Protein is an incredibly essential macronutrient that must be consumed every day. It is important for healthy weight maintenance and good health.
The recommended Dietary Reference Intake (DRI) for this nutrient is 0.8 grams per kilogram of body weight.
Higher protein intake has been supported by a lot of evidence to cause weight loss and several other health benefits.
Here we look at the beneficial effects of a high-protein diet on weight loss and overall health. We also provide tips on how to achieve the best results on a high-protein diet.
What is Protein?
Protein is composed of smaller units known as amino acids, which are organic compounds made of oxygen, hydrogen, carbon, nitrogen, or sulfur.
Nine of the 22 amino acids are considered “essential”. They are those that your body cannot make and can only be consumed through foods.
Containing all the essential amino acids that your body needs, animal products, including fish, meat, poultry, eggs, and dairy, are considered “complete protein”.
Plant foods like grains, beans, legumes, seeds, nuts, and soy provide protein in optimal amounts. However, some vegetable proteins don’t carry sufficient amounts of essential amino acids. Thus, combining them with other high-protein plant foods can make a complete protein.
Generally, some foods harbor more protein than others. It is important to note that the quality and quantity of your protein intake per day are of equal importance.
Importance of Protein
One of the three macronutrients that your body needs, protein is essential for building and maintaining body tissues and muscles. It performs the following functions in your body:
Enzymes: Most enzymes, which act as a catalyst in living organisms, are proteins. They initiate thousands of chemical reactions that take place in your body.
Hormones: Chemical messenger proteins, such as some types of hormones, act to control or regulate biological processes, including reproduction, growth, development, and metabolism.
Repair and maintenance: Your bones, muscles, hair, skin, and other body tissues are mostly made up of protein. Protein is also responsible for continuously repairing and maintaining them.
Transportation and storage: Some proteins are responsible for transporting important molecules within cells and throughout the body.
Benefits of High Protein Diet for Weight Loss
Increasing your intake of protein has been suggested to have impressive effects on your metabolic rate, appetite, and weight, as well as body composition.
Metabolic Rate
Increased protein consumption may increase the number of calories you burn throughout the day.
In fact, people on high-protein diets have been found in several studies to burn more calories for several hours after eating.
Additionally, consuming a high-protein diet for a day has been shown in a study of 10 healthy young women to rev up metabolic rate after meals nearly twice as much as following a high-carb diet for a day.
Appetite
Increased protein intake may have appetite- and hunger-suppressing effects for hours post meal.
Protein increases the production of satiety hormones like PYY and GLP-1 and reduces levels of the hunger hormone ghrelin.
In fact, people who consumed a high-protein diet have been found in a controlled study of 12 healthy women to experience higher GLP-1 levels, less hunger and greater feelings of fullness, as compared to participants on a lower-protein diet.
It can be deduced that a higher protein intake can cause natural reduction in food intake, which can subsequently lead to weight loss.
Moreover, healthy young adults who were allowed to eat as much as they want on a diet with 30% protein have been shown in another study to consume an average of 441 fewer calories per day as compared to when they ate a diet with 10% protein.
Body Composition
Protein’s hunger- and appetite-suppressing effects can increase metabolism and promote fullness, leading to weight loss.
Increasing protein intake has been found in several high-quality studies to promote weight and fat loss.
In fact, people following a high-protein diet have been shown in a six-month diet study of 65 overweight and obese women to lose an average of 43% more fat than those following a high-carb diet. What’s more, 35% of the study participants who ate a high-protein diet lose at least 10 kg.
Typically, your metabolism declines when you reduce your calorie intake; this is partly stemming from muscle loss.
Fortunately, a higher protein intake has been suggested in research to help protect against muscle loss, thereby keeping your metabolic rate high.
In fact, high-protein diets have been shown in one large review of 24 studies of 1,000 people to be more effective for preventing metabolic slowdown during weight loss, preserving muscle mass, and losing weight, compared to standard-protein diets.
Basically, both standard- and high-protein diets can be effective for weight loss. However, the latter has been observed in one European study to be especially effective for losing and maintaining weight in 67% of the population.
Other Health Benefits of Protein
Aside from weight loss, protein can also be beneficial in several other ways:
Promote bone health: Older women with the highest intake of animal protein have been shown in one study to experience a 69% reduction in risk of hip fracture.
Increase muscle mass: When combined with resistance training, a higher protein intake has been shown in studies to increase muscle mass.
Enhance wound healing: High-protein diets have been shown in studies to improve wound healing related to injury or surgery.
Reduce muscle loss caused by aging: Aging comes with muscle loss. Fortunately, adding a daily protein shake has been found in one study to help protect muscle health in people with age-related muscle loss, as well as healthy older men.
How Much Protein Per Day?
The DRI of 0.8 grams of protein per kilogram may be enough to prevent protein deficiency. However, experts believe that this is not sufficient for optimal health, especially for maintaining muscle mass.
