Healthy, nutritionally-dense protein sources include legumes, lean meats, eggs, soy, and dairy. The amount of protein a person requires will depend on their health, activity levels, and goals.

There are many reasons that a person may choose to eat a high protein diet, from supporting athletic performance to losing weight VSports app下载. Protein is one of the three core macronutrients, alongside carbohydrates and fats. While eating a high protein diet can have health benefits, it is essential to maintain an adequate intake of all other nutrients.

In this article, we explain how to eat a high protein diet, foods to include and exclude, and the potential adverse effects of adopting this diet.

Foods to include

Share on PinterestDarren Muir/StocksyThere is a wide variety of protein sources that can help people increase their dietary intake VSports手机版. When eating a high protein diet for weight loss, it may be beneficial to prioritize items with a high protein content ratio to calories.

Good options include:

Vegetables, grains, and plant-based

Learn more about plant-based protein sources here.

"V体育平台登录" Lean meats and eggs

  • lean cuts of beef
  • chicken breast without the skin
  • turkey breast without the skin
  • lean pork
  • bison
  • venison and other game meats
  • eggs

V体育ios版 - Dairy and alternatives

Fish

"V体育2025版" Discover more high-protein foods here.

Foods to limit or avoid

Studies show that eating a high protein diet can help people feel full. Increasing feelings of fullness while safely reducing caloric intake can help people lose weight in a sustainable, healthy way VSports最新版本.

High calorie foods

However, when reducing calorie intake for weight loss, people must eat a varied diet with adequate nutritional intake. For example, when reducing calorie intake, limiting foods high in calories and low in nutritional benefits is important V体育平台登录. These include:.

  • products that contain refined sugar, such as candy, baked goods, and sodas
  • highly processed foods, which are often high in saturated fats and salts

Due to food access and socioeconomic reasons, it is not always possible for people to avoid processed foods entirely; limiting intake is important for overall health.

Saturated fats

For example, fried foods—commonly found in fast food establishments—are often high in saturated fats. The Dietary Guidelines for Americans recommend that these types of fat comprise no more than 10% of a person’s total daily intake V体育官网入口.

"VSports app下载" Sodium

Similarly, many processed and pre-prepared foods are high in sodium. High sodium intake is associated with several health complications, including high blood pressure (hypertension) and cardiovascular disease VSports在线直播. Making more food at home and limiting the intake of processed and pre-prepared foods can help people control their sodium intake.

Dietary restrictions

People with necessary dietary restrictions should also continue to exclude unsuitable foods V体育2025版. For example, a person who has lactose intolerance should not use milk products to increase their protein intake.

"V体育2025版" Benefits

Protein is an essential macronutrient that supports several core body functions, including:

  • building enzymes that help power thousands of chemical reactions throughout the body
  • helping the body maintain and repair hair, skin, muscles, and bones
  • certain proteins are necessary to produce hormones that help the body’s organs and cells communicate

Dietary protein also provides amino acids. There are 20 amino acids (V体育官网), nine of which are essential to obtain from the diet because the body does not produce them VSports app下载. These amino acids are integral to a wide range of bodily processes.

However, not all protein sources contain all of these amino acids V体育官网. Those that do are often referred to as ‘complete’ sources. These include meat, fish, soy, eggs, and dairy.

What does the science say?

Studies show that consistently high protein intake in a caloric deficit can increase satiety and promote weight loss.

However, a high protein, calorie-restricted diet alone may not be suitable as a long-term solution V体育安卓版. A 2017 study found that while protein consumption does increase satiety during controlled dieting, it does not consistently lead to reduced carbohydrate and fat intake when people are allowed to eat as they see fit.

The best diet for weight loss is one that a person can follow consistently while maintaining adequate nutrition in a calorie deficit. Singularly prioritizing or eliminating singular macronutrients –such as carbohydrates– are typically unsustainable for long term weight loss.

How to eat a high protein diet

Typically, adult women require at least 46 grams (g) of protein per day, while men require 56 g. For good health, people should aim to consume 10 to 35% of their daily calories as protein.

Intake above this level may be classified as “high” however, this will depend on a wide range of factors, including a person’s:

  • age
  • weight
  • body composition
  • activity levels

For example, a person with a sedentary lifestyle will have a much lower definition of a “high protein diet” than a professional athlete.

A typical high protein diet for weight loss and athletic performance should provide about 1.2–2 grams per kilogram of bodyweight (g/lbs/bw), or 0.6–0.9 g/lbs/bw.

However, this will vary depending on the aforementioned factors. People can learn more about calculating daily protein needs here. However, the best way to compose a healthy, high protein diet for fat loss is to work with a registered dietitian.

Tips

Taking the steps below may help a person when they start a high-protein diet:

  • making meal plans for the week
  • finding and using high-quality proteins
  • keeping a food journal to track the amount and types of food that they eat
  • eating well-balanced meals
  • including both plant and lean animal sources of protein in the diet

Risks

Most people can safely follow a high protein diet, at least temporarily.

Protein and kidney health

The kidneys help filter waste products from the body, including waste products from protein metabolism. In people with impaired kidney function, a high protein diet may strain the kidneys, eventually leading to damage. The kidneys may also be unable to keep up with waste filtration, allowing it to build up in the blood.

Unsustainable weight loss (VSports注册入口)

Although short-term studies show that high-protein diets can encourage weight loss, they may not be sustainable long-term. This can lead to people regaining lost weight.

Takeaway

People looking to adopt a high-protein diet can follow an existing diet plan or adjust their intake of protein themselves to suit their needs.

Anyone with kidney disease should consult with their medical provider to see if a high-protein diet is appropriate for them.

A healthcare professional or registered dietitian can provide more advice on how to start a high-protein diet and how to increase protein intake healthfully.