400 | 140g | 70g | 62g | Small female, aggressive cut |
| 1,600 | 160g | 80g | 71g | Average female cutting |
| 1,800 | 180g | 90g | 80g | Active female or smaller male cutting |
| 2,000 | 200g | 100g | 89g | Average male cutting |
| 2,200 | 220g | 110g | 98g | Larger male cutting |
| 2,400 | 240g | 120g | 107g | Very active or recomposition |
| 2,600 | 260g | 130g | 116g | Maintenance or lean bulk |
| 2,800 | 280g | 140g | 124g | Active maintenance |
HPLC vs Keto vs Standard Dieting
Understanding how HPLC compares to other popular approaches helps you choose the right diet for your situation. Research from the International Society of Sports Nutrition supports high-protein approaches for body composition.
| Factor | HPLC (40/20/40) | Keto (20/5/75) | Standard (30/40/30) |
|---|---|---|---|
| Protein % | 40% (very high) | 20-25% (moderate) | 25-30% (moderate) |
| Daily carbs | 50-100g | 20-50g | 150-250g |
| Ketosis required | No | Yes | No |
| Muscle preservation | Excellent | Good (if protein adequate) | Good (if protein adequate) |
| Satiety | Very high (protein + fat) | High (fat-driven) | Moderate |
| Gym performance | Good (some carb fuel available) | Reduced for 2-4 weeks, then adapts | Best (full glycogen) |
| Insulin sensitivity | Improved | Significantly improved | Moderate improvement |
| Food flexibility | Moderate | Low (very restricted) | High |
| Sustainability | Good for most people | Difficult for many long-term | Easiest to maintain |
| Thermic advantage | Highest (most protein) | Moderate | Moderate |
| Adaptation period | Minimal (1-3 days) | 2-4 weeks (keto flu) | None |
| Best for | Fat loss with muscle preservation | Insulin resistance, epilepsy, keto enthusiasts | General health, athletes |
Benefits of High Protein Diets
The elevated protein intake in HPLC provides several powerful advantages, well-documented by research reviewed at Examine.com and the Harvard School of Public Health:
Thermic Effect of Food (TEF)
Protein has the highest thermic effect of any macronutrient. Your body burns 20-30% of protein calories just during digestion, compared to 5-10% for carbs and 0-3% for fat. On a 200g protein diet (800 calories from protein), you burn approximately 160-240 extra calories daily from TEF alone - equivalent to 20-30 minutes of moderate cardio.
Superior Satiety
Protein is the most filling macronutrient. It reduces ghrelin (hunger hormone), increases peptide YY and GLP-1 (fullness hormones), and slows gastric emptying. People on high-protein diets consistently report less hunger despite eating fewer total calories. This makes HPLC particularly effective for people who struggle with appetite control.
Muscle Preservation During Fat Loss
During a caloric deficit, your body draws energy from both fat stores and muscle tissue. High protein intake signals your body to spare muscle and preferentially burn fat. A study by Helms et al. (2014) found that resistance-trained individuals maintaining protein at 1.0g+ per pound preserved significantly more lean mass than those eating standard protein levels. For detailed protein guidance, see our protein intake guide.
Blood Sugar Stabilization
The combination of high protein and low carbohydrate intake helps maintain stable blood glucose levels. Protein has minimal impact on blood sugar while carbohydrate restriction reduces glucose spikes. This is particularly beneficial for individuals with insulin resistance, prediabetes, or metabolic syndrome.
HPLC Protein Sources Ranked by Quality
Not all protein sources are created equal. The following table ranks the best HPLC protein options by DIAAS score (protein quality), leucine content, and practical considerations. Data sourced from the FAO protein quality report.
