by PROTEIN HERE, PROTEIN there, protein… everywhere.
‘It seems that almost everyone is talking about a high-protein diet, and the food manufacturers are responding to the trend,’ says Maelee Wells Sutton, RDN, CPT
With research supporting the many health benefits of protein, there seems to be good reason for society’s obsession with protein. That benefit is universal, no matter who you are and what your goals are. It is essential for building muscle. It is great for Individuals who are trying to lose weight, such as eating a diet that has a protein intake above recommended by the government appears to increase the loss of fat mass and reduce the loss of muscle mass. Worth it involved with a decrease in various measurements with aging. And that’s just the tip of the iceberg.
Ahead, learn more about the benefits of a high-protein diet and smart ways to add more protein to your plate.
What exactly is a high protein diet?
Protein is found in your muscles, bones, skin, hair, and other parts of your body, according to the Harvard School of Public Health TH Chan. It helps fuel several chemical reactions in your body, including powering the hemoglobin that moves oxygen in your blood.
So, eating protein is good for you, but defining what is considered “high protein” is difficult, says Kris Sollid, RD, senior director of nutrition communications at IFIC.
‘For example, some protein recommendations are based on the percentage of calories in a diet that come from protein,’ he says. ‘Other protein recommendations are based on body weight.’
Most experts agree that at least adults should 0.8 grams of protein per kilogram of body weight each day.
Consuming any amount over that recommendation would be considered a high protein diet, Leah Silberman, RDregistered dietitian at Manhattan Medical Officessays.
This is what a high protein diet looks like:
High Protein Based on Body Weight
A high-protein rule of thumb for the average person is 1.2 grams or more of protein per kilogram of body weight, says Sollid. If you do intense exercises and weight training, you could increase your protein to 1.75 grams.
If you choose 1.75 grams of protein per kilogram of body weight per day, that would equal:
- About 125 grams per day for a 70kg man
- About 160 grams per day for a 90kg man
What are the benefits of protein?
Protein has been shown to help with weight loss and weight management because it makes you feel fuller for longer. One study found that when overweight participants increased their protein intake from 15 percent to 30 percent, they ate about 400 fewer calories per day.
Research also shows that eating more protein helps you maintain muscle mass and build strength during strength training.
Protein has potential boost metabolism effects. It might help too lower your blood pressure and promotes bone health.
Can you eat too much protein?
While you can eat too much of anything, Sollid says most healthy people don’t need to worry about eating too much protein. But if you already have health problems, such as kidney disease, your intake should be monitored more closely.
Despite concerns about links between excessive protein intake and kidney damage, MH recently reported on new research suggesting that a high-protein diet may protect against kidney disease in otherwise healthy individuals.
There is no “official threshold for too much protein,” since individual tolerances vary, says Silberman. However, she says that more than 2 grams of protein per kilogram of body weight may not have any additional benefits.
What are the disadvantages of a high protein diet?
Focusing too much on protein may mean you’re neglecting other important nutrients, like fiber, says Sollid.
‘Fiber is not only found in plant foods, so depending on the protein source, a high protein diet that places too much emphasis on animal foods and does not include enough fruit, vegetables and whole grains could be a low diet. -fibre,’ he explains.
And, be sure to drink more water if you’re increasing your protein, she says, ‘It can lead to an increased risk of dehydration, as the body needs more water to metabolize the byproducts of protein breakdown and elimination.’
What time of day should you eat protein?
Your body needs protein throughout the day, so you don’t need to focus on eating it at specific times, says Silberman.
Protein contributes the most benefit your muscles when you eat it evenly across meals, rather than eating it all in one meal, says Sollid.
How to Add More Protein to Your Diet
Protein can come from a variety of plant and animal sources – what you choose to eat is a personal choice. Good animal sources are lean meat and poultry, fish, eggs and dairy products. Beans, nuts, seeds and soy products offer plant-based protein.
Including more of these foods in your meals and snacks will help you increase your protein intake. Just be sure to check nutrition labels, recommends Sollid.
For example, soy milk often contains more protein than other plant-based dairy products, and Greek yogurt and Icelandic yogurt contain more protein than regular yogurt.
Tips for Adding More Protein to Your Diet
Before we dive into simple ways to support your protein intake, It is worth noting that you should consult your doctor or dietician if you have health concerns that may require a lower protein intake ( ie chronic kidney disease), says Wells Sutton. In general, before changing your dietary patterns, you should always consult your primary care physician or dietitian for guidance.
Start your day with protein
It will be much more difficult to meet your protein goals if you don’t consume any until lunch or later. Try adding high-protein Greek yogurt or a serving of nuts to your breakfast or as a mid-morning snack, suggests Wells Sutton. ‘Since protein causes more satiety, this can also help to curb snacking and cravings later in the day,’ she says.
Expand your protein perspective
Protein can come from a variety of plant and animal sources. Good animal sources are lean meat and poultry, fish, eggs and dairy products. Beans, nuts, seeds and soy products offer plant-based protein. Including more of these foods in your meals and snacks will help you increase your protein intake. Just be sure to check nutrition labels, recommends Sollid.
‘Even if you don’t want to eat more protein, consider diversifying your protein choices to include more beans, chickpeas, lentils, peas, seafood and soy foods,’ says Sollid.
Choose carbohydrate foods that also have added protein
Yes, you can choose more carbs as you increase your protein intake.
‘This is particularly important for vegetarians or vegans, who will have a more limited list of protein foods accessible,’ says Wells Sutton. ‘For example, choosing quinoa or lentils instead of rice – or making a combination of beans and rice. Even small changes can add up over time.’
Make friends with quality protein powders
You should prioritize whole foods, says Wells Sutton, but don’t be afraid to add a quality protein powder to your routine.
‘For individuals trying to build muscle, it can be very difficult to eat enough protein. In such cases, protein powder can help make the difference between muscle gain and plate,’ she says.
Add protein powder to a nutrient-dense smoothie with fruits and veggies or try making a protein coffee. For the latter, Wells Sutton suggests making coffee with a cup of skimmed or soy milk, then adding half a scoop of protein powder of your choice. ‘Between the milk and the protein powder, this adds up to 15-20 grams of protein, and it tastes
Erica Sweeney is a writer who mainly covers health, fitness and lifestyles. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and more.
Perri is a writer born and raised in New York; she has a bachelor’s degree in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, now the Natural Gourmet Center at the Culinary Education Institute. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She probably saw Dave Matthews Band in your hometown, and she’ll never turn off bloody mary. More information at VeganWhenSober.com.
