Madeleine Hull
A high-protein diet is often adopted by people looking to lose weight, build muscle, or improve their overall health. Protein is an essential macronutrient that supports several bodily functions, including growth, brain development, healthy bones, and hormone production. The body needs 22 amino acids, nine of which are essential, meaning our bodies can't produce them, so we must obtain them from our diet. Animal proteins such as meat, dairy, eggs, and soy are complete proteins, containing all the essential amino acids. Plant-based proteins like pulses, legumes, lentils, and tofu are incomplete as they lack some essential amino acids, but they are still nutritious options. While a high-protein diet can be beneficial, it's important to maintain a balanced diet with adequate intake of other nutrients and to be mindful of potential health complications, especially for those with kidney issues or diabetes.
Characteristics and Values of a Perfect Protein Diet
| Characteristics | Values |
|---|---|
| Purpose | Losing weight, improving health, supporting athletic performance, building muscle, and improving overall health and well-being |
| Protein Sources | Meat, dairy products, eggs, fish, nuts, certain vegetables, grains, beans, seeds, and fruits |
| Recommended Daily Intake | 0.8 g per kg of body weight or 0.36 g per pound of body weight; may vary depending on age, sex, physical activity, and medical history |
| Benefits | Feeling full for longer, boosting metabolism, improving energy, stabilising blood sugar levels, supporting cell structure, immune function, movement, chemical reactions, hormone synthesis, and more |
| Risks | High intake of red and processed meat linked to cardiovascular disease and diabetes; may cause kidney problems for people with impaired kidney function |
| Considerations | Include a variety of protein sources; ensure adequate intake of other nutrients; consult a healthcare professional for personalised advice |
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What You'll Learn
The benefits of a high-protein diet
Protein is an essential building block of a healthy diet. According to the Dietary Guidelines for Americans 2020-2025, adults should consume between 10% and 35% of their daily calories from protein. This is equivalent to 0.8 to 0.83 grams of protein per kilogram of body weight, or 0.36 grams per pound. For older people, the recommended intake is higher, at one gram of protein per kilogram of body weight.
A high-protein diet has numerous benefits for weight loss, muscle gain, and overall health. Firstly, it can help manage hunger and cravings, leading to better weight management. This is because protein increases feelings of fullness and reduces hunger, which can help prevent weight regain. Secondly, protein supports muscle repair and growth, making it particularly beneficial for those looking to gain muscle mass. Thirdly, protein strengthens bones and supports bone health during weight loss, especially when combined with dairy products.
Protein can be obtained from various sources, including meat, dairy, nuts, vegetables, grains, and beans. Animal sources such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins as they contain all the essential amino acids. While plant-based proteins are also a good source of amino acids, most of them are considered incomplete proteins as they may lack certain essential amino acids. Therefore, it is important to eat a variety of protein-rich foods to ensure adequate intake of all essential amino acids and other nutrients.
It is worth noting that a high-protein diet that relies heavily on red and processed meat may increase the risk of cardiovascular disease and diabetes. Instead, it is recommended to prioritize plant-based proteins and proteins from a variety of sources, such as those found in a Mediterranean-style diet. Additionally, when increasing protein intake, it is important to be mindful of portion sizes, especially with nuts, which are high in fat and calories.
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How much protein do you need?
The amount of protein you need depends on a variety of factors, such as your age, sex, and health, as well as your activity level and whether you're pregnant or breastfeeding. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, which is the minimum amount needed to meet your basic nutritional requirements and prevent nutrient deficiencies. This amount may be higher for older people to maintain skeletal muscle mass. For example, the National Academy of Medicine recommends that adults over 50 get one gram of protein per kilogram of body weight to maintain muscle mass, which declines with age.
For pregnant people, the IOM recommends a minimum of 1.1 grams of protein per kilogram of body weight per day, or about 25 more grams per day. Breastfeeding people also need additional protein to make enough milk and recover from pregnancy. People who are sick, injured, or recovering from surgery may also need extra protein.
If you are physically active, you may need more protein. The American College of Sports Medicine, the American Dietetic Association, and Dieticians of Canada recommend that people who engage in endurance sports or strength training aim for 1.2 to 1.7 grams of daily protein for every kilogram they weigh. Getting enough protein helps your body recover from exercise and build stronger muscles.
It's important to note that protein needs can be met through a variety of sources, including plant-based and animal-based proteins. While red meat can be a source of protein, it's best to moderate your intake due to its link to higher risks of certain health conditions. Instead, try to include more plant-based proteins, fish, and poultry in your diet.
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Complete vs incomplete proteins
A "perfect" protein diet is one that includes a variety of protein-rich foods to meet daily protein needs and get the vitamins, minerals, and other nutrients needed for optimal health.
Protein is an important food group to include in your diet. It is a macronutrient and one of the building blocks of the body, making up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. Our bodies need protein to form muscle, transport nutrients, and build and repair tissue.
Protein is made up of amino acids, which are organic compounds that your body uses to make proteins. There are 20 different amino acids that the body needs, and they each have different functions. Some amino acids are called non-essential amino acids, which are those that our bodies can make on their own. However, there are nine essential amino acids that our bodies cannot produce on their own, and these must be obtained through our diet.
