Protein is incredibly important for good
health.
It's a nutrient that must be consumed every day to meet your
body's needs.
The Dietary Reference Intake (DRI) for protein is 0.36 grams per
pound of body weight, or 0.8 grams per kilogram.
However, a lot of evidence supports a higher protein intake
for weight loss and other health benefits.
This article takes a detailed look at protein's beneficial
effects and provides guidance for achieving the best results on a high-protein
diet.
Protein is one of the three macronutrients, along
with carbs and fat.
In your body, it performs the following roles:
·
Repair
and maintenance: Protein is the
main component of your muscles, bones, skin and hair. These tissues are
continuously repaired and replaced with new protein.
·
Hormones: Chemical messenger proteins allow cells
and organs in your body to communicate with each other.
·
Enzymes: Most enzymes are proteins, and the
thousands of chemical reactions that take place throughout your body are driven
by them.
·
Transportation
and storage: Some proteins
help deliver important molecules where they're needed. For example, the protein
hemoglobin carries oxygen to your body's cells.
Protein is made up of smaller units known as amino acids.
Of the 22 amino acids, 9 are considered "essential,"
meaning they must be consumed in food because your body can't make them.
Importantly, some foods provide better protein than others based
on their amino acid profile.
Generally speaking, animal products are considered
"complete protein" because they contain all the essential amino acids
in the optimal amounts that your body needs. These include eggs, dairy, meat,
fish and poultry.
Vegetable proteins don't provide adequate amounts of every
essential amino acid but can be combined with other plant sources to make
complete protein. Beans, legumes, grains, soy, nuts and seeds are examples
of high-protein plant foods.
Although protein quality is important, the amount of protein you
consume is key.
Many researchers believe that the current protein
recommendations may be too low to stay truly healthy in the long term (1).
SUMMARY:Protein serves a number of important functions
in your body. It is made up of individual amino acids, including many that your
body cannot create on its own.
Research suggests that increasing your protein intake may have
impressive effects on your appetite, metabolic rate, weight and body
composition.
Appetite and Fullness
Eating more protein may help suppress your hunger and appetite
for hours after eating.
Protein increases production of hormones like PYY and GLP-1,
both of which help you feel full and satisfied. In addition, it helps reduce
levels of ghrelin, also known as the "hunger hormone" (2, 3, 4, 5, 6).
In a controlled study of 12 healthy women, the group that
consumed a high-protein diet experienced higher GLP-1 levels, greater feelings
of fullness and less hunger than the group that ate a lower-protein diet (6).
Due to these effects on appetite and fullness, a higher protein
intake typically leads to a natural reduction in food intake.
In another study, when 19 healthy young adults were allowed to
eat as much as they wanted on a diet consisting of 30% protein, they consumed
an average of 441 fewer calories per day than when they followed a diet
consisting of 10% protein (7).
Interestingly, another reason protein is so satisfying seems to
be related to the significant increase in metabolic rate that occurs during its
digestion (8).
Metabolic Rate
A higher protein intake may increase the number of calories you
burn.
Protein digestion appears to boost metabolic rate by an impressive 20–35%,
compared to a 5–15% increase for digesting carbs or fat (9).
In fact, several studies have found that when people eat diets
high in protein, they end up burning more calories for several hours after
eating (8, 10, 11, 12, 13).
In a study of 10 healthy young women, consuming a high-protein
diet for one day was shown to increase metabolic rate after meals nearly twice
as much as eating a high-carb diet for one day (13).
Weight Loss and Body Composition
Not surprisingly, protein's ability to suppress appetite,
promote fullness and increase metabolism can help you lose weight.
Several high-quality studies have found that increasing protein
intake promotes weight and fat loss (14, 15, 16, 17, 18).
In a six-month diet study including 65 overweight and obese
women, the high-protein group lost an average of 43% more fat than the
high-carb group. What's more, 35% of women in the high-protein group lost at
least 22 pounds (10 kg) (16).
Typically, when you reduce your calorie intake, your metabolism
slows down. This is partly due to muscle loss.
However, research suggests that a higher protein intake can help
protect against muscle loss and keep your metabolic rate up (15, 17, 19).
In one large review of 24 studies that included over 1,000
people, high-protein diets were found to be more effective than
standard-protein diets for losing weight, preserving muscle mass and preventing
metabolic slowdown during weight loss (15).
