A high-protein diet has been praised for its potential to support weight loss, build muscle, and boost metabolic health. Proponents of this diet claim that higher protein intake stabilizes sugar levels, preserves lean muscle mass, enhances insulin sensitivity, and improves athletic performance.

This article explains what a high-protein diet involves, with expected benefits and potential side effects. You will also get a sample of a high-protein diet to help you get started.

What Is a High-Protein Diet?

A high-protein diet involves consuming greater amounts of protein, usually about 20% to 35%  of a person’s total daily calorie intake. For reference, the  Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of daily calories, while the recommended dietary allowance (RDA) is 0.36 grams per pound, or 10-15% of daily calorie intake.

This dietary approach emphasizes protein-rich foods from both animal and plant sources, such as lean meats, fish, eggs, dairy, legumes, seeds, and tofu. It’s commonly used for muscle recovery, toning, weight loss, or resolving metabolic issues like insulin resistance.

Note: A metabolic diet is another effective treatment for slow metabolism.

High-Protein Diet Types

High-protein dietary strategies differ based on the proportion of the other two macronutrients (carbohydrates and fats) and the type of foods they include (e.g., animal-based vs. plant-based). While some approaches are more restrictive, others offer flexibility to adjust nutrient ratios according to individual needs.

High-Protein, Low-Carb Diets

These meal plans recommend either reducing or eliminating carbohydrates from your diet. They aim to build muscle, decrease body fat, and suppress appetite.

• Atkins diet – This low-carb diet relies on high amounts of protein and healthy fats to promote weight loss. It is split into four phases, with the focus on gradually increasing carbohydrate intake.
• Keto diet – The ketogenic diet is a low-carb, high-fat approach that promotes weight loss by using fat for energy instead of carbohydrates. It claims to stabilize blood sugar levels, regulate insulin, and accelerate fat burn.
• Dukan diet – This high-protein, low-carb eating plan involves a four-step plan that becomes more flexible with each phase. It puts your body into a state of ketosis, where you burn fat for energy instead of carbohydrates, but then gradually reintroduces more sustainable eating habits.
• Paleo diet – The “caveman diet” focuses on foods similar to what our hunter-gatherer ancestors ate during the Paleolithic era. It highlights the consumption of lean meats, fish, eggs, and other protein-rich foods while restricting grains, legumes, and dairy.
• Carnivore diet – The focus is on animal-based products like poultry, red meat, fish, organ meats, and eggs. It is very restrictive compared to other high-protein diets because it excludes all plant-based foods, including proteins like legumes, nuts, and seeds.
• The protein-sparing modified fast diet (PSMF) – This is a highly restrictive, low-calorie diet typically prescribed to obese people. It drastically limits carbohydrates and reduces fat intake to a minimum. It is a short-term solution for losing a large amount of weight quickly and should only be followed under strict medical supervision.

High-Protein, Moderate-Carb Diets

The following diets are not inherently high in protein, but they can be modified to include more protein-rich foods. They are more balanced and aim to reduce inflammation and improve overall health.

• Mediterranean diet – Focuses on plant-based foods, healthy fats, and seasonal fruits and vegetables traditionally consumed in the Mediterranean, including olive oil, fatty fish, poultry, cheese, and red wine in moderation. It can be modified to include more protein, such as fish and seafood, legumes, nuts, seeds, and lean meats.
• DASH (Dietary Approaches to Stop Hypertension) – This diet aims to lower blood pressure by focusing on lean protein sources like fish, poultry, and beans, along with fruits, vegetables, and whole grains.
• The GAPS diet – This dietary approach is designed to restore microbial diversity, reduce inflammation, strengthen the gut lining, and address gut dysbiosis and GAPS (Gut and Psychology Syndrome). It focuses on the gut-brain connection to treat autoimmune diseases and chronic conditions like asthma, allergies, eczema, and Hashimoto’s.

Note: Can a vegetarian or a vegan diet be high in protein? Absolutely. Many athletes and active individuals choose to increase their protein intake while avoiding or limiting animal-based products.

High-Protein Diet Benefits  

A high-protein diet offers a range of weight-loss, metabolic, and health benefits:

• Weight loss – Protein promotes fat loss by increasing satiety and reducing appetite, leading to less calorie intake throughout the day and fewer unhealthy cravings.
• Muscle building – Studies show that high-protein diets enhance body composition by decreasing fat mass and preserving lean muscle mass.
• Muscle recovery – Protein supports muscle repair and growth and prevents muscle loss. Many athletes supplement with amino acids – the building blocks of protein – to reduce muscle damage after a strenuous workout.
• Energy expenditure – Clinical studies show that high-protein diets increase resting and total daily energy expenditure, helping maintain a higher metabolism.
• Diet-induced thermogenesis (DIT) – Studies have shown that protein has a higher thermic effect than carbohydrates, meaning protein-rich meals help burn more calories during digestion.
• Blood sugar regulation – Protein slows down digestion and the absorption of glucose from carbohydrates, preventing rapid spikes and crashes in blood sugar levels. While protein stimulates insulin release, it typically does not cause a significant rise in blood glucose, though the exact mechanisms are not fully understood.
• Insulin sensitivity – Protein-packed meals regulate insulin production and increase insulin sensitivity, which helps to maintain optimal BMI and prevent type 2 diabetes.
• Metabolic boost – Protein boosts metabolism due to its high thermic effect, and the lean muscle gained from a high-protein diet can further increase your resting metabolic rate.

