Advantages and Disadvantages of a High-Protein Diet

Kris Sollid, R.D., senior director of nutrition communications at IFIC, notes that high-protein diets haven’t been as prevalent since 2018, when only 4 percent of respondents claimed to be following such a diet. However, he remains uncertain about the recent surge in focus on protein intake.

“Two potential influencers since 2018 can’t be overlooked: the impact of Covid-19 on dietary choices and the rise in availability of plant-based protein food and beverage products,” he remarks.

The IFIC survey found that people primarily adopt specific diets to lose weight, enhance physical appearance, feel better, increase energy levels, and safeguard against potential health issues.

Leah Silberman, R.D., a registered dietitian at Medical Offices of Manhattan, suggests that adding more protein to one’s diet can provide various benefits, particularly for individuals engaging in weightlifting and intense workouts. However, she emphasizes that excessive protein consumption can have drawbacks.

She cautions, “While protein is an essential nutrient for the body, consuming excessive amounts can have potential drawbacks.”

Dietitians explain what constitutes a high-protein diet, how to incorporate more protein into meals, and its potential benefits.

Defining a High-Protein Diet Protein plays a crucial role in the body’s muscles, bones, skin, hair, and other tissues, according to the Harvard T.H. Chan School of Public Health. It facilitates several chemical reactions in the body, including the transport of oxygen in the blood by powering hemoglobin.

Determining what qualifies as “high protein” poses challenges, remarks Sollid. “For example, some protein recommendations are based on the percentage of calories in a diet that comes from protein,” he explains. “Other protein recommendations are based on body weight.”

Sollid recommends that adults consume a minimum of 0.8 grams of protein per kilogram of body weight daily, which equates to approximately 7 grams per 20 pounds of body weight.

High Protein Based on Body Weight One guideline for a high-protein diet for the average person is to consume 1.2 grams or more of protein per kilogram of body weight, states Sollid. For those engaging in intense workouts and weight training, protein intake may be increased to 1.75 grams.

If opting for 1.75 grams of protein per kilogram of body weight daily, this would amount to:

About 125 grams per day for a 154-pound individual About 160 grams per day for a 200-pound individual High Protein Based on Percent of Calories Protein intake can vary based on caloric needs, which are influenced by factors such as age, size, fitness level, and others, says Sollid.

Another method of increasing protein intake involves making protein-rich foods a significant component of daily calorie intake. Sollid suggests that high protein could be defined as more than 22 percent of total daily calories. Here are some examples:

About 80 grams of protein per day for a 1,500-calorie diet Around 110 grams of protein per day for a 2,000-calorie diet Around 140 grams of protein per day for a 2,500-calorie diet Around 135 grams of protein per day for a 3,000-calorie diet Benefits of Protein Protein has been shown to aid in weight loss and weight management by promoting satiety. A study found that increasing protein intake from 15 percent to 30 percent resulted in about 400 fewer daily calories consumed by overweight women. Additionally, research indicates that consuming more protein helps maintain muscle mass and build muscles and strength during strength training.

Protein exhibits potential metabolism-boosting effects and may lower blood pressure while promoting bone health.

Can You Consume Too Much Protein? While excessive consumption of anything can be detrimental, Sollid states that most healthy individuals need not worry about consuming too much protein. However, individuals with health conditions like kidney disease should monitor their protein intake.

As there’s no official “threshold for too much protein,” individual tolerances vary, notes Silberman. Nevertheless, she cautions that exceeding 2 grams of protein per kilogram of body weight may not offer additional benefits.

Downsides of a High-Protein Diet Excessive focus on protein may result in neglecting other crucial nutrients like fiber, warns Sollid. “Fiber is only found in plant foods, so depending on the source of protein, a high-protein diet that overly emphasizes animal foods and doesn’t include enough fruits, vegetables, and whole grains could also be a low-fiber diet,” he explains.

Long-term excessive protein intake can strain the kidneys, particularly among those at risk for kidney issues, adds Silberman.

Moreover, individuals increasing their protein intake should consume more water, says Silberman. “It can lead to an increased risk of dehydration, as the body requires more water to metabolize and eliminate the byproducts of protein breakdown.”

When Should You Consume Protein? Protein is essential throughout the day, and there’s no need to focus on specific times, remarks Silberman. Sollid suggests that protein offers optimal muscle benefits when consumed evenly across three meals rather than consumed solely in one meal.

However, consuming protein within an hour of exercising can aid in muscle repair and synthesis, adds Silberman.

Incorporating More Protein into Your Diet Protein can be sourced from various plant and animal sources, depending on personal preference. Animal sources like lean meat, poultry, fish, eggs, and dairy products are good options, while plant-based protein can be obtained from beans, nuts, seeds, and soy products.

Including more of these foods in meals and snacks can help increase protein intake. Sollid recommends checking nutritional labels to ensure adequate protein intake.

For instance, soy milk often contains more protein than other plant-based dairy products, and Greek yogurt and Icelandic skyr contain more protein than regular yogurt.

“Even if you aren’t looking to consume more protein, think about diversifying your protein choices to include more beans, chickpeas, lentils, peas, seafood, and soy foods,” suggests Sollid.