By week 10, her energy improved and she started walking 45 minutes most days. Her starting weight was 84 kg; her goal was 70 kg. A 1,200-kcal diet may be appropriate for a petite, inactive person—but dangerously insufficient for someone taller, more muscular, or physically active. I realized that perhaps I was approaching my high-protein diet in ways that were fairly unimaginative and uniform.In broad terms, a low-carb diet focuses on proteins and some nonstarchy vegetables.If you opt to follow a low-carb diet, think about the fats and proteins you choose.A 1,200-kcal diet may be appropriate for a petite, inactive person—but dangerously insufficient for someone taller, more muscular, or physically active.Then those diets allow more carbs over time.So if you eat or drink 2,000 calories a day, carbs would account for between 900 and 1,300 calories a day.Most people can lose weight if they limit calories and boost their physical activity. Going high protein, I realized, didn’t have to involve eating like someone embroiled in the manosphere. At one point, I made a Malaysian curry crammed with cockles (an underrated protein source). And while I didn’t count or measure the protein content religiously, I did aim for roughly 75 to 90g of protein per day. “Most of us do not get enough protein,” biochemist Jessie Inchauspé, also known as the Glucose Goddess, says. It feels like we can't escape the word, even in 2026, when other words like “fibermaxxing” and “ear seeds” are also jostling for attention. Low-carb diets that focus on healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. A low-carb diet is meant to cause the body to burn stored fat for energy, which leads to weight loss. Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. The body uses carbs as its main energy source. A low-carb diet focuses on foods high in protein and fat. You will likely lose weight on a high-protein, low-calorie diet—especially in the first 8–12 weeks. Decades of research confirm high-protein diets do not cause kidney damage in individuals with normal renal function. Low-carb diet: Can it help you lose weight? Many people opt for protein shakes as a nutritious on-the-go breakfast, but another option with a similar amount of protein from just whole food sources is cottage cheese topped with berries and seeds. When you cook at home and can be sure you're getting adequate amounts of protein and fiber in every bite, it becomes easier to hit your health goals. Get the latest health tips and articles delivered directly to your inbox. Mayo Clinic Press Berries are also high in fiber and great for gut health, in addition to the antioxidants and other micronutrients they provide. Cottage cheese is high in protein, calcium and probiotics, all of which are important in mid-life for women. While any type of berry and seeds will offer nutritional benefits, the version Glassman made on the TODAY show had hemp seeds and blackberries, as well as cottage cheese. These two macronutrients are central to the dishes that Glassman recommended when helping helping two friends in their 40s understand how to lose weight. Decades of research confirm high-protein diets do not cause kidney damage in individuals with normal renal function.She’d tried three fad diets—each resulting in rapid loss followed by faster regain.Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer.Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.Berries are also high in fiber and great for gut health, in addition to the antioxidants and other micronutrients they provide.These two macronutrients are central to the dishes that Glassman recommended when helping helping two friends in their 40s understand how to lose weight.It feels like we can't escape the word, even in 2026, when other words like “fibermaxxing” and “ear seeds” are also jostling for attention. Expert Tip of the Day Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. Then those diets allow more carbs over time. Some low-carb diets may have health benefits beyond weight loss, such as lowering your risk of type 2 diabetes and metabolic syndrome. More Expert Tip of the Day Some low-carb diets greatly limit carbs during the early phase of the diet.A low-carb diet limits the amount of carbohydrates you eat.Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.In general, you digest complex carbs more slowly.A vegan weighing 70 kg should aim for 120–150 g protein daily—achievable with careful planning, but often requiring strategic supplementation (e.g., pea-rice protein blends).Going high protein, I realized, didn’t have to involve eating like someone embroiled in the manosphere.A low-carb diet is generally used for weight loss.