Note: Learn how to use amino acids to lose weight and stay fit.

Tips on Avoiding the Risks and Side Effects of a High-Protein Diet

If you want to adopt a high-protein diet, it is important to be aware of potential risks and side effects. Here are some guidelines to help you avoid common mistakes:

• Consult the experts - Avoid fad diets that promise quick, overnight results. Talk to a licensed nutritionist or a medical weight loss expert to help you choose quality protein sources and properly balance macronutrients.
• Choose your proteins wisely - Not all protein is the same. When choosing animal proteins, look for grass-fed, organic, pasture-raised, hormone-free labels to ensure the animal protein you are consuming has been raised in a humane, nourishing environment. When choosing plant proteins, look for USDA-certified organic labels to avoid additives and possible toxic pesticide exposure.
• Keep your kidneys healthy - According to this study, eating too much protein, especially from animal sources, strains the kidneys and possibly leads to kidney damage, even in people who don’t already have kidney problems.
• Stay well-hydrated - Breaking down protein produces nitrogenous waste, which can cause excessive thirst and lead to dehydration if you do not drink enough water. Staying well-hydrated will help your kidneys remove toxic waste from your body.
• Stick to nutritious foods – Focusing too much on protein and disregarding vitamin- and fiber-rich anti-inflammatory foods can lead to nutrient deficiencies and problems with malabsorption.
• Include fiber – Some high-protein meal plans lack sufficient fiber, which is essential for regular bowel movements and digestion. Besides fiber, include some prebiotics, probiotics, and postbiotics in your diet to restore a healthy microbiome and avoid digestive discomfort.

How to Determine Recommended and High-Protein Intake?

The recommended dietary allowance (RDA) of protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amount covers your basic daily nutritional requirements. For example, a sedentary 50-year-old woman who weighs 140 pounds would need 53 grams of protein per day.

The Dietary Guidelines for Americans publication recommends getting 10-35% of daily calories from protein. The range varies based on the following factors:

• Age
• Sex
• Activity level
• Health goals
• Muscle mass
• Overall health
• Pregnancy
• Breastfeeding

Recent findings show that RDA amounts of protein may be insufficient, especially for older adults, pregnant or breastfeeding women, and growing children. It also turns out that the body may not produce enough of certain amino acids on its own, as was once believed.

A high-protein intake means consuming more than 20% of your daily calories from protein, sometimes up to 40%. This typically translates to about 0.54 to 0.9 grams of protein per pound of body weight. Athletes, bodybuilders, and those aiming to lose weight often benefit from higher protein consumption.

Foods to Include in a High-Protein Diet

You can derive protein from both animal-based and plant-based foods. If your diet is heavily plant-based, be sure to combine different protein sources for a complete amino acid profile.

Animal-Based Proteins

Protein-rich, animal-based foods include:

• Lean meats – Chicken breast, turkey breast, lean beef, and pork loin.
• Fish and seafood – Salmon, tuna, cod, shrimp, tilapia, crab, and other shellfish.
• Eggs – Chicken, quail, duck, turkey, and goose.
• Dairy – Cottage cheese, ricotta, skim or low-fat milk, and Greek yogurt.
• Protein powders – Whey protein, casein protein, beef protein isolate, and collagen peptides.

Plant-Based Proteins

Plant-based protein sources include:

• Legumes and beans – Lentils, chickpeas, black beans, kidney beans, and navy beans.
• Nuts and seeds – Almonds, cashews, pistachios, walnuts, peanuts, peanut butter, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, and sunflower seeds.
• Soy products – Tofu, tempeh, edamame, soybeans, and soy milk.
• Grains and pseudo-grains – Amaranth, quinoa, oats, spelt, millet, buckwheat, and farro.
• Protein powders – These typically include pea, brown rice, hemp, pumpkin seed, or soy protein.

Note: Discover what a flexitarian diet and intuitive eating have in common.

A 3-Day Sample of a High-Protein Diet

Here is a 3-day sample of a high-protein diet that includes both animal and plant-based sources.

Conclusion

High-protein diets have become popular for their effectiveness in supporting weight loss and muscle building and reducing appetite. However, overly restrictive types may hinder your weight loss efforts and even damage your health in the long term.

To stay healthy while toning up and burning fat, it is important to choose your protein sources wisely and maintain a balanced diet. Our Vibrant Vitality Clinic health experts can help you reach your health goals faster by designing a personalized meal plan.