If you have ever wanted to low carb or explore the health benefits of eating a more high protien, low carb diet, this HPLC blog series is just the thing for you. This healthy eating series was created by a qualified Nutritionist to help people eat more wholefood while they ease into the high protein, low carb lifestyle. Come join this special HPLC Wholefood Challenge, it starts now and you're invited to join in! So, come on, grab your favourite meat seasonings and let's get cooking!
What Is High Protein-Low Carb Diet (HPLC)?
The high protien, low carb diet or HPLC for short, is a way of eating that focuses on clean sources of lean protien, and high fibre, low carb ingredients the bulk of your daily meals. There are many reasons why you might want to shift the focus of your diet to a more HPLC menu. For some, its a proven way to rebalacne your body weight, or support fitness goals. For others, it may be to help keep blood sugar levels in check if you are insulin resistent or diabetic. It can also be used to reset a ravenous appetite, and improve eating habits while increase fat-burning, and metoblic health.
Going more HPLC using wholefoods has been shown to lower the risk of some chronic diseases, improve gut health and insulin balance, while helping to maintain a healthy weight and overall body. Going high protein, low carb also offers an opportuntiy to explore new and healthy recipes made from wholefoods and ditch overly processed, and high sugar foods. In addition, you may expereince:
Benefits of More Protein & Lower Carb:
Weight Loss: lean protein has a higher thermic effect compared to carbohydrates and fats, meaning that the body expends more energy digesting and metabolising protein. This can contribute to an increase in your caloric burn, and resulting in a desired weight loss.
Appetite Control: protein-rich foods tend to be more satiating, helping to control your hunger, and can help reduce your overall calorie intake. This can be particularly helpful for those looking to manage their weight reduce overeating and excessive snacking habits.
Increased Fat Burning: by reducing your body's reliance on carbohydrates for energy, your body can shift towards burning stored fat for fuel, promoting fat loss.
Blood Sugar Regulation: if you are diabetic like myself, lowering your refined carbohydrate intake can help stabilise your blood sugar levels, reducing the risk of insulin spikes and crashes.
Lean Muscle Mass: protein is essential for muscle gains, maintenance and repair. When combined with resistance training, a high-protein diet can help you preserve lean muscle mass and gains in the gym.
It's important to note that individual dietary needs are not a one-size-fits-all, and the long-term effects of any diet is a key consideration in its success. Before making significant changes to your diet, it's advisable to consult with a healthcare professional or a registered dietitian to ensure that your nutritional needs are met and that the chosen approach aligns with your health goals.
What Foods Are High Protein, Low Carb?
For a high-protein, low-carb (HPLC) diet, a variety of animal and plantbased foods are consumed This does not mean feasting on cheese and bacon, but rather the focus is on eating wholefood sources of lean, clean protein, high fibre but low carb non-starchy fruit and veggies, and a small amount of healthy fats. In reality, a high protein, low carb diet simply encourages dining from a variety of HPLC sources of food. Here are some general guidelines to help you adapt:
Animal & Plantbased Proteins:
Focus your plate on a palm-size serving of animal or plantbased protein such as beef, chicken, lamb, and fish, or try chickpeas, green peas, soy, tofu, and edamame. Be sure to add in some nuts and seeds, like almonds, walnuts, chia seeds, pumpkin, and flaxseeds if you are choosing to lean more plantbased. These are also excellent protein options and a source of healthy fats.
High Fibre Fruits and Vegetables:
Yes, fruits are part of a HPLC diet. Choose a variety of fresh high-fibre fruits like berries which are lower carb than other, more juicer fruits like mango or apples. Also, add a generous serving of high-water content vegetables to your plate. These provide your body with essential vitamins, minerals, dietary fibre, and antioxidants for very little carbs. In fact, some veggies are even what is known as "negative-caloric" foods. This just means it tale your body more energy to digest and assimulate them, than it the food item provides. Foods like broccoli, celery, cucumber, grapefruit, kale, spinach and other dark, leafy greans are good examples of this, and are recommended for HPLC diets.