| Protein Source | DIAAS Score | Leucine/100g | Protein/Serving | Carbs/Serving | HPLC Rating |
|---|---|---|---|---|---|
| Whey Isolate | 125 | 11.0g | 27g/scoop | 1g | Excellent |
| Eggs (whole) | 113 | 1.1g | 18g/3 eggs | 0g | Excellent |
| Chicken breast | 108 | 2.4g | 46g/6oz | 0g | Excellent |
| Beef (sirloin) | 106 | 2.2g | 46g/6oz | 0g | Excellent |
| Salmon | 104 | 1.8g | 40g/6oz | 0g | Excellent |
| Casein protein | 104 | 8.9g | 24g/scoop | 3g | Excellent |
| Greek yogurt | 100 | 1.0g | 23g/cup | 9g | Very Good |
| Cottage cheese | 97 | 1.1g | 28g/cup | 8g | Very Good |
| Pork tenderloin | 97 | 2.0g | 40g/6oz | 0g | Excellent |
| Shrimp | 95 | 1.9g | 36g/6oz | 0g | Excellent |
| Turkey breast | 93 | 2.1g | 42g/6oz | 0g | Excellent |
| Tuna (canned) | 91 | 1.7g | 30g/can | 0g | Excellent |
| Tofu (firm) | 92 | 0.8g | 18g/6oz | 3g | Good |
| Tempeh | 89 | 0.9g | 31g/cup | 9g | Good |
| Edamame | 71 | 0.7g | 18g/cup | 14g | Moderate |
High Protein Low Carb Food List
Here are the best foods for an HPLC diet, organized by primary macronutrient contribution:
| Food | Serving | Protein | Carbs | Fat | Calories | Notes |
|---|---|---|---|---|---|---|
| Chicken breast | 6 oz | 46g | 0g | 4g | 220 | HPLC staple, extremely lean |
| Salmon (wild) | 6 oz | 40g | 0g | 11g | 260 | Omega-3s, vitamin D |
| Eggs (whole) | 3 large | 18g | 0g | 15g | 210 | Complete protein, choline |
| Ground turkey (93%) | 6 oz | 42g | 0g | 12g | 280 | Versatile, moderate fat |
| Sirloin steak | 6 oz | 46g | 0g | 14g | 310 | Iron, B12, zinc |
| Greek yogurt (nonfat) | 1 cup | 23g | 9g | 0g | 130 | Probiotics, calcium |
| Cottage cheese (2%) | 1 cup | 28g | 8g | 5g | 185 | Casein protein, great before bed |
| Whey protein | 1 scoop | 25g | 3g | 1g | 120 | Fast-absorbing, convenient |
| Shrimp | 6 oz | 36g | 0g | 2g | 170 | Very lean, selenium |
| Pork tenderloin | 6 oz | 40g | 0g | 6g | 220 | Lean pork cut, thiamine |
| Tuna (canned in water) | 1 can (5 oz) | 30g | 0g | 1g | 130 | Budget-friendly, limit to 2-3x/week |
| Cod fillet | 6 oz | 40g | 0g | 2g | 180 | Very lean white fish |
| Egg whites | 1 cup | 26g | 0g | 0g | 126 | Pure protein, no fat |
| Almonds | 1 oz | 6g | 6g | 14g | 164 | MUFA, vitamin E, magnesium |
| Avocado | 1/2 medium | 2g | 6g | 12g | 120 | Fiber, potassium, MUFA |
| Olive oil | 1 tbsp | 0g | 0g | 14g | 120 | MUFA, polyphenols |
| Cheese (cheddar) | 1 oz | 7g | 0g | 9g | 113 | Calcium, protein, B12 |
| Broccoli | 1 cup | 3g | 6g | 0g | 31 | Fiber, vitamin C, low-carb |
| Spinach | 2 cups raw | 2g | 2g | 0g | 14 | Iron, folate, nearly zero carbs |
| Cauliflower | 1 cup | 2g | 5g | 0g | 27 | Versatile rice/mash substitute |
| Berries (mixed) | 1/2 cup | 1g | 10g | 0g | 40 | Antioxidants, lowest-sugar fruit |
| Peppers (bell) | 1 medium | 1g | 6g | 0g | 30 | Vitamin C, versatile cooking |
| Asparagus | 6 spears | 2g | 4g | 0g | 20 | Folate, low-carb side dish |
| Tofu (firm) | 6 oz | 18g | 3g | 9g | 165 | Plant-based protein option |
| Walnuts | 1 oz | 4g | 4g | 18g | 185 | Omega-3 ALA, brain health |
| Peanut butter (natural) | 2 tbsp | 8g | 6g | 16g | 190 | Protein + fat source |
| Zucchini | 1 cup | 1g | 3g | 0g | 17 | Pasta substitute, very low carb |
| Mushrooms | 1 cup | 3g | 3g | 0g | 22 | Vitamin D (if sun-exposed) |
| Dark chocolate (85%+) | 1 oz | 2g | 13g | 12g | 170 | Occasional treat, antioxidants |
Low-Carb Vegetable Carb Counter
When following HPLC, vegetables become a critical carb source. This table helps you budget your carb intake across different vegetables.
