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A high protein diet is a diet that includes large quantities of protein and only a small amount of carbohydrate1.
Most high protein diets are high in saturated fat and severely restrict intake of carbohydrates2.
Example foods in a high-protein diet include lean beef, chicken or poultry, pork, salmon and tuna, eggs, and soy23.
These diets typically allow you to eat unlimited amounts of all meat, poultry, fish, eggs and most cheeses, while carbohydrates are limited3.
Benefits of a High Protein Diet
High protein diets are an excellent choice for many different types of individuals. Let's spend some time learning about some of the potential benefits.
You’ll feel fuller longer
Protein takes longer to digest than carbohydrates because it is a complex molecule that requires more time and energy to break down. This means that you’ll feel full for a longer period of time after eating protein-rich foods.4.
You’ll build and maintain more muscle mass
Protein is essential for building and maintaining muscle mass because it contains amino acids that are the building blocks of muscle tissue.
Without adequate protein intake, your body will not be able to build or maintain muscle mass.4.
You may be more inclined to choose nutrient-dense foods.
High protein foods are often nutrient-dense, meaning they contain a lot of vitamins and minerals in addition to protein.
Some examples of nutrient-dense high protein foods include lean meats like chicken and turkey, fish like salmon and tuna, eggs, beans and legumes like lentils and chickpeas, and dairy products like Greek yogurt and cottage cheese.4.
May help with weight loss and maintenance
Eating a diet that includes plenty of lean protein provides several benefits when you’re trying to lose weight.4.
High-protein diets help build and preserve muscle mass because they contain amino acids that are the building blocks of muscle tissue.
They also boost your metabolism because your body burns more calories digesting protein than it does digesting carbohydrates or fat.
Finally, high-protein diets increase satiety, which means you feel fuller for longer after eating protein-rich foods.5.
Reduces Appetite and Hunger Levels
Eating more protein can reduce appetite and hunger levels because protein is more satiating than carbohydrates or fat. This means that you’ll feel fuller for longer after eating protein-rich foods.5.
Good for Your Bones
A balanced diet with sufficient protein intake, regardless of whether of animal or vegetable source, benefits bone health when accompanied by adequate calcium intake.
Other bone healthy nutrients are also found in protein foods, such as potassium in legumes, Vitamin D in dairy, and phosphorus in red meat, that all work together to improve bone health5.
Good for Your Heart
A number of studies suggest that replacing high fat meats with more heart-healthy proteins like fish, beans, poultry, nuts, and low fat dairy might help prevent heart disease. The nutrients in these forms of protein can help lower cholesterol and blood pressure and help you maintain a healthy weight5.
According to some studies, nuts are one of the healthiest protein choices you can make for your heart. Options include walnuts, almonds, cashews, pecans, and peanuts. Legumes such as beans, peas, and lentils are another excellent option. They contain no cholesterol and significantly less fat than meat5.
When choosing protein, opt for low-fat options, such as lean meats, skim milk or other foods with high levels of protein6.
Possible Dangers or Side Effects of a High Protein Diet
High protein diets are generally considered safe, however they may be dangerous or promote unwanted behavior in certain individuals. Let's learn about the potential dangers or side effects.
May Limit Carbohydrate Intake Too Much
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation.
May Promote Unhealthy Foods
Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease7.
Can Be Harsh on Kidneys
A prolonged intake of a large amount of protein has been associated with potential dangers, such as bone mineral loss and kidney damage8. However, there is no evidence to support claims that high protein intake can reduce calcium in bones or cause osteoporosis5.
Some people fear that a high protein diet may increase the risk of heart disease. However, research shows that high protein diets do not increase the risk of heart disease5.
The Bottom Line
A high-protein diet is one that emphasizes protein-rich foods such as lean meats, fish, low-fat dairy products, and nuts.
Some studies suggest that replacing high fat meats with more heart-healthy proteins like fish, beans, poultry, nuts, and low fat dairy might help prevent heart disease.
The nutrients in these forms of protein can help lower cholesterol and blood pressure and help you maintain a healthy weight. However, some high-protein diets limit carbs so much that you might not get enough nutrients or fiber.
Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.
A prolonged intake of a large amount of protein has been associated with potential dangers, such as bone mineral loss and kidney damage. However, there is no evidence to support claims that high protein intake can reduce calcium in bones or cause osteoporosis.
A high protein can be particularly effective at aiding in weight loss and improving body composition.
Always consult with your doctor before trying a new diet.
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