High protein diet why

As a consequence, high-protein coupled with low-carbohydrate diets have become increasingly popular, with the Atkins diet and Dukan diet among the most well-known. These diets typically allow you to eat unlimited amounts of all meat, poultry, fish, eggs and most cheeses, while carbohydrates are limited.

A typical high-protein diet might consist of a breakfast of ham and eggs, lunch of cheese, meat, fish or an omelette and dinner consisting of meat or fish and vegetables. Similarly, the Paleo diet has received considerable attention for its high protein principles.

There is evidence to suggest that the body handles animal proteins differently from plant proteins and that reliance on purely animal proteins may lead to the development of several chronic conditions such as osteoporosis, heart disease , high blood pressure and some cancers. This has been supported by population studies and animal studies comparing vegetarians and omnivores.

In the short-term, high-protein, low-carbohydrate diets may reduce hunger and often reduce energy calorie intake, conferring some benefits for weight loss. High intakes of vegetable protein may have beneficial effects on cardiovascular disease and lipid profiles compared to animal sources. Before embarking on a high-protein diet, it is important to talk through the options with your GP or health professional.

If you do need to increase your intake, our delicious, nutritionist-approved recipes are perfect for a protein-boost.

High-protein recipes High-protein breakfasts High-protein lunches High-protein dinners High-protein snacks. Read our expert guides on how to eat a balanced diet , try the best sources of protein or discover the best vegetarian sources of protein. This article was last reviewed on 16 September by Kerry Torrens.

Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle.

Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. High-protein diets encourage eating more protein and fewer carbohydrates and fat to boost weight loss, improve energy, and enhance athletic performance. Protein is an essential nutrient for health. It is responsible for a number of important functions in the body, including hormones, enzymes, and cell repair and maintenance.

High-protein diets have been around for centuries. People indigenous to the Arctic region—where plant life is scarce—historically subsisted only on marine life and caribou. Maasai warriors in Kenya were traditionally known to survive mostly on animal blood, milk, and meat. And some Native American tribes sustained themselves with mostly buffalo and plants. Modern diet programs that focus on high protein intake include the Atkins, South Beach, and Dukan diets.

Some research suggests that a diet high in protein can help women who are overweight and obese lose fat while retaining lean muscle mass. Diets that are high in protein help to decrease hunger, increase satiety, boost metabolic rate, and preserve muscle mass. However, when it comes to diets, one size doesn't fit all, and what works for one person may not work for another.

That typically means eating fewer calories from carbohydrates or fats to keep your calorie total in balance. There are no foods that are expressly forbidden on a high protein diet, but it is recommended to eat more lean proteins and fewer refined carbohydrates , sugars, and fats. There is no suggested meal timing for a high-protein diet, although some people on a high-protein plan also practice intermittent fasting , which involves restricting calories to certain days of the week and fasting on others, or going for longer periods of time without eating each day, such as 16 hours a day.

Any healthy diet for weight loss or wellness should include a balance of the three macronutrients or macros : fat, carbohydrate, and protein. The amount of protein you should eat depends on a few factors including your age, sex, body size, and activity level. Active adults may require 1. This equates to 82— grams for a person weighing pounds. The official recommended daily allowance RDA for healthy adults is a minimum of 0. If you use a calorie tracking app or website to count calories, it's easy to check your daily protein intake.

Many people on a high-protein diet use apps to track their macronutrient intake to ensure they are getting the right ratios of protein to carbohydrate and fat.

But a starting ratio is just that—a starting point. Many proponents of high-protein diets find they do better with a little more or a little less of a macronutrient , which means you can adjust your macros as needed while maintaining a high-protein approach.

Following a high-protein diet typically requires:. High-protein diets emphasize lean protein, nutrient-packed vegetables and berries, and whole grains. The following shopping list provides suggestions for getting started with a high-protein lifestyle.

Note that this is not a definitive shopping list, and you may find other foods that work better for you. If you plan to buy in bulk, fill your cart with a variety of fresh and frozen meats, seafood, and even berries to stock your fridge and freezer. Each meal on a high-protein diet features a serving of protein accompanied by plenty of vegetables and smaller servings of certain fruits and whole grains. You can also snack on protein in between meals to curb hunger.

Nuts or low-fat string cheese are great options. The following three-day meal plan offers a glimpse at what a high-protein diet might look like. You can choose to accompany these meals with water or a glass of wine at dinner. Keep in mind that if you decide to follow this diet, there may be other meals that are more appropriate to suit your tastes and preferences. Like most weight-loss plans, a high-protein diet has its share of benefits and drawbacks.

Review the pros and cons associated with a high-protein diet to determine whether it's the right diet plan for you. For example, people who follow a vegetarian or vegan diet or those who avoid dairy can still eat a high-protein diet. People can either adjust their current diet to include more protein or follow a specific high-protein diet plan. While some studies indicate that high levels of protein may negatively affect the kidneys, other research shows that people with healthy kidneys will not experience any adverse effects.

However, clinical evidence does suggest that people with kidney disease should not eat a high-protein diet. Similarly, it seems that people who are susceptible to kidney stones should avoid high-protein diets, particularly those that include lots of animal proteins. People with other medical conditions should speak to a healthcare professional before adopting a high-protein diet.

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. However, those who want to increase their protein intake should aim for each of their meals to include 25—30 g of protein. People should focus on eating a combination of lean animal proteins and plant-based proteins for optimal results.

Anyone with kidney disease should not follow a high-protein diet. 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. A runner's diet should contain a healthy balance of macronutrients, adequate carbohydrates, and micronutrients from plant foods.

Learn more. Learn why some people might need to follow a mechanical soft diet, the foods they can eat safely, and the foods they may wish to avoid here.

These effects on appetite can be powerful. If you need to lose weight or belly fat , consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish.

This is caused by the improved function of weight-regulating hormones. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.

Numerous studies show that eating plenty of protein can help increase muscle mass and strength 8 , 9. Keeping protein intake high can also help prevent muscle loss during weight loss 10 , 11 , High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss. An ongoing myth perpetuates the idea that protein — mainly animal protein — is bad for your bones.

This is based on the idea that protein increases acid load in the body, leading to calcium leaching from your bones in order to neutralize the acid. However, most long-term studies indicate that protein, including animal protein, has major benefits for bone health 13 , 14 , People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures 16 , This is especially important for women, who are at high risk of osteoporosis after menopause.

Eating plenty of protein and staying active is a good way to help prevent that from happening. SUMMARY People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.

It is not just about your body needing energy or nutrients but your brain needing a reward Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place. Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking. This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction Merely having a high-protein breakfast may have a powerful effect.