Importantly, standard or high-protein diets can be effective for
everyone.
But interestingly, one European study concluded that based on
different gene types, high-protein diets would be especially effective for
weight loss and maintenance in 67% of the population (14).
SUMMARY:The ability of high-protein diets to decrease
hunger, increase feelings of fullness, boost metabolic rate and protect muscle
makes them effective for losing weight and improving body composition.
In addition to its favorable effects on weight, protein may help
improve health in several other ways:
·
Increase
muscle mass: Studies have
shown a higher protein intake can increase muscle size and strength when
combined with resistance training (20, 21).
·
Reduce
muscle loss during aging: Many
people lose muscle as they age. One study found that adding a daily protein
shake helped protect muscle health in healthy older men and those with
age-related muscle loss (22, 23, 24).
·
Strengthen
bones: Higher protein
intake may promote bone health. In one study, older women with the highest
intake of animal protein experienced a whopping 69% reduced risk of hip fracture
(25, 26, 27, 28).
·
Improve
wound healing: Studies have
shown that high-protein diets can enhance the healing of wounds related to
surgery or injury, including bedsores (29, 30, 31).
SUMMARY:Research suggests a high protein intake can
help build muscle, protect against bone and muscle loss during aging and
improve wound healing.
The optimal amount of protein to consume per day is somewhat
controversial.
Based on the DRI of 0.36 grams of protein per pound of body
weight, or 0.8 grams per kilogram, a 150-pound (68-kg) person would need about
54 grams per day.
While this may be enough to prevent outright protein deficiency,
many experts believe this is too low for optimal health, including maintaining
muscle mass (1, 32).
In fact, studies have shown that older adults, in particular,
require more protein than the DRI, concluding that 0.6 grams of protein per
pound, or 1.3 grams per kilogram, may help prevent age-related muscle loss (33, 34).
Furthermore, diets providing up to double the DRI at 0.75 grams
of protein per pound, or 1.6 grams per kilogram, have been found to boost
weight and fat loss, improve body composition and protect muscle during weight
loss (1, 17, 18, 19, 35).
However, increasing your protein intake beyond this amount
doesn't seem to provide additional benefits.
One study showed men who consumed 0.75 grams of protein per
pound, or 1.6 grams per kilogram, lost slightly more fat and had similar gains
in muscle, compared to the group that consumed 1.1 grams per pound, or 2.4
grams per kilogram (18).
A high-protein diet for weight loss and overall health should
provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6
grams per kilogram, and 20–30% of your calories per day.
For the 150-pound (68-kg) person, this provides a broad range of
about 82–110 grams of protein daily, depending on calorie intake.
Moreover, it's important to spread your protein intake evenly
throughout the day, rather than consuming most of it at one meal. This allows
your body to use protein most efficiently (32).
SUMMARY:Daily intake of 0.6–0.75 grams of protein per
pound of body weight, or 1.2–1.6 grams per kilogram, may promote fat loss and
protect against the loss of muscle mass during weight loss and aging.
A high-protein diet is easy to follow and can be customized
according to your own food preferences and health-related goals.
For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar
under control.
If you avoid milk products, you can follow a dairy-free diet
that is rich in protein.
Even a vegetarian diet can be high in protein if it includes
eggs or dairy and plenty of legumes and other plant proteins.
Here are a few basic guidelines for following a high-protein
diet:
·
Keep
a food diary: Start a food
diary using an app or website that provides protein values for thousands of
foods and allows you to set your own calorie and macronutrient goals.
·
Calculate
protein needs: To calculate
your protein needs, multiply your weight in pounds by 0.6–0.75 grams, or your
weight in kilograms by 1.2–1.6 grams.
·
Eat
at least 25–30 grams of protein at meals: Research has shown that consuming a minimum of 25 grams of
protein at meals may promote weight loss, muscle maintenance and better overall
health (35).
·
Include
both animal and plant proteins in your diet: Eating a combination of both types helps make your diet
more nutritious overall.
·
Choose
high-quality protein sources: Focus on fresh meats, eggs, dairy and other proteins,
rather than processed meats like bacon and lunch meats.
·
Consume
well-balanced meals: Balance
high-protein foods with vegetables, fruits and other plant foods at every meal.