“Most of us do not get enough protein,” biochemist Jessie Inchauspé, also known as the Glucose Goddess, says.You will likely lose weight on a high-protein, low-calorie diet—especially in the first 8–12 weeks. In broad terms, a low-carb diet focuses on proteins and some nonstarchy vegetables. Insulin is released to help glucose enter the body's cells, where it can be used for energy. A low-carb diet is generally used for weight loss. Each diet has varying limits on the type and amount of carbs you can eat. A low-carb diet limits carbohydrates, often called carbs — such as those found in grains, starchy vegetables and fruit. This 1 Free Activity Is More Powerful for Your Health Than Exercise, Therapist Says Could a low-carb diet give you an edge in losing weight? I share research-based insights on medical advancements, wellness strategies, and patient-centered care. It’s about precision—hitting protein targets to protect metabolism, choosing nutrient-dense foods to fuel vitality, and moving your body to reinforce the gains. Plant-based eaters need to combine complementary proteins (e.g., beans + rice, hummus + whole-wheat pita) across the day to ensure all nine essential amino acids. With guidance from a registered dietitian, she adopted a 1,550-kcal plan with 130 g protein daily. Many people opt for protein shakes as a nutritious on-the-go breakfast, but another option with a similar amount of protein from just whole food sources is cottage cheese topped with berries and seeds.And while I didn’t count or measure the protein content religiously, I did aim for roughly 75 to 90g of protein per day.One thing I would say is that, aside from a few brisk walks, I wasn’t working out a lot during this time, which probably wasn’t ideal.With guidance from a registered dietitian, she adopted a 1,550-kcal plan with 130 g protein daily.A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet.Even so, after all of this, I do actually feel swayed to stick to a semi-high protein diet from now on—just not with the strictness of the past two weeks. Protein fever has accelerated so much that, in fact, the food pyramid has been flipped upside down, with—you guessed it—protein, right at the top. Once synonymous with gym bros mainlining egg whites and blended chicken, the macronutrient has since become a hot favorite among literally everyone, from nutritionists to Gen Alpha TikTokers to mums making protein shakes for their toddlers. Has a food group ever experienced such a rebrand as protein? Try having cottage cheese with fruit and seeds as an easy, fast breakfast, snack or lunch. There were also times in which I literally just fancied pasta and olive oil, or a small salad, and didn’t want to tuck into yet another meat, cheese, or bean-based meal (let a girl have her chips and salsa!).Plant-based eaters need to combine complementary proteins (e.g., beans + rice, hummus + whole-wheat pita) across the day to ensure all nine essential amino acids.Notice how your energy shifts—not just on the scale, but in your stamina, focus, and resilience.If you're trying to lose weight in the new year, having a set of easy, nutritious meals constantly in rotation can help.But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains. Interested in upping your protein intake? One thing at a time. One thing I would say is that, aside from a few brisk walks, I wasn’t working out a lot during this time, which probably wasn’t ideal. This High-Protein, High-Fiber Breakfast Is Ideal for Weight Loss Mid-Life, Dietitian Says Hemps seeds are similarly high in protein, heart-healthy fats, magnesium, potassium, iron and zinc. If you opt to follow a low-carb diet, think about the fats and proteins you choose. Severe carb limits can cause your body to break down fat into ketones for energy. Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer. Some low-carb diets greatly limit carbs during the early phase of the diet. Low-carb diets that focus on healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease.Severe carb limits can cause your body to break down fat into ketones for energy.Now that I’d switched up the variety on my plate, my high-protein diet became not just easier, but more enjoyable.Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets.Have a beauty or wellness trend you're curious about?Hemps seeds are similarly high in protein, heart-healthy fats, magnesium, potassium, iron and zinc. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Limit foods with saturated and trans fats, such as meat and high-fat dairy products. I Went on a High-Protein Diet for 2 Weeks—Here’s How My Skin and Body Changed Get the latest health tips and articles delivered directly to your inbox.Try having cottage cheese with fruit and seeds as an easy, fast breakfast, snack or lunch.By week 10, her energy improved and she started walking 45 minutes most days.“High protein” and “low calorie” are often misapplied.A low-carb diet limits carbohydrates, often called carbs — such as those found in grains, starchy vegetables and fruit.A low-carb diet is meant to cause the body to burn stored fat for energy, which leads to weight loss.You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. High-protein diets can also entail plenty of color and fiber! “We need roughly a gram of protein per pound of body weight.” Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more. It's not clear what kind of possible long-term health risks a low-carb diet may pose. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least in the short term. Cottage cheese is high in protein, calcium and probiotics, all of which are important in mid-life for women.General recommendations fail because needs shift with age, activity level, body composition, and health status.Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets.Now that I’d switched up the variety on my plate, my high-protein diet became not just easier, but more enjoyable.Severe carb limits can cause your body to break down fat into ketones for energy.Low-carb diets that focus on healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease.Have a beauty or wellness trend you're curious about? The Best Hobbies for Brain Health Have These 3 Things in Common, Neurologist Says If you're trying to lose weight in the new year, having a set of easy, nutritious meals constantly in rotation can help. There were also times in which I literally just fancied pasta and olive oil, or a small salad, and didn’t want to tuck into yet another meat, cheese, or bean-based meal (let a girl have her chips and salsa!). Now that I’d switched up the variety on my plate, my high-protein diet became not just easier, but more enjoyable. I realized that perhaps I was approaching my high-protein diet in ways that were fairly unimaginative and uniform. To that end, to kick the year off, I decided to go on a high-protein diet for two weeks to see what gives. Maura Hohman is Assistant Managing Editor for TODAY.com and has been covering health and wellness since 2015. Insulin is released to help glucose enter the body's cells, where it can be used for energy.A high-protein, low-calorie diet leverages this principle while addressing common pitfalls of calorie restriction—like hunger, muscle loss, and metabolic slowdown.When you cook at home and can be sure you're getting adequate amounts of protein and fiber in every bite, it becomes easier to hit your health goals.If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices.While any type of berry and seeds will offer nutritional benefits, the version Glassman made on the TODAY show had hemp seeds and blackberries, as well as cottage cheese.At 16 weeks, she reached 71.2 kg—losing 12.8 kg of fat and gaining 1.1 kg of lean mass (confirmed via DEXA scan).Could a low-carb diet give you an edge in losing weight?Maura Hohman is Assistant Managing Editor for TODAY.com and has been covering health and wellness since 2015.At one point, I made a Malaysian curry crammed with cockles (an underrated protein source). The body uses carbs as its main energy source.Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets.My goal is to help readers understand how technology and compassion come together to build healthier futures for individuals and communities alike.Crucially, she reported no fatigue, stable mood, and sustained appetite control.Her starting weight was 84 kg; her goal was 70 kg.During digestion, complex carbs are broken down into simple sugars, also called glucose, and released into your blood.But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren't very large. So if you eat or drink 2,000 calories a day, carbs would account for between 900 and 1,300 calories a day. A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains. During digestion, complex carbs are broken down into simple sugars, also called glucose, and released into your blood. Refined carbs such as sugar or white flour are often added to processed foods. “High protein” and “low calorie” are often misapplied. But “high protein” isn’t a magic bullet, and “low calorie” isn’t universally safe or sustainable. Send Vogue's senior beauty & wellness editor an email at Have a beauty or wellness trend you're curious about? Shop Vogue’s favorite protein powers and snacks, below. Complex carbs also have less effect on blood sugar than refined carbs do. In general, you digest complex carbs more slowly. A low-carb diet limits the amount of carbohydrates you eat. My goal is to help readers understand how technology and compassion come together to build healthier futures for individuals and communities alike. Notice how your energy shifts—not just on the scale, but in your stamina, focus, and resilience. But the more important question isn’t “Will I lose weight? A vegan weighing 70 kg should aim for 120–150 g protein daily—achievable with careful planning, but often requiring strategic supplementation (e.g., pea-rice protein blends). Crucially, she reported no fatigue, stable mood, and sustained appetite control. At 16 weeks, she reached 71.2 kg—losing 12.8 kg of fat and gaining 1.1 kg of lean mass (confirmed via DEXA scan). She’d tried three fad diets—each resulting in rapid loss followed by faster regain. General recommendations fail because needs shift with age, activity level, body composition, and health status. A high-protein, low-calorie diet leverages this principle while addressing common pitfalls of calorie restriction—like hunger, muscle loss, and metabolic slowdown. Even so, after all of this, I do actually feel swayed to stick to a semi-high protein diet from now on—just not with the strictness of the past two weeks. If you limit carbs in the long term, it may cause you to have too little of some vitamins or minerals and to have digestive issues. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren't very large. Most people can lose weight if they limit calories and boost their physical activity.