High-Protein Diets: The Good, The Bad, and The Ugly

A high-protein diet has become increasingly popular in recent years, with many people turning to this eating pattern in an effort to lose weight, build muscle, or simply improve their overall health. While a high-protein diet can have some benefits, it is important to understand the potential drawbacks and to determine if this eating pattern is right for you.

What is a High-Protein Diet?

A high-protein diet is a type of diet that focuses on consuming a higher proportion of protein compared to other macronutrients, such as carbohydrates and fats. While there is no set definition for what constitutes a high-protein diet, it typically involves consuming more than 20% of daily calories from protein.

Protein is an essential nutrient that plays many important roles in the body. It is necessary for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system. Protein is also important for building and maintaining muscle mass, which is why many people who are trying to build muscle or lose weight turn to high-protein diets.

 

The Benefits of a High-Protein Diet

There are several potential benefits of a high-protein diet, including:

1. Weight Loss

One of the main reasons people turn to high-protein diets is for weight loss. Protein is more filling than carbohydrates or fats, which means that it can help you feel full and satisfied for longer periods of time. This can help you eat fewer calories overall, leading to weight loss.

Several studies have found that high-protein diets can be effective for weight loss. In one study, overweight women who followed a high-protein diet lost more weight and fat mass than women who followed a low-protein diet, even though both groups consumed the same number of calories.

2. Muscle Building

Protein is essential for building and repairing muscle tissue. When you exercise, your muscles experience small tears, and protein helps to repair and rebuild these tears, leading to muscle growth.

For this reason, many athletes and bodybuilders follow high-protein diets to support muscle growth and recovery. In one study, athletes who consumed a high-protein diet experienced greater gains in muscle mass and strength compared to those who consumed a low-protein diet.

3. Improved Bone Health

Protein is important for maintaining healthy bones. Several studies have found that high-protein diets may help improve bone density and reduce the risk of fractures in older adults.

In one study, women who consumed a high-protein diet had a 69% lower risk of hip fracture compared to women who consumed a low-protein diet. Another study found that older men and women who followed a high-protein diet had higher bone mineral density compared to those who consumed a low-protein diet.

4. Lower Blood Pressure

High-protein diets may also help to lower blood pressure. In one study, overweight adults who consumed a high-protein diet experienced significant reductions in blood pressure compared to those who consumed a low-protein diet.

Another study found that when overweight adults consumed a high-protein diet along with a moderate amount of carbohydrates, they experienced greater reductions in blood pressure compared to those who consumed a low-protein diet.

 

The Drawbacks of a High-Protein Diet

While there are potential benefits to a high-protein diet, there are also some potential drawbacks to consider:

1. Kidney Damage

One concern with high-protein diets is that they may put added stress on the kidneys. Protein is broken down into waste products that are eliminated from the body through the kidneys. Consuming a high amount of protein can increase the workload on the kidneys and may lead to kidney damage over time.

However, it is important to note that there is currently no evidence to suggest that high-protein diets cause kidney damage in healthy individuals. In fact, several studies have found that high-protein diets do not have a negative impact on kidney function in healthy people.

That being said, individuals with pre-existing kidney disease should be cautious about following a high-protein diet, as it may exacerbate their condition.

2. Increased Risk of Heart Disease

Some research has suggested that consuming high amounts of protein from animal sources, such as meat and dairy, may increase the risk of heart disease.

For example, a study published in the Journal of the American College of Cardiology found that individuals who consumed a diet high in animal protein had a 27% higher risk of developing heart disease compared to those who consumed a diet high in plant protein.

However, it is important to note that not all studies have found a link between high-protein diets and heart disease. Some studies have even found that consuming a high-protein diet may improve certain markers of heart health, such as blood lipid levels.

3. Constipation

Another potential downside of a high-protein diet is constipation. When you consume a lot of protein, it can be more difficult for your body to digest and absorb it properly, which can lead to constipation.

To prevent constipation when following a high-protein diet, it is important to also consume plenty of fiber-rich foods, such as fruits, vegetables, and whole grains.

4. Nutrient Deficiencies

When you focus on consuming a lot of protein, you may end up neglecting other important nutrients, such as carbohydrates, fats, vitamins, and minerals.

For example, if you are consuming a lot of animal protein, you may be missing out on the health benefits of plant-based foods, such as fiber and antioxidants.

To avoid nutrient deficiencies when following a high-protein diet, it is important to also consume a variety of other nutrient-dense foods and to consider taking a multivitamin or other supplements if necessary.

 

How to Follow a High-Protein Diet

If you are interested in trying a high-protein diet, there are several steps you can take to make sure you are doing it in a healthy way:

1. Choose High-Quality Protein Sources

When following a high-protein diet, it is important to choose high-quality protein sources, such as lean meats, poultry, fish, eggs, and dairy products. Plant-based protein sources, such as beans, lentils, tofu, and tempeh, can also be great choices for those following a vegetarian or vegan diet.

2. Balance Your Macronutrients

While protein is important, it is also important to consume adequate amounts of carbohydrates and healthy fats to support overall health and well-being. Aim to consume a balance of macronutrients in your diet to ensure that you are meeting all of your nutrient needs.

3. Stay Hydrated

When you consume a lot of protein, it is important to also stay hydrated. This can help prevent constipation and ensure that your kidneys are functioning properly.

4. Consult with a Registered Dietitian

If you are unsure how to properly follow a high-protein diet, or if you have any pre-existing health conditions, it is a good idea to consult with a registered dietitian. A dietitian can help you create a personalized meal plan that meets all of your nutrient needs and fits your lifestyle and preferences.

 

A high-protein diet can have several potential benefits, including weight loss, muscle building, improved bone health, and lower blood pressure. However, there are also some potential drawbacks to consider, such as increased risk of kidney damage, heart disease, constipation, and nutrient deficiencies.

If you are interested in trying a high-protein diet, it is important to approach it in a healthy and balanced way. Choose high-quality protein sources, balance your macronutrients, stay hydrated, and consult with a registered dietitian if necessary.

Ultimately, the best diet is one that is sustainable and meets your individual nutrient needs and preferences. While a high-protein diet may be beneficial for some people, it may not be the right choice for everyone. It is important to listen to your body and make dietary choices that support your overall health and well-being.

Table: High-Protein Foods

Here are some examples of high-protein foods and their protein content per 3-ounce serving:

Food	Protein Content
Chicken breast	26 grams
Salmon	22 grams
Greek yogurt	17 grams
Lentils	9 grams
Tuna	20 grams
Tempeh	16 grams
Quinoa	6 grams
Cottage cheese	14 grams
Almonds	6 grams
Black beans	8 grams

 

References

1. Antonio, J., & Peacock, C. A. (2021). High-protein diets and weight management. In Handbook of Nutrition and Diet (pp. 179-191). CRC Press.
2. Leidy, H. J., Carnell, N. S., Mattes, R. D., & Campbell, W. W. (2007). Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity, 15(2), 421-429.
3. Phillips, S. M. (2012). Protein requirements and supplementation in strength sports. Nutrition, 28(9), 748-756.
4. Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary protein—its role in satiety, energetics, weight loss and health. British Journal of Nutrition, 108(S2), S105-S112.
5. Koeth, R. A., et al. (2019). Intake of a diet high in animal protein leads to a higher risk of coronary heart disease in women. Journal of the American College of Cardiology, 73(9), 1092-1107.
6. Devries, M. C., & Phillips, S. M. (2015). Supplemental protein in support of muscle mass and health: advantage whey. Journal of Food Science, 80(S1), A8-A15.