Brenda Khan
A protein diet can help you lose weight and improve your overall health. It can also help to prevent excessive muscle wasting, which is preferable to trying to gain it back. When it comes to healthy eating, it’s not always clear what should be on your plate — and in what amounts. However, it is clear that most people can benefit from more protein in their diet. Our bodies need protein to maintain muscle mass and support biological functions such as healing wounds and regulating blood glucose levels. A high-protein diet is characterized by prioritizing your intake of foods that are rich in protein (like meat and eggs), and reducing your intake of high-carb foods (like bread or pasta).
How to do a protein diet
| Characteristics | Values |
|---|---|
| Purpose | Lose weight, improve health and build muscle |
| Who can benefit | Athletes, people trying to get in shape, people with muscle wasting conditions |
| Foods to eat | Meat, poultry, fish, eggs, milk, cheese, Greek yogurt, beans, lentils, nuts, seeds, tofu, soy burgers, vegetables, fruits, grains |
| Foods to limit | Carbohydrates, refined sugar, processed foods, huge helpings of fatty meats |
| Other recommendations | Consult a doctor or dietitian, keep a food journal, combine with exercise |
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What You'll Learn
- High-protein foods: meat, eggs, beans, nuts, seeds, etc
- Health benefits: weight loss, muscle maintenance, and more
- Risks and side effects: kidney problems, dizziness, headaches, etc
- Vegetarian and vegan options: plant-based proteins like tofu and beans
- Meal plans and recipes: tips for incorporating more protein into meals
High-protein foods: meat, eggs, beans, nuts, seeds, etc
A high-protein diet involves prioritising your intake of protein-rich foods and reducing your consumption of high-carb foods. Meat, such as lean beef, pork loin, and skinless chicken breasts, is a good source of protein. However, it is important to be mindful of the amount of saturated fat and sodium in the meat you consume. Fish like salmon, tuna, and mackerel are also rich in protein and contain omega-3 fatty acids, which are beneficial for heart health.
Eggs are another food staple that is high in protein, with one large white egg containing around 6 grams of protein and 70 calories. Dairy products like milk, cheese, and yoghurt are also great sources of protein and other essential nutrients. If you are looking for low-fat dairy options, consider Greek yoghurt, skimmed milk, or white or low-fat cheeses.
Beans are often overlooked as a protein source, but they are a great way to incorporate protein into your diet. Black beans, kidney beans, and chickpeas are some examples of beans that are high in protein and other nutrients like fibre and folate. If you are vegetarian or vegan, other plant-based proteins like quinoa, tofu, and peas are also good options.
Nuts and seeds are excellent sources of protein and can easily be incorporated into your daily meals. Peanuts, almonds, pistachios, pumpkin seeds, and sunflower seeds are some examples of nuts and seeds that are high in protein.
It is important to consult a doctor or a registered dietitian before starting a new diet to ensure that it is safe and suitable for your individual needs.
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Health benefits: weight loss, muscle maintenance, and more
A high-protein diet has several health benefits, including weight loss and muscle maintenance.
Protein is a macronutrient that plays a key role in the function and structure of your cells, tissues, and organs. It is essential for maintaining muscle mass and supporting biological functions such as healing wounds and regulating blood glucose levels. Without enough protein, the body will take protein from the muscles, leading to muscle loss.
A high-protein diet can help manage hunger and cravings by reducing the levels of ghrelin and other hormones that regulate appetite. This increase in protein intake can also boost metabolism, helping to burn more calories. In addition, a high-protein diet can be beneficial for weight loss by limiting the intake of carbohydrates, which causes the body to use other sources of fat for energy.
Protein is also important for bone health. Studies have shown that increased protein intake improves bone density, especially in older adults. Animal protein, in particular, provides more benefits than plant proteins for bone health.
High-protein diets can include a variety of foods, such as meat, poultry, fish, eggs, and dairy products. Plant-based sources of protein include beans, legumes, nuts, seeds, and soy products. It is important to consult a healthcare professional or a registered dietitian before starting a high-protein diet to ensure it is safe and appropriate for your individual needs.
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Risks and side effects: kidney problems, dizziness, headaches, etc
A high-protein diet is characterised by prioritising your intake of foods rich in protein, such as meat, eggs, and dairy, and reducing your intake of high-carb foods like bread and pasta. While protein is essential for maintaining muscle mass and supporting biological functions, a high-protein diet may not be suitable for everyone and can have adverse effects.
One of the main risks associated with a high-protein diet is kidney problems. Consuming large amounts of protein can cause damage to the kidneys, especially in those who already have kidney disease or other kidney-related issues. Therefore, it is crucial to consult a doctor or a registered dietitian before starting a high-protein diet to ensure it is safe for your individual health status.
Additionally, in the initial days of starting a high-protein diet, you may experience some side effects such as dizziness and weakness. These symptoms usually subside within 3 to 4 days as your body adjusts to the reduction in carbohydrate intake.
