{"id":9593,"date":"2025-07-20T03:43:14","date_gmt":"2025-07-20T03:43:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/9593\/"},"modified":"2025-07-20T03:43:14","modified_gmt":"2025-07-20T03:43:14","slug":"what-happens-when-you-eat-more-protein-than-carbs","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/9593\/","title":{"rendered":"What Happens When You Eat More Protein Than Carbs"},"content":{"rendered":"

High-protein diets are everywhere\u2014but what actually happens to your body when you eat more protein than carbs? Here\u2019s what dietitians want you to know.\n<\/p>\n

First, a little about how carbs and protein work inside your body.\n<\/p>\n

Carbohydrates are your body\u2019s go-to energy source\u2014especially for your brain and during workouts. That\u2019s because they can be most easily converted into sugar or glucose. \u201cCarbs are your body\u2019s preferred source of quick energy,\u201d Dawn Jackson Blatner, RDN, CSSD<\/a>, told Health.\u00a0\n<\/p>\n

While protein can also be converted into glucose and used for energy, that process is slower and less efficient. \u201cProtein can be used for energy, but it\u2019s not ideal,\u201d said Blatner. \u201cIt\u2019s primarily meant for muscle building and tissue repair.\u201d\n<\/p>\n

Fat can be burned for fuel, too\u2014producing ketones instead of glucose\u2014and it typically occurs when you cut carbs drastically on a very low-carb or keto-style diet.\n<\/p>\n

Because your body prefers carbs over protein or fat for energy, you might notice a slight shift in your energy levels once you start cutting carbs and adding more protein.\n<\/p>\n

\u201cWhen eating fewer carbs, you might feel fine during steady activities, but higher intensity exercise or fast thinking can feel tougher,\u201d said Blatner. \u201cYour body can adapt over time, but it\u2019s not the right fit for everyone.\u201d\n<\/p>\n

Starting a protein-heavy diet can come with some noticeable short-term benefits\u2014and a few potential drawbacks.\n<\/p>\n

You May Feel Fuller, Longer <\/p>\n

\u201cWhen you compare calorie for calorie, protein makes you feel fuller than the other macronutrients (carbohydrates and fat),\u201d Kerry Hackworth, RD, LDN<\/a>, told Health. That can help reduce sugar cravings, and over time may support weight loss by helping you eat fewer calories, added Blatner.\n<\/p>\n

You Might Have More Steady Energy\u2014But Less Pep <\/p>\n

Focusing on more protein may provide your body with \u201cmore steady energy and fewer \u2018hangry\u2019 crashes,\u201d said Blatner. But if you eat too few carbs, you may also feel fatigue, brain fog, and irritability\u2014especially during mentally or physically demanding tasks.\n<\/p>\n

Your Digestion Could Slow Way Down <\/p>\n

Fiber\u2014which is only found in carb-rich foods like fruits, vegetables, legumes, and whole grains\u2014keeps you regular. If your protein-rich diet doesn’t enough of these digestion-promoting carbs, you could feel some constipation and bloating.<\/p>\n

Eating more protein over the long run can have some real benefits\u2014but too much focus for too long can come with consequences.<\/p>\n

Potential Benefits <\/p>\n

Muscle maintenance and growth, and fat loss. This is especially true when you pair it with exercise, specifically resistance training.\n<\/p>\n

Blood sugar regulation. Reducing your carb intake can help lessen blood sugar spikes.\n<\/p>\n

Increased insulin sensitivity. Key for helping to manage or prevent type 2 diabetes or other metabolic issues.\n<\/p>\n

Possible Downsides <\/p>\n

Strain on the kidneys. Excess protein is filtered out through the kidneys. Over time\u2014especially for people with existing kidney issues\u2014this could lead to damage.\n<\/p>\n

Loss of fiber. High-protein diets may exclude more fiber-rich foods and fall short on gut health and chronic disease prevention.<\/p>\n

Who Should Consider Eating More Protein Than Carbs?
\n Older adults (to prevent age-related muscle loss)People with type 2 diabetes or metabolic issuesIndividuals who want to lose weightAthletes focused on strength training or muscle gain<\/p>\n

Who Should Be Cautious?
\n People with kidney conditionsAnyone with gastrointestinal issues who needs a high-fiber dietEndurance athletes who rely on carbs for energyThose prone to disordered eating<\/p>\n

The goal of a higher protein diet isn\u2019t to cut out carbs completely, but to prioritize quality in both protein and carbohydrate choices.\n<\/p>\n

\u201cProtein is powerful, but carbs aren\u2019t the enemy,\u201d Blatner said.\n<\/p>\n

Tips to Follow: <\/p>\n

Keep fiber-rich carbs in your diet. Think: whole grains, fruits, legumes, veggies, etc.\n<\/p>\n

Focus on whole food proteins. Lean meats, eggs, fish, and dairy are better choices than ultra-processed options like protein chips and cookies.\n<\/p>\n

Watch for changes in energy levels. If you start feeling fatigued, moody, or even constipated, it may be time to add some more fiber and carbs back into the mix.\n<\/p>\n

Remember fats matter too. Avocados, nuts, seeds, and oils are needed for a well-rounded diet that can also reduce inflammation.<\/p>\n

A high-protein, lower-carb diet can support weight loss, muscle maintenance, and blood sugar regulation\u2014but it\u2019s not a one-size-fits-all fix.\n<\/p>\n

Your body\u2019s metabolism, energy needs, and long-term health depend on balance. And while protein might be trending, fiber-rich carbs deserve a spot on your plate too.<\/p>\n","protected":false},"excerpt":{"rendered":"High-protein diets are everywhere\u2014but what actually happens to your body when you eat more protein than carbs? Here\u2019s…\n","protected":false},"author":2,"featured_media":9594,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":{"0":"post-9593","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-ca","9":"tag-canada","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/9593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=9593"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/9593\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/9594"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=9593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=9593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=9593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}