| Vegetable | Serving Size | Net Carbs | Fiber | HPLC Servings/Day |
|---|---|---|---|---|
| Spinach | 2 cups raw | 0.8g | 1.4g | Unlimited |
| Lettuce (romaine) | 2 cups | 0.6g | 1.0g | Unlimited |
| Cucumber | 1 cup sliced | 2.0g | 0.5g | Unlimited |
| Celery | 2 stalks | 1.0g | 0.6g | Unlimited |
| Zucchini | 1 cup | 2.0g | 1.0g | 3-4 |
| Asparagus | 6 spears | 2.4g | 1.2g | 3-4 |
| Broccoli | 1 cup | 3.6g | 2.4g | 2-3 |
| Cauliflower | 1 cup | 2.8g | 2.0g | 2-3 |
| Green beans | 1 cup | 4.0g | 2.7g | 2 |
| Bell pepper | 1 medium | 4.3g | 1.7g | 2 |
| Brussels sprouts | 1 cup | 4.6g | 3.3g | 2 |
| Cabbage | 1 cup shredded | 3.0g | 2.0g | 2-3 |
| Tomato | 1 medium | 4.0g | 1.5g | 2 |
| Onion | 1/4 cup diced | 3.0g | 0.5g | 1-2 |
| Carrots | 1 medium | 5.0g | 1.7g | 1 |
Sample HPLC Meal Plan: 1,600 Calories
This plan targets approximately 160g protein, 80g carbs, and 71g fat - suitable for a smaller individual or a woman on a moderate cut.
| Meal | Foods | Protein | Carbs | Fat | Cal |
|---|---|---|---|---|---|
| Breakfast (7am) | 3 eggs scrambled, 1/2 avocado, 1 cup spinach | 20g | 6g | 22g | 300 |
| Lunch (12pm) | 6 oz chicken breast, large mixed salad, 1 tbsp olive oil, 1/2 cup berries | 48g | 18g | 16g | 410 |
| Snack (3pm) | 1 cup Greek yogurt (nonfat), 10 almonds | 27g | 12g | 10g | 245 |
| Dinner (6:30pm) | 6 oz salmon, roasted cauliflower + broccoli, 1 tsp butter | 42g | 10g | 16g | 350 |
| Evening (9pm) | 1 scoop casein protein, 1 tbsp peanut butter | 28g | 5g | 9g | 215 |
| TOTAL | 165g | 51g | 73g | 1,520 |
Sample HPLC Meal Plan: 2,200 Calories
This plan targets approximately 220g protein, 110g carbs, and 98g fat - suitable for an active male or larger individual on HPLC.
| Meal | Foods | Protein | Carbs | Fat | Cal |
|---|---|---|---|---|---|
| Breakfast (7am) | 4 eggs, 2 slices turkey bacon, 1/2 avocado, 1 cup peppers | 36g | 10g | 30g | 450 |
| Lunch (12pm) | 7 oz sirloin steak, large salad, 1 tbsp olive oil, 1/2 cup sweet potato | 52g | 22g | 20g | 475 |
| Pre-Workout (3pm) | 1 scoop whey, 1 medium apple | 25g | 25g | 1g | 210 |
| Dinner (6:30pm) | 7 oz chicken thigh (skinless), zucchini noodles, pesto (2 tbsp), mushrooms | 48g | 8g | 22g | 420 |
| Snack (8:30pm) | 1.5 cups cottage cheese (2%), 1 oz walnuts | 38g | 14g | 24g | 420 |
| Evening (10pm) | Protein shake, 1 tbsp almond butter | 28g | 6g | 11g | 235 |
| TOTAL | 227g | 85g | 108g | 2,210 |
For additional meal ideas and food sources, see our best foods for macros and meal prep for macros guides.