Whole Grains:
With the exception of quinoa, popcorn and low carb breads you might find at a health food shop, most grains are off the menu if you wish to do high protien, low carb and see results. Bulgur and quinoa is small servings both contain protien, dietary fibre and other essential mineral making them a good choice if used sparingly. You find low carb products at the grocery shops, but many of these are sacrificing mych of the natural nutrients in order to make the food item low carb. Be sure to read nutrition labels if you add a few of these into your menu, and always looks for the fibre content. Here's why, click here.
Dairy & Plantbased Alternatives:
If you choose to keep the dairy in, go for wholefood options like plain Greek yogurt, cow's or goat milk, and of course, cheddar, feta, or cottage cheese. Plantbased alternatives for dairy include almond milk, coconut or oat milk, soya milk, and vegan cheeses made from cashews, coconut or other vegan ingredients. However, for the vegan sources, you must read nutrition labels. Many plant milks contain hidden sugars, fillers, and flavour enhancers. Looks for a qood quality macadamia, coconut or almond milk, or consider making your own at home.
WARNING: A word fo caution, just because it is plantbased, does not automatically mean it is better for you. As I mentioned above, many plantbased and vegan products can be filled with sugar, excessive sodium, additives, fillers and articlfucal flavours. Always read the ingredients lists to see what you are actually getting for your meatless swap.
Healthy Fats:
This macro cannot be overlooked while on a high protein, low carb diet. It'll literally help you make the difference fo pushing through those first few week on HPLC or not. Fat is very satiating, and will help you feel more satisfied after meals than if you left it out. This does not mean go crazy on fatty foods, quite the opposite. Be very choosy when ti comes the fat sources you eat while on HPLC. Choose from wholefood sources such as avocados, avocado, coconut, flaxseed, or olive oils, nuts and seeds, or oily fish like salmon, These fats are rich in nutrients and essential for your overall health.
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So, How Do I Start High Protein, Low Carb?
Join the High Protein, Low Carb Challenge Group!
On Wednesdays every second month, I host a little HPLC Wholefood Challenge in my Facebook Community group, where we focus on high protien, low carb recipes for breakfast, lunch, and dinner, as well as healthy desserts and snacks. All you need to do is join is to visit the group (its 100% free to join) and follow the HPLC eating plan using the suggested recipes and menu.
Whether you join or not, when you will need to make sure to keep fully hydrated on HPLC as you will be consuming an increased intake of protein and high fibre foods. Your body needs the extra water to help flush out excess waste and help with consitipation, a common side affect of HPLC. For this reason, you may find it helpful to track your food intake and see how it makes you feel to eat healthier, high fibre foods. Grab a copyof my Mega Meal Planner to help you kee organised with this, click here.
High Protein, Low Carb Diet Recipes
High Protien Breakfast
Eggs couldn't be easier for kicking things off on a high protien, low carb diet. They can be served any number of ways from boiled, scambled, poached, and even baked as a low carb, crustless quiche. I recommend eating eggs with fresh, high fibre greens or water content vegetables. Add in a healthy fat like avocado, and a slice of low carb bread to keep you feeling satisfied all morning long.
Eggs are naturally packed with essential nutrients, including vitamins (B12, D, and A), minerals (iron and selenium), and antioxidants. These nutrients support your overall health, especially while keeping your carb intake in check.
The Recipe:
MEAL PLANNING TIP: when cooking eggs, throw a few extra in a pot of water and hard-boil a few to save as a quick, high protien snack or side to a main meal.
Mid-Morning Snack
Before having a morning snack, it's best to hydrate and wait 10-15 minutes. In many instances, you might be expereincing thrist not actual hunger. Alternatively, you can also try sipping on 500ml of your choice of unsweetened herbal tea. Aim to make this last, sipping leisurely.
For a healthy snack option, enjoy a nutrient-dense protein dip like homemade hummus paired with a few key high-fibre veggies. Chop up negative-caloric vegetables like cucumber or celery, and add in a litte extra crunch with carrots and radishes sparingly.