Other potential adverse effects of a long-term high-protein diet, particularly one that includes a high intake of meat, include disorders of bone and calcium homeostasis, increased cancer risk, disorders of liver function, and progression of coronary artery disease. Some studies have also suggested that high protein intake can lead to hypercalciuria, an elevation in glomerular filtration rate, and increased urinary calcium excretion, which can negatively impact bone health.
It is important to note that the ideal amount of protein intake varies from person to person and depends on factors such as age, sex, physical activity level, and health history. While a high-protein diet may be beneficial for some, it is always recommended to consult a healthcare professional before making significant dietary changes.
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Vegetarian and vegan options: plant-based proteins like tofu and beans
A high-protein diet is characterised by prioritising your intake of foods that are rich in protein and reducing your intake of high-carb foods. For vegetarians and vegans, there are plenty of plant-based proteins to choose from, such as tofu and beans.
Tofu
Tofu, or bean curd, is a soya product that is a good source of protein and can be cooked in many ways, including baking and stir-frying. It can be used in breakfast scrambles, roasted in the oven, and in stir-fries, burritos, and sandwiches. Tofu is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus.
Beans
Beans are a great source of protein for vegetarians and vegans. They can be eaten on their own, as part of a salad, or in burritos, quesadillas, soups, and nachos. Canned or dried beans are a good option, as they are affordable and have a long shelf life.
In addition to tofu and beans, there are other plant-based proteins that can be incorporated into a vegetarian or vegan diet:
- Seitan: A popular protein source for vegetarians and vegans, seitan is made from vital wheat gluten and closely resembles the look and texture of meat when cooked. It is a good source of selenium and contains small amounts of iron, calcium, and phosphorus.
- Nuts and seeds: Nuts and seeds are naturally rich in protein and can be enjoyed as a snack or added to savoury or sweet dishes. For example, hemp seeds provide all nine essential amino acids and have a similar weight-for-weight protein content to beef or lamb.
- Legumes: Legumes, including beans, peas, and lentils, are great sources of protein for people on plant-based diets. They can be eaten cooked or raw and added to various dishes.
- Whole grains: Quinoa and amaranth are complete sources of protein, providing all nine essential amino acids. They are also good sources of complex carbohydrates, fibre, iron, manganese, phosphorus, and magnesium.
- Soy products: In addition to tofu, other soy products such as edamame and tempeh are good sources of protein and can be used in similar ways to tofu.
It is important to note that while a vegan diet can provide all the necessary nutrients, including protein, careful planning is required, especially for athletes or those who exercise, to ensure adequate energy, protein, and key nutrients such as vitamin B12, zinc, iron, and omega-3 fatty acids.
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Meal plans and recipes: tips for incorporating more protein into meals
A high-protein diet involves prioritising your intake of protein-rich foods and reducing your consumption of high-carb foods. It is recommended that adult females get at least 46 grams of protein daily, while adult males are recommended at least 56 grams. If you're planning to increase your protein intake, it is suggested to aim for 10% to 35% of total daily calories from protein.
- Select leaner cuts of meat and slightly increase the portion sizes to boost the protein content of your meal.
- Choose white meat, such as chicken or turkey, over dark meat, and remove the skin to reduce fat intake.
- Include low-fat dairy products such as skimmed milk, low-fat cheese, and skimmed yoghurt in your diet.
- Start your meals by eating protein sources first. This can help keep your blood sugar and insulin levels from rising too high after a meal.
- Include vegetables such as spinach, broccoli, carrots, cabbage, and tomatoes in your diet.
- Opt for nuts and seeds, which are a great source of protein and can be added to savoury or sweet dishes.
- Choose healthy, natural peanut butter with no added sugars.
- Include beans, such as chickpeas, soybeans, and peas, in your diet.
- If you're a vegetarian, include vegetable proteins such as beans, chickpeas, and quinoa in your meals.
Breakfast:
Lemon-Blueberry Granola
Lunch:
Turkey breast with roasted sweet potatoes and broccoli
Dinner:
Shrimp with vegetables and rice
Snacks:
- Cheddar cheese with whole grain crackers, tomatoes, or sliced apples
- Cottage cheese with chopped nuts or seeds
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Frequently asked questions
Animal proteins, such as meat and eggs, tend to have higher protein density and more iron, vitamin D and B12. Good sources include beef, pork, bison, poultry, fish, milk, and cheese. Plant-based proteins include beans, lentils, nuts, soy, seeds, and quinoa.
A high-protein diet can help you lose weight and improve your overall health. Eating more protein helps to reduce hunger and keep you full, as protein has a direct effect on ghrelin and other hormones that regulate appetite.
High-protein diets are generally safe and healthy for most people. However, a 2022 review found that nondairy animal protein and processed meat were linked with a higher risk of kidney stones. It is also important to note that high-protein diets may not be suitable for those with kidney problems, as consuming large amounts of protein can cause further damage to the kidneys.