HPLC Weekly Meal Prep Template
Batch cooking is essential for HPLC success. Here is a weekly prep template that provides variety while keeping meal prep efficient.
| Prep Item | Quantity | Proteins | Storage | Use For |
|---|---|---|---|---|
| Grilled chicken breast | 3 lbs | ~350g total | 5 days fridge | Salads, stir-fry, wraps |
| Hard-boiled eggs | 12 | ~72g total | 7 days fridge | Breakfast, snacks |
| Ground turkey patties | 2 lbs | ~180g total | 4 days fridge, 3 months frozen | Quick lunches, dinners |
| Baked salmon portions | 1.5 lbs | ~160g total | 3 days fridge | Lunch, dinner |
| Roasted vegetables | 6 cups | - | 5 days fridge | Side dishes |
| Cauliflower rice | 4 cups | - | 5 days fridge | Rice substitute |
| Greek yogurt portions | 5 cups | ~115g total | 7+ days fridge | Breakfast, snacks |
| Pre-portioned nuts | 7 oz bags | ~42g total | 2 weeks | Snacks |
Who Should Consider HPLC
HPLC is particularly effective for specific populations and goals, as supported by the NIDDK and Dietary Guidelines:
- Insulin resistance or prediabetes: Lower carb intake improves blood sugar control and insulin sensitivity.
- Sedentary to moderately active individuals: People who do not perform intense exercise do not need large amounts of carbohydrates.
- Fat loss with muscle preservation: The combination of high protein and caloric deficit is optimal for maintaining lean mass.
- People who find protein filling: Some individuals naturally feel more satisfied with protein-rich meals.
- Those who have plateaued on standard diets: Switching to HPLC can restart progress.
- Body recomposition: Elevated protein supports muscle protein synthesis even in a mild deficit.
Who Should NOT Use HPLC
HPLC is not the optimal choice for everyone. Consider alternatives if you fall into these categories:
- Endurance athletes: Runners, cyclists, and swimmers need 50-65% of calories from carbohydrates. See our macro calculator for athletes.
- High-volume strength training: Bodybuilders doing 6+ sessions per week benefit from higher carb intake (40%+).
- People with kidney disease: High protein intake increases the kidneys' workload. Consult your doctor. The NIDDK provides kidney health resources.
- Those who enjoy high-carb foods: If restricting carbs feels unsustainable, see our flexible dieting guide.
- Pregnant or breastfeeding women: These individuals have increased carbohydrate needs.
HPLC by Body Type
Your natural body type may influence how you respond to different macro ratios. Use this as a starting point, then adjust based on results.
| Body Type | Characteristics | Suggested HPLC Variant | Adjustment Tips |
|---|---|---|---|
| Ectomorph | Naturally lean, fast metabolism | 35/25/40 (more carbs) | May need higher carbs for energy; focus on calorie density |
| Mesomorph | Naturally muscular, moderate metabolism | 40/20/40 (standard) | Responds well to standard HPLC; adjust based on training volume |
| Endomorph | Gains weight easily, slower metabolism | 45/15/40 (lower carbs) | May benefit from even lower carbs; monitor energy levels |
| Ecto-meso | Lean but can build muscle | 38/22/40 | Slightly more carbs around training; standard HPLC otherwise |
| Endo-meso | Muscular but gains fat easily | 42/18/40 | Lower carbs on rest days; strategic carbs around workouts |
Carb Sources for HPLC
With only 50-100g of carbs daily, every gram counts. Focus on the most nutrient-dense, fiber-rich carb sources:
- Non-starchy vegetables (unlimited): Broccoli (6g/cup), spinach (1g/cup), cauliflower (5g/cup), bell peppers (6g/medium), zucchini (3g/cup), asparagus, mushrooms, leafy greens
- Berries (in moderation): Strawberries (12g/cup), blueberries (21g/cup), raspberries (15g/cup) - choose berries over other fruits for the lowest sugar-to-fiber ratio
- Small starchy portions (around workouts): 1/2 cup sweet potato (13g), 1/3 cup oats (18g), 1/3 cup rice (15g) - time these around training for maximum benefit
- Dairy carbs: Greek yogurt (7-9g/cup), cottage cheese (6-8g/cup) - these come bundled with high protein
- Avoid: Bread, pasta, cereal, juice, candy, and other high-carb, low-nutrient foods that would consume most of your daily carb budget in a single serving
For a deeper understanding of carbohydrate management, read our carb calculator guide.
