Protein is a key macronutrient essential for many functions in the body, including growth, brain development, maintaining healthy bones, and hormone production. Proteins are made up of amino acids, often referred to as the “building blocks” of the body. There are 22 amino acids required by humans, nine of which are essential because the body cannot produce them on its own, meaning they must be obtained through food.

Types of Protein

Proteins are generally divided into two main groups: animal-based and plant-based proteins:

• Animal proteins, such as meat, cheese, and eggs, are often referred to as “complete” proteins because they contain all essential amino acids.
• Plant-based protein foods, such as legumes, lentils, tofu, and other soy products, are often called “incomplete” proteins because they do not contain all essential amino acids in the same proportions as animal proteins. However, a varied plant-based diet can meet protein needs effectively.

How Much Protein Do You Need?

The recommended daily intake of protein is 0.75 grams per kilogram of body weight for the average, inactive adult. This level represents the minimum amount needed to maintain health, but individual requirements may vary depending on age, weight, gender, activity level, and life stage.

What Is a High-Protein Diet?

A high-protein diet involves consuming a larger amount of protein while reducing carbohydrates and fats. This can support weight loss, improve energy levels, and stabilize blood sugar. Monitoring protein intake can be done in several ways, including the absolute amount of protein in grams, the percentage of calories from protein (each gram of protein contains 4 calories), or the amount of protein per kilogram of body weight.

How Do High-Protein Diets Work?

Including more protein in your diet can help reduce hunger hormones and prolong feelings of fullness after meals. It is also believed to boost metabolism, increasing calorie burning by 20–35%. These factors support the idea that high-protein diets can be effective for weight loss.

How to Follow a High-Protein Diet?

Tracking a high-protein diet isn’t complicated; it’s recommended to use nutrition tracking apps that provide information about protein content in various foods. This allows you to monitor your protein intake and better understand your nutritional needs.

Why Do High-Protein Diets Aid in Weight Loss?

High-protein diets likely help reduce hunger, increase feelings of fullness, accelerate calorie burning, and preserve muscle mass, which is especially important as we age. Additionally, they may protect against bone loss (particularly when combined with nutrients that support bone health, such as calcium) and improve wound healing and tissue repair.

Are High-Protein Diets Good for You?

There are certain life stages when additional protein intake is needed, such as during childhood/adolescence, pregnancy, lactation, intensive strength and endurance training, and specific illnesses. Older adults may also benefit from additional protein intake.

However, it’s important to consider the long-term implications of high-protein diets, especially those that significantly restrict carbohydrate intake. Research indicates that such diets may affect gut microbiota, potentially negatively influencing the production of short-chain fatty acids that play a protective role in the gut and overall health.

Most health experts believe that excluding key food groups, such as carbohydrates, may negatively impact bone health and kidney function, especially in individuals with pre-existing health conditions.

Who Should Not Follow a High-Protein Diet?

Individuals with diabetes or blood sugar management issues should consult their doctor and healthcare team before starting a high-protein diet. It’s also important to speak with a doctor if you meet one or more of the following criteria:

• You have kidney and/or liver disease or a family history of such conditions.
• You are under 18 or over 65 years old.
• You have an existing health condition.
• You are pregnant or breastfeeding.
• You have or are recovering from an eating disorder.
• You are taking prescribed medications.