What happens when you eat more protein than carbohydrates

Protein -rich diets are everywhere, but What really happens to your body when you eat more protein than carbohydrates? Here’s what the dietitists want you to know.

First of all, a little about the functioning of carbohydrates and proteins inside your body.

Carbohydrates are your body essential energy source– especially for your brain and during training sessions. Indeed, they can be more easily converted into sugar or glucose. “Carbohydrates are the favorite source of rapid energy of your body,” said Dawn Jackson Blatner, RDN, CSSD, Health.

Although the protein can also be converted into glucose and used for energy, this process is slower and less effective. “Proteins can be used for energy, but it’s not ideal,” said Blatner. “It is mainly intended for muscle construction and fabric repair.”

Fats can also be burned for fuel – producing ketones instead of glucose – and it generally occurs when you cut carbohydrates radically on a very low carbohydrate or keto diet.

Because Your body prefers carbohydrates on protein or fat for energyYou may notice a slight change in your energy levels once you start cutting the carbohydrates and adding more protein.

“When you eat less carbohydrates, you might feel good during stable activities, but a higher intensity exercise or rapid reflection can be more difficult,” said Blatner. “Your body can adapt over time, but this is not the right choice for everyone.”

Starting a regime rich in protein can be accompanied by certain short -term notable advantages and some potential drawbacks.

You can feel more full, longer

“When you compare calories for calories, protein makes you feel more full than other macronutrients (carbohydrates and fat),” said Kerry Hackworth, RD, LDN, said Health. This can help reduce the desires of sugar, and over time can support weight loss By helping you eat fewer calories, added Blatner.

You might have more stable energy, but less pep

Focusing on more protein can provide your body with “more regular energy and fewer” weakened “collisions,” said Blatner. But if you eat too little carbohydrates, you can also feel fatigue, brain fog and irritability, especially during mental or physically demanding tasks.

Your digestion could slow down

Fiber – which is only found in foods rich in carbohydrates such as fruits, vegetables, legumes and whole grains –you keep you regularly. If your protein -rich diet does not have enough of these carbohydrates promoting digestion, you might feel constipation and bloating.

Eating more long -term protein can have real advantages, but too much concentration for too long can have consequences.

Potential advantages

Maintenance and muscle growth and fat loss. This is particularly true when you associate it with the exercise, in particular resistance training.

Regulation of blood sugar. Reducing your carbohydrate supply can help reduce blood sugar peaks.

Increased insulin sensitivity. Key to help manage or prevent type 2 diabetes or other metabolic problems.

Possible drawbacks

Exercise the kidneys. Excess protein is filtered through the kidneys. Over time, especially for people with existing kidney problems – this could cause damage.

Loss of fiber. Protein -rich diets can exclude more fiber -rich foods and do not fail on intestinal health and chronic disease prevention.

Who should consider eating more protein than carbohydrates?

• Older adults (to avoid age -related muscle loss)
• People with type 2 diabetes or metabolic problems
• People who want to lose weight
• The athletes focused on strength training or muscle gain

Who should be prudent?

• People with kidney conditions
• Anyone who has gastrointestinal problems that need a fiber-rich diet
• Endurance athletes that rely on carbohydrates for energy
• Those subject to food disorder

The objective of a higher protein diet is not to completely cut carbohydrates, but prioritize quality In protein and carbohydrate choices.

“The proteins are powerful, but the carbohydrates are not the enemy,” said Blatner.

Advice to follow:

Keep the carbohydrates rich in fiber in your diet. Think: whole grains, fruits, legumes, vegetables, etc.

Focus on whole food proteins. Smart meats, eggs, fish and dairy products are better than ultra-transformed options such as protein chips and cookies.

Monitor changes in energy levels. If you start to feel tired, in a bad mood or even constipated, it may be time to add more fibers and carbohydrates to the mixture.

Remember that fats also count. Avocats, nuts, seeds and oils are necessary for a well -balanced diet that can also reduce inflammation.

A diet rich in protein and carbohydrates can support Weight loss, muscle maintenance and blood sugar regulation—But is not a unique solution.

Your body’s metabolism, energy needs and long -term health depend on balance. And although proteins can be trendy, Fiber -rich carbohydrates also deserve a place on your plate.