lipid.sitePlant-based low-carb (Eco-Atkins)
A lower-carb way of eating where protein and fat come from plants (soy, gluten, nuts, vegetable oils) instead of meat, butter and cheese.
LDL-C effect in studiesAbout 8 to 13% more LDL-C lowering than a high-carb vegetarian diet in small trials
This section shares information about dietary patterns and the research on them. lipid.site doesn't recommend any particular diet, and nothing here is medical or nutrition advice for you. Talk with your clinician or a registered dietitian before making big changes, especially if you have diabetes, kidney disease, an eating-disorder history, are pregnant or breastfeeding, or take blood thinners or other daily medicines. Food changes can work alongside cholesterol medicines; they usually don't replace a medicine your clinician prescribed.
Eat more
- Tofu, tempeh, seitan, edamame and soy-based meat alternatives
- Nuts, seeds and nut butters
- Olive, canola and other vegetable oils; avocado
- Non-starchy vegetables
- Beans and oat bran in moderate amounts
Eat less
- Bread, rice, potatoes, pasta and other starchy foods
- Sugar and sweets
- Meat, butter, cheese and other animal fats
A typical day
- Breakfast: tofu scramble with spinach and peppers, plus a handful of almonds
- Lunch: big salad with edamame, avocado, seeds and olive oil dressing
- Dinner: seitan or tempeh stir-fry with broccoli and mushrooms, small side of oat bran or beans
Who it may suit
People with prediabetes or diabetes or who prefer lower-carb eating and want to avoid the LDL-C rise that animal-fat-heavy low-carb diets often cause.
Things to watch
- People on insulin or sulfonylureas need medication review before cutting carbs (risk of low blood sugar).
- Gluten-based seitan is unsuitable for celiac disease.
- Soy allergy; soy and levothyroxine timing.
- Small evidence base; recheck labs to see your own response.
Tell me more
Two trials from the Toronto group behind the Portfolio diet tested this pattern in people with high cholesterol. Over 4 weeks with food provided, LDL-C fell about 8 percentage points more than on a high-carb vegetarian diet, with similar weight loss. Over 6 months, LDL-C fell about 19 mg/dL (0.49 mmol/L) more than on the comparison diet, but many participants dropped out. The 2009 trial was done in collaboration with a soy company.
Evidence strength: strong means several good trials agree; moderate means trials agree but are small, short or varied; limited means a few small trials or mostly indirect evidence. LDL-C numbers are averages from studies. Your own result can be larger, smaller or zero.
- Cost: moderate; meat alternatives and nuts add up.
- Effort: moderate; takes planning to keep carbs low without leaning on animal fats.
- Eating out: hard; few menus offer low-carb plant-protein meals.
- Can appeal to people who like low-carb eating but saw LDL-C rise on keto.
Comes up as an exit ramp for keto fans whose LDL-C climbed; people like keeping carbs low while swapping the fat source.
Themes from public online discussions. One person's experience can differ from yours.
Combines well with
Sources
- Jenkins DJA, et al. The effect of a plant-based low-carbohydrate ("Eco-Atkins") diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Arch Intern Med. 2009;169(11):1046-1054. PMID 19506174
- Jenkins DJA, et al. Effect of a 6-month vegan low-carbohydrate ("Eco-Atkins") diet on cardiovascular risk factors and body weight in hyperlipidaemic adults. BMJ Open. 2014;4(2):e003505. PMID 24500611
Your results will vary
Diet affects LDL-C differently from person to person. Two people on the same plan can see very different results, and genetics (including familial hypercholesterolemia and Lp(a)) set a floor that food alone may not move. The only way to know what a change does for you is to recheck your labs, usually after 6 to 12 weeks of sticking with it. Log your results here to see the trend.
Medicines still matter
If your clinician has recommended a statin or other medicine, changing your diet works together with it. Many people need both to reach their goal.
Reviewed by Kaustubh Dabhadkar, MD, on October 20, 2026. General education from published research. lipid.site is not a healthcare provider.