Healthy, nutritionally-dense protein sources include legumes, lean meats, eggs, soy, and dairy. The amount of protein a person requires will depend on their health, activity levels, and goals.
There are many reasons that a person may choose to eat a high protein diet, from supporting athletic performance to losing weight. Protein is one of the three core macronutrients, alongside carbohydrates and fats. While eating a high protein diet can have health benefits, it is essential to maintain an adequate intake of all other nutrients.
In this article, we explain how to eat a high protein diet, foods to include and exclude, and the potential adverse effects of adopting this diet.
There is a wide variety of protein sources that can help people increase their dietary intake. When eating a high protein diet for weight loss, it may be beneficial to prioritize items with a high protein content ratio to calories.
Good options include:
Vegetables, grains, and plant-based
Learn more about plant-based protein sources here.
Lean meats and eggs
- lean cuts of beef
- chicken breast without the skin
- turkey breast without the skin
- lean pork
- bison
- venison and other game meats
- eggs
Dairy and alternatives
- Greek yogurt
- cow’s milk
- cottage cheese
- soy milk
- soy yogurt
Fish
Studies show that eating a high protein diet can help people feel full. Increasing feelings of fullness while safely reducing caloric intake can help people lose weight in a sustainable, healthy way.
High calorie foods
However, when reducing calorie intake for weight loss, people must eat a varied diet with adequate nutritional intake. For example, when reducing calorie intake, limiting foods high in calories and low in nutritional benefits is important. These include:
- products that contain refined sugar, such as candy, baked goods, and sodas
- highly processed foods, which are often high in saturated fats and salts
Due to food access and socioeconomic reasons, it is not always possible for people to avoid processed foods entirely; limiting intake is important for overall health.
Saturated fats
For example, fried foods—commonly found in fast food establishments—are often high in saturated fats.
Sodium
Similarly, many processed and pre-prepared foods are high in sodium. High sodium intake is associated with several health complications, including high blood pressure (hypertension) and cardiovascular disease. Making more food at home and limiting the intake of processed and pre-prepared foods can help people control their sodium intake.
Dietary restrictions
People with necessary dietary restrictions should also continue to exclude unsuitable foods. For example, a person who has lactose intolerance should not use milk products to increase their protein intake.
Protein is an essential macronutrient that supports several core body functions, including:
- building enzymes that help power thousands of chemical reactions throughout the body
- helping the body maintain and repair hair, skin, muscles, and bones
- certain proteins are necessary to produce hormones that help the body’s organs and cells communicate
Dietary protein also provides amino acids.. There are 20 amino acids, nine of which are essential to obtain from the diet because the body does not produce them. These amino acids are integral to a wide range of bodily processes.
However, not all protein sources contain all of these amino acids. Those that do are often referred to as ‘complete’ sources. These include meat, fish, soy, eggs, and dairy.
What does the science say?
Studies show that consistently high protein intake in a caloric deficit can increase satiety and promote weight loss.
However, a high protein, calorie-restricted diet alone may not be suitable as a long-term solution. A
The best diet for weight loss is one that a person can follow consistently while maintaining adequate nutrition in a calorie deficit. Singularly prioritizing or eliminating singular macronutrients –
Typically, adult women require at least 46 grams (g) of protein per day, while men require 56 g. For good health, people should aim to consume
Intake above this level may be classified as “high” however, this will depend on a wide range of factors, including a person’s:
- age
- weight
- body composition
- activity levels
For example, a person with a sedentary lifestyle will have a much lower definition of a “high protein diet” than a professional athlete.
A typical high protein diet for weight loss and athletic performance should provide about
However, this will vary depending on the aforementioned factors. People can learn more about calculating daily protein needs here. However, the best way to compose a healthy, high protein diet for fat loss is to work with a registered dietitian.
Tips
Taking the steps below may help a person when they start a high-protein diet:
- making meal plans for the week
- finding and using high-quality proteins
- keeping a food journal to track the amount and types of food that they eat
- eating well-balanced meals
- including both plant and lean animal sources of protein in the diet
Most people can safely follow a high protein diet, at least temporarily.
Protein and kidney health
The kidneys help filter waste products from the body, including waste products from protein metabolism. In people with impaired kidney function, a high protein diet may strain the kidneys, eventually
Unsustainable weight loss
Although short-term studies show that high-protein diets can encourage weight loss, they may not be sustainable long-term. This can lead to people regaining lost weight.
People looking to adopt a high-protein diet can follow an existing diet plan or adjust their intake of protein themselves to suit their needs.
Anyone with kidney disease should consult with their medical provider to see if a high-protein diet is appropriate for them.
A healthcare professional or registered dietitian can provide more advice on how to start a high-protein diet and how to increase protein intake healthfully.