Complete proteins contain all nine essential amino acids, while incomplete proteins contain some, but not all, of the essential amino acids. Complete proteins are mostly animal-based, with sources including meat, eggs, milk, duck, lamb, pork, rabbit, and veal. However, some plant-based sources, like quinoa, soy, buckwheat, hempseed, and pistachios, can also be considered complete proteins. Incomplete proteins are more common in plant-based sources, and examples include nuts, seeds, lentils, and whole grains.
It is important to note that the terms "complete protein" and "incomplete protein" can be misleading. If a person consumes a varied diet, even if it is plant-based, they should be able to get all the essential amino acids within 24 hours. Therefore, it is not necessary to eat complete proteins at every meal, and a healthy combination of incomplete proteins can provide all the essential amino acids. For example, for those who do not eat meat, a wide variety of plant foods such as legumes, lentils, nuts, seeds, and whole grains can provide all the complete proteins needed.
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The best high-protein foods
A high-protein diet is essential for maintaining overall health and well-being. Proteins are the building blocks of bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins.
The amount of protein you need depends on several factors, such as your age, sex, physical activity level, and medical history. The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram of body weight (or 0.36 g per pound), but this is the minimum amount to prevent nutrient deficiencies and muscle loss. Eating more than the RDA may promote weight loss and overall health.
Animal-Based Sources
- Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein and important nutrients like iron and zinc.
- Seafood, including fish, provides a good amount of protein and several important vitamins and minerals like iodine, selenium, and vitamin B12. Fatty fish like salmon and herring are high in omega-3 fats, beneficial for heart health.
- Dairy products like milk, cheese, and yogurt are rich in protein and other essential nutrients. Greek yogurt, in particular, is high in protein and calcium.
- Eggs are a versatile source of protein and can be prepared in multiple ways. They are also a good source of vitamins, minerals, and healthy fats.
Plant-Based Sources
- Quinoa is a plant-based complete protein, providing about 8 grams of protein and 5 grams of fiber per cup of cooked quinoa. It is also a good source of minerals like manganese, phosphorus, and copper.
- Soy products such as tofu, tempeh, and soybeans are good sources of protein, especially for vegetarians and vegans.
- Beans, peas, and lentils are excellent plant-based sources of protein and provide other nutrients like fiber, folate, potassium, iron, and zinc. Black beans, chickpeas, and kidney beans are good options.
- Nuts and seeds, including almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, and sunflower seeds, are rich in protein and provide healthy fats, vitamins, and minerals.
- Certain grains and vegetables, like broccoli, cauliflower, and raw oats, can also contribute to your protein intake.
It is important to eat a variety of protein-rich foods to ensure you are getting a mix of essential amino acids and other necessary nutrients for optimal health.
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Potential adverse effects
While protein is an important macronutrient for good health, a high-protein diet may have some adverse effects. Firstly, a high-protein diet that consists predominantly of red meat or processed meat is linked to an increased risk of cardiovascular disease, diabetes, and certain types of cancer, such as colorectal cancer. Research suggests that replacing red meat with healthy plant proteins can decrease these risks.
Secondly, a high-protein diet can lead to disorders of bone and calcium homeostasis. This is supported by studies that found a significant negative impact on overall calcium balance and increased urinary calcium excretion rates with a high protein intake. Additionally, a high ratio of dietary animal to vegetable protein was associated with an increased rate of bone loss and fracture risk in postmenopausal women.
Thirdly, kidney damage is a potential adverse effect of a high-protein diet, particularly for individuals with pre-existing kidney dysfunction. A high-protein diet can deliver a marked acid load to the kidneys, increasing the risk for stone formation and disorders of renal function. However, it is important to note that one 2019 review found that high protein intake above the RDA does not cause kidney problems in people with normal kidney function.
Lastly, a high-protein diet may also be associated with disorders of liver function and an increased risk of coronary artery disease. However, it is important to consult with a healthcare professional or registered dietitian to determine the appropriate amount of protein intake based on individual needs and health status.
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Frequently asked questions
A high-protein diet involves eating more protein and less carbohydrates and fat to support weight loss, improve energy and stabilise blood sugar levels.
High-protein foods include meat, fish, eggs, dairy, nuts, grains, beans, seeds, fruits and vegetables. Animal proteins such as meat, cheese and eggs are referred to as 'complete' proteins as they contain all the essential amino acids. Plant-based proteins include pulses, legumes, lentils, tofu and other soy products, and are often called 'incomplete' proteins as they do not contain all the essential amino acids.
A high-protein diet is said to help suppress appetite hormones and control hunger for hours after eating. It can also boost your metabolism and improve the rate at which you burn calories. Research suggests that eating more protein than the recommended dietary allowance (RDA) may promote weight loss and overall health.
A high-protein diet that is predominantly made up of red meat or processed meat is a cause for concern. Research has found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes. People with kidney disease should also be cautious of a high-protein diet, as it may strain the kidneys and lead to damage.
