The Pros and Cons of a High Protein Diet

Below you can read more about the benefits of a high-protein diet and smart ways to get more protein.

What exactly is a high protein diet?

Proteins are found in your muscles, bones, skin, hair and other parts of your body, according to the Harvard TH Chan School of Public HealthIt helps fuel several chemical reactions in your body, including driving hemoglobin, which moves oxygen in your blood.

So consuming protein is good for you, but defining what’s considered “high protein” is tricky, says Kris Sollid, RD, senior director of nutrition communications at IFIC.

“For example, some protein recommendations are based on the percentage of calories in a diet that come from protein,” he says. “Other protein recommendations are based on body weight.”

Adults should receive at least 0.8 grams of protein for every kilogram of body weight per day, which equates to approximately 7 grams per 20 pounds of body weight.

Consuming an amount above this recommendation is considered a high protein diet, Leah Silberman, RDa certified dietician at Medical Practices in Manhattansay.

A high protein diet might look like this:

High protein content based on body weight

A rule of thumb for high protein for the average person is 1.2 grams or more of protein per kilogram of body weight, says Sollid. If you do intense workouts and strength training, you can increase your protein intake to 1.75 grams.

If you choose 1.75 grams of protein per kilogram of body weight per day, this amounts to:

• About 125 grams per day for a 154 pound person
• About 160 grams per day for a 200 pound person

High protein content based on calorie percentage

According to Sollid, protein intake can vary depending on your calorie needs, which are influenced by your age, height, fitness level and other factors.

Another way to increase protein is to make protein-rich foods a significant portion of your daily calories. For example, Sollid says that protein-rich foods can be defined as more than 22 percent of your total daily calories. Here are some examples:

• About 80 grams of protein per day for a 1500 calorie diet
• About 110 grams of protein per day for a 2,000 calorie diet
• About 140 grams of protein per day for a 2,500 calorie diet
• About 135 grams of protein per day for a 3,000 calorie diet

What are the benefits of protein?

Protein has been shown to aid in weight loss and weight management because it helps you feel fuller for longer. study found that overweight women who increased their protein intake from 15 to 30 percent ate about 400 fewer calories per day.

Research also shows that eating more protein helps you maintain muscle mass and build muscle and strength during resistance training.

Protein has potential metabolism-promoting effectsIt might also help lower your blood pressure and promotes bone health.

Can you eat too much protein?

While you can eat too much of anything, Sollid says most healthy people don’t need to worry about consuming too much protein. But if you have health conditions, such as kidney disease, you should keep an eye on your protein intake.

There is no official “threshold for too much protein,” as individual tolerances vary, Silberman says. However, she adds, more than 2 grams of protein per kilogram of body weight may not provide any additional benefits.

What are the disadvantages of a high protein diet?

If you put too much emphasis on protein, you may neglect other important nutrients, like fiber, Sollid says.

“Fiber is only found in plant foods, so depending on the source of the protein, a high-protein diet that places too much emphasis on animal foods and doesn’t include enough fruits, vegetables, and whole grains could also be a low-fiber diet,” he explains.

Excessive protein intake over the long term can put a strain on your kidneys, especially if you’re at increased risk for kidney problems, Silberman says.

And make sure you drink more water when you eat more protein, she adds. “It can lead to an increased risk of dehydration, because the body needs more water to process and eliminate the byproducts of protein breakdown.”

What time of day should you eat protein?

According to Silberman, your body needs protein throughout the day, so you don’t need to focus on eating it at specific times.

Proteins provide the most benefit for your muscles If you spread it evenly over three meals, instead of all in one meal, Sollid says.

Consuming proteins within an hour after exercise may support muscle recovery and synthesis, Silberman adds.

How to Add More Protein to Your Diet

Proteins can come from a variety of plant and animal sources. What you choose to eat is a personal preference. Lean meats and poultry, fish, eggs, and dairy products are good animal sources. Beans, nuts, seeds, and soy products provide plant-based proteins.

Incorporating more of these foods into your meals and snacks can help you increase your protein intake. Just be sure to check nutrition labels, Sollid advises.

For example, soy milk often contains more protein than other plant-based dairy products, and Greek yogurt and Icelandic skyr contain more protein than regular yogurt.

Tips to Add More Protein to Your Diet

Before we get into simple ways to increase your protein intake, it’s worth noting that you should consult your doctor or dietitian if you have any health conditions that require a lower protein intake (such as chronic kidney disease), says Wells Sutton. In general, you should always consult your doctor or dietitian for advice before making any changes to your diet.

Start your day with protein

It’ll be significantly harder to hit your protein goals if you wait until lunch or later. Try adding a high-protein Greek yogurt or a serving of nuts to your breakfast or mid-morning snack, suggests Wells Sutton. “Because protein increases fullness, this can also help curb snacking and cravings later in the day,” she says.

Expand your protein horizons

Protein can come from a variety of plant and animal sources. Lean meat and poultry, fish, eggs, and dairy products are good animal sources. Beans, nuts, seeds, and soy products provide plant-based protein. Incorporating more of these foods into your meals and snacks can help you increase your protein intake. Just be sure to check nutrition labels, Sollid advises.

“Even if you don’t plan to increase your protein intake, you may want to consider diversifying your protein choices by eating more beans, chickpeas, lentils, peas, seafood, and soy products,” Sollid says.

Choose carbohydrate-rich foods that also contain extra protein

Yes, you can eat more carbohydrates as you increase your protein intake.

“This is especially important for vegetarians or vegans, who have a more limited list of protein-rich foods available to them,” says Wells Sutton. “For example, choosing quinoa or lentils instead of rice, or making a mix of beans and rice. Even small changes can add up over time.”

Get to know high-quality protein powders

According to Wells Sutton, you should prioritize whole foods, but don’t be afraid to add a high-quality protein powder to your routine.

“For people who want to build muscle, it can be very difficult to eat enough protein. In such cases, a protein powder can make the difference between muscle growth and flat,” she says.

Add protein powder to a nutrient-dense fruit and veggie smoothie or try making a protein coffee. For the latter, Wells Sutton suggests making a coffee with a cup of skim milk or soy milk, then adding in half a scoop of protein powder of your choice. “Between the milk and protein powder, this equates to 15-20 grams of protein and tastes delicious,” she says.

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