Lastly, this list of 20 delicious high-protein foods can help get you
started.
SUMMARY:Calculating your protein needs, tracking your
intake in a food diary and planning well-balanced meals will help you get the
best results on a high-protein diet.
The sample below provides about 100 grams of protein per day.
However, you can adjust the portions to meet your needs.
Monday
·
Breakfast: 3 eggs, 1 slice whole grain toast with 1
tablespoon almond butter and a pear.
·
Lunch: Fresh Avocado and Cottage
Cheese Salad and an orange.
·
Dinner: 6 ounces (170 g) steak, sweet potato and
grilled zucchini.
Tuesday
·
Breakfast: Smoothie made with 1 scoop protein
powder, 1 cup coconut milk and strawberries.
·
Lunch: 4 ounces (114 g) canned salmon, mixed
greens, olive oil and vinegar and an apple.
·
Dinner: 4 ounces (114 g) grilled chicken with
quinoa and Brussels sprouts.
Wednesday
·
Breakfast: Oatmeal and one cup plain Greek yogurt
with 1/4 cup chopped pecans.
·
Lunch: 4 ounces (114 g) chicken mixed with
avocado and red bell pepper and a peach.
·
Dinner: All Meat Veggie Chili and
brown rice.
Thursday
·
Breakfast: Spanish omelet made with 3 eggs, 1 ounce
cheese, chili peppers, black olives and salsa and an orange.
·
Lunch: Leftover All Meat Veggie Chili and
brown rice.
·
Dinner: 4 ounces (114 g) halibut, lentils and
broccoli.
Friday
·
Breakfast: One cup cottage cheese with 1/4 cup
chopped walnuts, diced apples and cinnamon.
·
Lunch: 4 ounces (114 g) canned salmon mixed
with healthy mayo on sprouted grain bread and carrot
sticks.
·
Dinner: Chicken Meatballs with Marinara Sauce, spaghetti squash
and raspberries.
Saturday
·
Breakfast: Frittata made with 3 eggs, 1 ounce
cheese and 1/2 cup diced potatoes.
·
Lunch: Leftover Chicken Meatballs with Marinara Sauce and
spaghetti squash with an apple.
·
Dinner: 3 ounces (85 g) shrimp fajitas with
grilled onions and bell peppers, guacamole, 1 cup black beans on a corn
tortilla.
Sunday
·
Breakfast: Protein Pumpkin Pancakes topped
with 1/4 cup chopped pecans.
·
Lunch: One cup plain Greek yogurt mixed with
1/4 cup chopped mixed nuts and pineapple.
·
Dinner: 6 ounces (170 g) grilled salmon,
potatoes and sautéed spinach.
SUMMARY:Meals on a high-protein diet should include a
moderate to large serving of protein balanced with healthy carb and fat
sources.
High-protein diets are safe and healthy for most people.
Contrary to popular belief, higher protein intake doesn't cause
kidney problems in people with normal kidney function (36, 37).
What's more, a study found that when overweight people with
diabetes and early-stage kidney disease consumed a weight loss diet consisting
of 30% protein for 12 months, their kidney function didn't worsen (38).
On the other hand, people who already have moderate to advanced
kidney disease typically need to reduce their protein intake in order to
preserve remaining kidney function (39, 40).
High-protein diets may also promote kidney stones in susceptible
people. One study found this was mainly true for high amounts of animal
protein, rather than vegetable protein (41, 42).
In addition, people with liver disease or other serious health
conditions should check with their doctor before beginning a high-protein diet.
SUMMARY:High-protein diets are safe and healthy for
most people, but they may cause problems in individuals with certain diseases
or health conditions.
The Benefits Of A High-Protein Diet
In a world where it’s possible to get contradictory opinions on
almost every bit of dietary advice, one food group reigns supreme in its
ability to unite all experts behind it: protein. Its vital role in building and
maintaining muscle means that anyone who’s exercising regularly needs to consider
their protein intake carefully to ensure they’re eating enough.
But protein’s power goes well beyond fuelling massive muscle
gains – even if you’re not an exercise junkie, increasing the amount of protein
you eat can help you lose weight. We spoke to British Dietetic Association
dietitian Dimple Thakrar about the power of protein.
Why do we need to eat protein?