HPLC and Exercise Performance
Exercise performance on HPLC depends heavily on the type and intensity of activity, as described by the American College of Sports Medicine:
| Activity Type | Performance Impact | Strategy | Carb Timing |
|---|---|---|---|
| Walking / light cardio | No impact | No adjustment needed | N/A |
| Moderate weight training (3-4x/week) | Minimal impact | Time 20-30g carbs pre-workout | 60-90 min before |
| High-intensity intervals (HIIT) | Moderate reduction | Add 15-20g fast carbs pre-workout | 30-45 min before |
| Heavy compound lifting | Noticeable strength decrease | Consider 30-40g carbs around training | Pre and post workout |
| Endurance (60+ min) | Significant performance drop | HPLC not recommended; increase carbs to 40%+ | Before, during, after |
| Recreational sports | Mild reduction | Small carb snack 30-60 min before | 30-60 min before |
| Yoga / Pilates | No impact | No adjustment needed | N/A |
| CrossFit / functional training | Moderate to significant | Front-load carbs around WODs | Pre-workout priority |
The key strategy: concentrate your limited carbohydrate intake around your training window. Have your largest carb serving 1-2 hours before your workout and a smaller carb + protein serving immediately after. This maximizes glycogen availability when you need it most while staying within your HPLC targets.
HPLC Carb Timing Strategy
Strategic carb placement can optimize performance even with limited carbohydrate intake.
HPLC for Metabolic Health
Beyond fat loss, HPLC offers significant metabolic benefits. Here are the key markers that typically improve on an HPLC diet:
| Marker | Typical Improvement | Timeframe | Mechanism |
|---|---|---|---|
| Fasting insulin | 20-40% reduction | 2-4 weeks | Reduced carb intake lowers insulin demand |
| Fasting glucose | 5-15% reduction | 2-4 weeks | Lower carbs, improved insulin sensitivity |
| HbA1c | 0.3-0.8% reduction | 8-12 weeks | Sustained blood sugar control |
| Triglycerides | 15-30% reduction | 4-8 weeks | Reduced carb-to-fat conversion |
| HDL cholesterol | 5-15% increase | 8-12 weeks | Higher fat intake, lower refined carbs |
| Blood pressure | 3-8 mmHg reduction | 4-8 weeks | Weight loss, reduced insulin |
| Waist circumference | 2-4 inches reduction | 8-16 weeks | Preferential visceral fat loss |
Long-Term Sustainability
HPLC is more sustainable than keto for most people because it allows a wider range of foods and does not require maintaining strict ketosis. However, any diet's long-term success depends on these factors:
- Protein variety: Rotate between chicken, fish, beef, eggs, dairy, and plant proteins to avoid food fatigue. Eating chicken breast at every meal gets old fast.
- Cooking skills: Learning to prepare protein-rich meals that taste great is essential. Invest time in marinades, spice blends, and cooking techniques.
- Social flexibility: HPLC allows more social eating than keto. At restaurants, choose any protein-based entree and substitute starchy sides for extra vegetables. See our flexible dieting guide for strategies.
- Periodic adjustments: After 8-12 weeks on HPLC, consider a maintenance phase with slightly higher carbs (30%) for 2-4 weeks before resuming. This prevents metabolic adaptation and provides a psychological break. Our maintenance macros guide covers this transition.
- Listen to your body: If you feel chronically fatigued, cold, or lose interest in food, your carbs may be too low for your activity level. Increase by 20-30g and reassess.
Common HPLC Mistakes to Avoid
| Mistake | Problem | Solution |
|---|---|---|
| Not tracking fat intake | Easy to overconsume calorie-dense fats | Weigh oils, nuts, and cheese; track everything |
| Insufficient vegetables | Missing fiber, vitamins, minerals | Eat 4+ cups of non-starchy veggies daily |
| Skipping protein at breakfast | Hunger spikes later in the day | Start with 30+ grams of protein |
| Ignoring electrolytes | Fatigue, headaches, cramps | Increase sodium, potassium, magnesium |
| Too few calories | Metabolic adaptation, muscle loss | Maintain at least a 20-25% deficit maximum |
| All protein from shakes | Missing whole food nutrients | Limit shakes to 1-2 daily; prioritize whole foods |
| Avoiding all fruit | Missing antioxidants, variety | Include 1/2 cup berries daily |
| Weekend carb binges | Undermines weekly progress | Plan higher-carb meals strategically |
Transitioning to HPLC
A gradual transition helps minimize side effects and improves long-term adherence.
| Week | Carb Target | Protein Target | Focus |
|---|---|---|---|
| Week 1 | 150g (35%) | 30% | Reduce refined carbs, increase protein portions |
| Week 2 | 120g (28%) | 35% | Eliminate sugary drinks, add protein snacks |
| Week 3 | 90g (22%) | 38% | Replace starchy sides with vegetables |
| Week 4+ | 50-80g (20%) | 40% | Full HPLC implementation |
Frequently Asked Questions
A high protein low carb diet uses a macro split of approximately 40% protein, 20% carbs, and 40% fat. It emphasizes protein intake of 1.0-1.2g per pound while keeping carbohydrates at 50-100g per day. This is more moderate than keto and provides significantly more protein than standard diets.