The Recipe:
CREAMY GARLIC HUMMUS
MEAL PLANNING TIP: homemade hummus makes a very healthy, high protien snack or addition to main meals. Just use it sparingly. You can easily season it with a variety of flavours to give it a little spicy kick, or enjoy it plain. Try a drizzle of chili oil, dash of pesto, sprinklle of Cajun or Morrocan spices, olive oil and your favourite herbs, or an Egyptian spice blend such as dukkah.
Wholefood Protein Salad
Before lunch, sip on a green tea or lemon water to prime your digetsive system, and also temper your appetite. This is a great way to hydrate, but it also helps you to adjust to the HPLC way of eating, especially if you've been an overeater or tend to snack to much.
Try this super filling tuna salad made with fresh salad ingredients and hard-boiled egg.
Lunch:
MEAL PLANNING TIP: Boiled up a dozen eggs and store in the fridge (in the shells) for easy meal prep and snacking. If hunger hits mid-afternoon, a egg cut in half with a sprinkle of seasonings makes an excellent keto or HPLC snack and will stop sugar cravings in thier tracks.
Mid-Afternoon Snack
Before having an afternoon snack, hydrate and wait 10-15 minutes. You may notice the urge has lessened, or even gone away. If not, try my famous healthy chocolate biscuits. I promise this isn't cheating, they are super healthy and delicious!
The Recipe:
MEAL PLANNING TIP: make up a big batch of these and other high protein snacks like protien bliss balls and freeze them. They'll keep in the freezer for 2-4 months if stored inside a sealed container.
Low Carb Dinner
Simple and delicous, these chicken skewers are quick and easy to make and make the perfect HPLC dinner. Thread the chicken with red onion and capsciums (or any vegetable) for a flavourful, light meal going into the evening.
Lunch:
MEAL PLANNING TIP: meal prep a heap of chicken thigh or breast by chopping into small cubes and marinating in an infusion of your favourite dry seasoning and splash of olive oil. These store well in ziplock bags so you can freeze them in large batches to have grab and cook HPLC meals in minutes.
Evening Time Tea
Typically, I don't recommend eating in the evenings, as this often leads to unwanted fat storage and interrupts your sleep patterns. Instead, hydrate with a nice digestive herbal tea such a peppermint, licorice, or chamomile. Avoid green if you are affected by caffeine.
Once the sun goes down, your body naturally shifts to sleep mode and your brain begins rotating through a series of neurological phases. Serotonin and melatonin, two natural hormones, are released during the phase, and work together to induce sleepiness. If you are still eating into the evening hours, this natural process can be stunted and make it harder for you to relax and fall asleep, or stay asleep later. So it is best avoid any and all food or drink within 2 hours before sleep.
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The High Protien-Low Carb Challenge
Feeling inspired? I hope I have encouraged you to get creative and craft your own high protein, low carb menu. It's easier than you might think. I invite you to come join my free Wholefood HPLC Challenge, os simply use any of my wholefood-based recipes as a starting point, and experiment with different HPLC swaps. During this food play, you might just discover recipes that become a staple in your weekly menu.
After The Challenge
So now what? The free Wholefood HPLC Challenge, is just a starting point to help ease you into making healthier food choices using High protein and lower carb ingredients. Once you have completed a week or so of densely HPLC nutritious eating, I encourage you to stop and reflect. Keeping a journal or food diary is a really good reflection tool to help you do this. Ask yourself these questions:
What noticeable changes have you experienced today?
Does your body any feel different, and if so, how exactly?
What are you craving less of, versus what you might be you’re craving more of?
Did you notice any difference in your bodily functions such as bowel or sleep?
Has your physical energy shifted? Are you feeling more energised or less?
Journal your experience or come share with us in the Facebook Community. Share your journey on social media using #EatNourishGlowChallenge and inspire others to join the movement towards a healthier, happier low carb lifestyle. Every little change that you choose to make, builds a happier, healthier body day by day. Keep the momentum going and come explore my other Nutritionist-led meal plans, challenges or join a program for self-paced, group or practitioner-led guidance.
You Might Like:
The 30 Days To Plantbased & Loving It Challenge (coming soon) →
6 Week Healthy Habits Lab (Vegan Edition) (January 2024 intake) →
How To Go Plantbased In Just 7 Days (Includes Sample Menu) →
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years expereince in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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