The Power of the Plate: Understanding High-Protein, Low-Carb Diets
By Chef Shubhi Singh

In the world of modern nutrition, few strategies have sparked as much conversation as the high-protein, low-carb (HPLC) approach. But what exactly does it mean to flip the traditional food pyramid?

What is an HPLC Diet?
At its core, this diet prioritises protein-rich foods—think lean meats, fish, eggs, and plant-based proteins—while significantly reducing carbohydrates such as grains, sugary treats, and starchy vegetables.

While many adopt this lifestyle for weight loss, it has become a vital tool for managing health conditions such as high blood sugar, diabetes, and prediabetes.

A Brief History of the Trend
The surge in popularity isn’t new. It traces back to the 1970s with the rise of the Atkins Diet: Today, this philosophy lives on through various popular iterations:

Keto: High fat, moderate protein, ultra-low carb.

Paleo: Focusing on whole foods our ancestors might have hunted or gathered.

South Beach: Emphasizing “good” fats and “good” carbs.

Typically, these programs suggest that 30% to 50% of your daily calories should come from protein.

Finding Your Balance
It is important to note that mainstream health organisations—including the Heart Association and the Cancer Society—often recommend a more moderate approach, suggesting that protein intake should be between 10% and 35% of daily calories. For the average adult, this translates to roughly 46 grams for women and 56 grams for men.

The Chef’s Note
Nutrition is never “one size fits all.” Everybody responds uniquely to different fuel sources. Before you overhaul your pantry or commit to a new regimen, always consult with your doctor to ensure the plan aligns with your specific health needs.