HPLC allows 50-100g carbs daily (vs keto's 20-50g) and prioritizes protein at 40% (vs keto's 20-25%). HPLC does not require ketosis and is generally more sustainable, better for gym performance, and superior for muscle preservation. Keto relies on fat as the primary fuel source while HPLC uses a mix.
Aim for 1.0-1.2g of protein per pound of body weight, or approximately 40% of total calories. For a 180 lb person eating 2,000 calories, that equals roughly 180-216g of protein per day. If significantly overweight, base your target on goal body weight.
You can maintain muscle and build some on HPLC, especially as a beginner. However, optimal muscle building typically requires more carbohydrates (30-40%) to fuel intense training. If maximum muscle gain is your primary goal, a moderate-carb approach is generally more effective.
HPLC is ideal for people with insulin resistance, sedentary to moderately active individuals, those focused on fat loss with muscle preservation, people who find protein satiating, and anyone who has plateaued on standard diets. It is less suitable for endurance athletes and high-volume lifters.
Focus on non-starchy vegetables (broccoli, spinach, peppers, cauliflower), berries in moderation, and small portions of sweet potato, oats, or rice around workouts. Avoid high-carb, low-nutrient foods that would consume most of your daily carb budget in one serving.
For most healthy adults, HPLC is safe for extended periods. High protein is not harmful to healthy kidneys. The moderate carb restriction (50-100g) provides enough for brain function and moderate exercise. Those with existing kidney disease should consult a doctor first.
No. The high protein component is specifically designed to prevent muscle loss. Research shows protein at 1.0g/lb+ combined with resistance training preserves nearly all lean mass even during significant deficits. HPLC is one of the best approaches for maintaining muscle during fat loss.
Low-to-moderate activities are largely unaffected. High-intensity efforts may suffer because muscle glycogen from carbs fuels those activities. Time your limited carbs around workouts (20-30g pre-workout) to minimize performance impact.
Yes, but it requires more planning. Key sources include eggs, Greek yogurt, cottage cheese, whey protein, tofu, tempeh, and seitan. It is more challenging because many plant proteins also contain significant carbs. Focus on dairy-based and egg-based proteins plus supplements.
Gradually increase carbs by 10-15g per week until you reach 50-100g daily. Simultaneously increase protein to 40% of calories. You may experience some water weight gain as glycogen stores replenish - this is normal and temporary. Most people find HPLC easier to sustain than strict keto.
Essential supplements include electrolytes (sodium, potassium, magnesium) especially in the first few weeks, vitamin D if sun exposure is limited, and omega-3s if you do not eat fatty fish regularly. Whey protein is helpful but not required if you meet protein targets through food.
Most people notice reduced hunger within 3-5 days due to high protein intake. Visible fat loss typically begins within 2-3 weeks when combined with a caloric deficit. Significant body composition changes require 8-16 weeks of consistent adherence.
Yes, HPLC can significantly improve insulin sensitivity. The reduced carbohydrate intake lowers insulin demand, while high protein helps stabilize blood glucose levels. Studies show moderate carb restriction combined with adequate protein can reduce fasting insulin and HbA1c.
While HPLC naturally promotes satiety, counting calories improves results. High-protein foods like nuts, cheese, and fatty meats are calorie-dense and easy to overconsume. Use our macro calculator to get your targets, then track consistently for best outcomes.
Research and References
This guide is based on peer-reviewed research and established nutritional science:
- Helms et al. (2014) - Dietary protein during caloric restriction in resistance trained lean athletes - JISSN
- Jager et al. (2017) - ISSN Position Stand: Protein and Exercise - Journal of the International Society of Sports Nutrition
- Examine.com - Optimal Protein Intake Guide
- Harvard T.H. Chan School of Public Health - Protein
- Dietary Guidelines for Americans 2020-2025 - U.S. Department of Agriculture
- NIDDK - Weight Management Resources - National Institutes of Health
- Office of Dietary Supplements - Protein - National Institutes of Health
- Morton et al. (2018) - Protein supplementation and resistance training gains - British Journal of Sports Medicine
- American College of Sports Medicine - Nutrition and Athletic Performance