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70% Protein 20% Fat 10% Carbs Diet Plan

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
70% Protein 20% Fat 10% Carbs Diet Plan
Close-up of a salad plate with shrimp. Photo Credit: olgakr/iStock/Getty Images

A diet consisting of 70 percent protein, 20 percent fat and 10 percent carbs is considered high-protein and low-carbohydrate. You might follow such a diet in an attempt to lose weight, but this ratio of macronutrients does not meet the nutritional recommendations made by the Institute of Medicine. Getting an adequate number of calories on such a plan is also challenging. Before following this extreme diet plan, check with your physician.

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A 70 percent protein, 20 percent fat and 10 percent carb diet plan focuses primarily on lean animal products. Shrimp, lobster, egg whites, chicken and turkey breast, and white fish are lean proteins that provide only trace amounts of carbohydrates and minimal fat. With only 10 percent of your calories coming from carbohydrates, you must stick to small servings of low-carb vegetables such as salad greens, sprouts, peppers, broccoli and asparagus.

Healthy Diet Recommendations

The Institute of Medicine recommends you consume between 45 and 65 percent of your daily calories from carbohydrates. The institute also recommends you keep protein intake between 10 and 35 percent of total daily calories. A diet with 20 percent fat does meet the minimum amount recommended by the institute.


Carbs provide energy for your body and support proper functioning of your internal organs – 10 percent is extremely low. Carbohydrates are also a source of fiber, which helps prevent constipation and can keep cholesterol levels in check. A diet with 70 percent protein contains twice the maximum recommended amount. Consuming too much protein can tax your kidneys and increase your risk for osteoporosis, according to a report from Harvard Health Publications. This diet is also extremely limiting, meaning you may not get all the nutrients you need to support good health. You may find it difficult to get all the minimum calories you need daily – 1,200 for women, 1,500 for men.

Sample Plan

A sample 1,300-calorie plan with 70 percent protein, 20 percent fat and 10 percent carbohydrates illustrates the limitations of your menus. Breakfast could consist of 10 egg whites scrambled with 3 cups of raw baby spinach and 1 1/2 ounce of goat cheese. For a mid-morning snack, you could have 5 ounces of deli turkey. For lunch, you might enjoy six large romaine leaves tossed with 1 cup of alfalfa sprouts and 1 cup of sliced radishes, topped with 4 ounces of water-packed tuna and the juice of one lemon. In the afternoon, you could snack on 1/2 cup of roasted chicken breast. Dinner could consist of 1 pound of raw shrimp, steamed, and served with 2 cups of steamed broccoli.

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