Before we look at the benefits of eating more of the stuff,
let’s find out why protein is needed.
“Protein is the only food group that provides us with the nine
essential amino acids to make muscle tissue,” says Thakrar.
“Without those amino acids, we would not build or make muscle
tissue, resulting in muscle wasting and malnutrition.”
How much protein should you eat?
The amount of protein you need to eat each day depends on your
activity level and bodyweight. According to Thakrar, if you are sedentary you
should eat 0.8-1g of protein per kg of bodyweight per day. If you’re exercising
regularly you need to up your intake to 1-1.5g per kg of bodyweight a day.
How does eating more protein help you lose
weight?
It’s often said that calories are calories, no matter what the
source of them is, and that’s broadly true – if you eat far more calories than
you burn off, you’re not going to lose weight regardless of the source. However,
the body deals with different food groups in different ways, and its method of
processing protein is what makes it smart to eat more of it.
“Protein and carbohydrates have roughly the same number of
calories per gram, but because protein foods leave you feeling fuller for
longer you are likely to eat less overall,” says Thakrar.
“Foods rich in protein like meat, fish, dairy, nuts and lentils
all take longer to digest – up to four hours before it leaves your stomach – so
they leave you feeling fuller for longer than other nutrient groups like
carbohydrates, which can leave your stomach much quicker, depending on the
type.
“Your body’s metabolic
rate also increases significantly more after you eat protein than after you eat
carbs or fat, which also contributes to weight loss.”
Are there risks to eating too much protein?
After reading the last answer there’s every chance you’re
halfway through a steak already, but hold your horses, there’s always a downside.
“There are risks with eating too much of any food group or
food,” says Thakrar, “and excessive protein can increase the amount of work
your kidneys have to do to filter out the amino acids. For some vulnerable
groups, like the frail elderly, it can be harmful to health.”
For healthy, active adults, though, there’s no amount of protein
that should cause problems. However, there is a limit to the
amount of protein it’s worth eating in one sitting.
“Eating more than 30g of protein at any one sitting is
pointless,” says Thakrar. “Your body will just pee out the extra amino acid
because it will take only what it needs. It has no benefit to muscle building.”
High-Protein Diets
The Dukan Diet
One of the most popular
high-protein diets out there, the Dukan diet is based around four phases, the
first of which involves only eating protein. The next three phases gradually
increase the amount of carbs and other food groups, but the focus is still very
much on protein.
The Verdict
Given the Draconian approach
of the Dukan diet to food groups other than protein, it might work in the
short-term but it’s not something to stick with for long.
“There is evidence to suggest
that a high-protein/low-carb diet can achieve weight loss,” says Thakrar, “but
these diets tend to be very restrictive and omit healthy foods, so they are not
sustainable for life.
“Also, this diet may not be
suitable for people with kidney or liver issues. Generally, I would not
recommend it for long-term sustainable weight loss, especially as it may be
nutritionally deficient.”
The Paleo Diet
Eat like your hunter-gatherer
ancestors by avoiding processed foods as much as possible. Unprocessed meats,
fish, vegetables, nuts, seeds and fruit are all on the menu, while processed
grains, dairy and any foods humans started eating after the Neolithic
revolution are out, although there is some debate on the specifics of what’s allowed.
The idea is that humans are
not well-adapted to eating processed foods, and should eat only foods that
would have been available to them in the Paleolithic era.
The Verdict
The premise of the Paleo diet
is unsound – we are not biologically identical to our Paleolithic ancestors and
live very different, and far longer, lives – but following it can still yield
positive results.
“There are currently fewer
than ten studies that show promising results with the Paleo diet in terms of
controlling blood sugars and weight loss, particularly for people with
diabetes,” says Thakrar.
“The studies are few and
conducted on very small numbers, and therefore more research needs to be done
before we can advocate this as a mainstream approach.
“However, some of the
advantages of this diet are that it increases people’s awareness of what they
are consuming, and encourages the reduction of processed foods and more home
cooking with ingredients in their natural form. This results in greater fruit and
vegetable consumption and a reduction in salt and sugar by default.
“Currently I wouldn’t
advocate it for the general public, but if a client of mine was happy and
getting sustainable results while still ensuring their diet was nutritionally
balanced on the Paleo diet, I would leave that to personal choice.”
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