In fact, older adults have been shown in studies to need 1.3 grams of protein per kilogram to help prevent age-related muscle loss.
Moreover, diets providing twice the DRI of protein, i.e. 1.6 grams per kilogram, have been shown in studies to protect muscle loss during weight loss, boost weight and fat loss, and improve body composition.
However, consuming protein beyond that amount hasn’t been shown to provide additional benefits.
For example, men who consumed 1.6 grams of protein per kilogram (weight) have been shown in one study to lose slightly more fat and have similar muscle gains compared to participants who consumed 2.4 grams of protein per kilogram.
Thus, it can be deduced that a high-protein diet for weight loss and overall health should involve about 1.2–1.6 grams per kilogram or 20–30% of your daily calorie intake.
Dividing your protein intake evenly every meal, rather than consuming it at one meal, is very important to allow your body to use the nutrient most efficiently.
Following a High-Protein Diet
Following a high-protein diet is very easy. You can have it customized based on your food preferences and health goals.
For example, if you are looking to keep your blood sugar levels at bay, you can follow a low-carb, high-protein diet.
Here are some tips on how to follow a high-protein diet:
Create a food diary: Creating a food diary allows you to set your own macronutrient and calorie goals. There are a wealth of apps and websites that provide protein values for a huge list of foods.
Eat a well-balanced meal: Make sure your meals include high-protein foods, as well as fruits, vegetables, and other plant foods.
Consume high-quality protein sources: Choose protein foods like eggs, fresh meats, and dairy, instead of processed meats like lunch meats and bacon.
Consume at least 25–30 grams of protein every meal: Consuming at least 25 grams of protein per meal has been shown in research to promote muscle maintenance, weight loss, and improved overall health.
If possible, incorporate both plant and animal proteins in your diet: Combining both animal and plant proteins can make your diet more nutrient-dense.
7-Day High Protein Diet Plan for Weight Loss
Here’s a 7-day high-protein sample meal plan for you to get started. This is not something that’s set in stone. You can adjust the portions depending on your activity level.
Day 1
Breakfast: Smoothie made with 1 cup coconut milk, 1 scoop protein powder, and strawberries
Lunch: 114-gram canned salmon, mixed greens, vinegar, olive oil and a pear on the side
Dinner: 114-gram grilled chicken with Brussels sprouts and quinoa
Day 2
Breakfast: 3 hard-boiled eggs, 1 slice whole grain toast with 1 tablespoon almond butter and an apple
Lunch: Fresh avocado and cottage cheese salad and an orange
Dinner: 170-gram steak, grilled zucchini, and sweet potato
Day 3
Breakfast: Spanish omelet made with 3 eggs, 1 ounce cheese, black olives, chili peppers, and salsa
Lunch: All meat veggie chili and brown rice
Dinner: 114-gram lentils, halibut, and broccoli
Day 4
Breakfast: One cup cottage cheese with 1/4 cup chopped walnuts, diced apples and cinnamon
Lunch: 114-gram canned salmon mixed with healthy mayo on sprouted grain bread and carrot sticks
Dinner: Chicken meatballs with marinara sauce, spaghetti squash and raspberries
Day 5
Breakfast: Protein pumpkin pancakes topped with 1/4 cup chopped pecans
Lunch: One cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple
Dinner: 170-gram grilled salmon, potatoes and sautéed spinach
Day 6
Breakfast: Frittata made with 3 eggs, 1 ounce cheese and 1/2 cup diced potatoes
Lunch: Chicken meatballs with marinara sauce and spaghetti squash and an orange
Dinner: 85-gram shrimp fajitas with grilled onions and bell peppers, and guacamole
Day 7
Breakfast: Oatmeal and one cup plain Greek yogurt with 1/4 cup chopped pecans
Lunch: 114-gram chicken mixed with avocado and red bell pepper and a pear
Dinner: All meat veggie chili and brown rice
Potential Side Effects of Following a High-Protein Diet
High-protein diets are typically healthy and safe for most healthy individuals. They do not trigger kidney problems in people with normal kidney function.
In fact, overweight people with early-stage kidney disease and diabetes who consumed a protein diet for one year have been found in a study to have maintained their kidney function.
However, those who have moderate to advanced kidney disease should limit their consumption of protein to preserve remaining kidney function.
Diets rich in protein may also cause kidney stones in susceptible individuals.
Thus, people with serious health conditions like liver disease should seek advice from their doctor before shifting to a high-protein diet.
Conclusion
Protein is no doubt essential for a healthy weight and overall health.
Increased protein consumption has been tied to improvements on appetite, body composition, weight, aging, and overall health.
To get the best results, make sure to eat high-quality protein sources like meats and eggs, balance your intake of carbs and healthy fats, and divide evenly your protein intake throughout the day.
