High-Protein Diet: How to Get Started (2023)

FAQs

How do you get enough protein on a high-protein diet? ›

eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese) nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds. legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

Everyone's body is different but generally, protein can be difficult for the body to digest. Instead, increase your protein intake slowly over a week or two, allowing your body to adapt to the higher levels of protein. As a general rule, focus on whole foods first.

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.

The best high-protein plans focus on lean proteins and include some carbs. Avoid huge helpings of fatty meats and make sure to include vegetables. Ask your doctor, or a dietitian, to help you pick the right diet.

How can you protect your kidneys and lose weight, too? For weight loss that won't compromise your kidneys, it's all about balance. “Don't get your calories from one source — combine protein with more fruits and vegetables,” Dr. Calle recommends.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds. Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

“There are some people who can safely increase their protein intake to up to 2g per kilogram of body weight per day, such as older adults, strength athletes or those involved in high volume, high-intensity training and endurance athletes,” agrees Ibitoye.

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

“Eating two eggs each morning only offers you around 12 grams of protein,” says Horton. “To meet that 30-gram threshold, you'll need to step up the egg intake or layer in other protein sources.” Keep in mind: Upping your protein intake isn't just about building more lean muscle mass.

Does high-protein diet cause belly fat? ›

Eating more protein, while remaining in a calorie deficit, will not lead to belly fat gain. If you do start to gain fat, you're eating too many calories, be it from protein, carbs or fat. You may also be choosing higher-fat or higher-carb protein sources.

Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Some evidence suggests that protein may be linked with reduced abdominal fat.

If you're physically active, lifting weights, or trying to gain muscle, you need to make sure you're getting enough protein. Keeping protein intake high can also help prevent muscle loss during weight loss (10, 11, 12 ).

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

Water: Water is simply the best drink you can have! Water is a zero-calorie, perfectly hydrating, cheap drink. If you are in the earlier stages of kidney disease, choosing water most of the time to quench your thirst will keep your body and kidneys functioning well.

When your kidneys are failing, a high concentration and accumulation of substances lead to brown, red, or purple urine. Studies suggest the urine color is due to abnormal protein or sugar as well as high numbers of cellular casts and red and white blood cells.

Eating solid food may cause excess weight to return if you don't make smart food choices. And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Since protein has calories, consuming too much can make it harder to lose weight.

What happens if you eat too much protein but low calories? ›

It is possible to each too much protein — if more than 35% of your daily calories come from protein, you might experience side effects. Eating too much protein can worsen kidney problems, and over time can cause symptoms like bad breath, indigestion and dehydration.

Though high protein diets may be safe for people with normal kidney function, people with decreased kidney function should avoid them. High dietary protein may accelerate the decline of kidney function in this population ( 19 ). The kidneys filter and remove waste products of protein metabolism from the body.

It's conclusive that whey protein can help you feel good on the inside, but it can also help you look good on the outside. Protein is essential for generating healthy skin and nails. The collagen and amino acids found in whey protein help maintain skin's elasticity and firmness.

Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.

Like most fruits, bananas are not a source of fat or protein, just carbohydrates. When compared with other fruits, like berries, bananas are higher in energy (calories), which gives them a bad reputation of not being “good” for weight loss.

Both will keep you full longer

Fiber is found in both bananas and peanut butter, while peanut butter has the more significant amount of protein and fat.

Cheese has a lower protein, carbs, and fat content than peanut butter per calorie and is also lower in calories. The nutritional contents of peanut butter (100g) and cheese (100g each) were compared using 2020 USDA and NIH data.

A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.

Fava Beans:

With nearly 26.12 g/100 g, it's the legume with the highest protein content. Fava beans are a nutritional powerhouse, providing ample carbohydrates, protein, fiber and vitamins, even when dried!

Is Greek yogurt a complete protein? ›

Contains All Essential Amino Acids

The casein in Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine.

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan ( 1 ). They are also a good source of high quality protein, with a good balance of essential amino acids ( 2 ).

This is in part because protein isn't digested very quickly. So, when you eat protein, it slows the movement of food through the GI tract—and slower stomach emptying means prolonged feelings of fullness.

Interestingly, consuming too much protein can also lead to hair loss. This is because when the body has an excess of protein, it will start to excrete the excess through the urine. The hair follicles are then deprived of much-needed nutrients, which can lead to shedding and thinning.

Proteinuria is high levels of protein in your pee. If you have proteinuria, you may have to pee more often, and your pee may be foamy or bubbly.

It's highly recommended to consume whey protein for fat loss because it supplements more lean muscle throughout the body (similar to meat), which burns calories at a higher rate than body fat, says Dunn. There's a reason why whey protein is one of the most commonly used and researched protein powders on the market.

Whey protein is a type of protein powder made from milk. It's one of the best sources of protein for weight loss and can help you lose belly fat specifically.

What is the 16 8 fasting for belly fat? ›

The 16:8 method looks at each individual day rather than the week as a whole. During each day, the consumer has an 8 hour window to eat all of his or her calories, leaving 16 hours to fast. Usually this includes skipping breakfast, then eating in the window of 11am-7pm or 10am-6pm.

A high-protein diet for weight loss and overall health should provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, and 20–30% of your calories per day.

High-protein diets typically include large quantities of protein and only a small amount of carbohydrate. Most people can follow a high-protein diet by eating meat, fish, dairy products, beans and legumes, eggs, and vegetables that are relatively rich in protein, such as asparagus and spinach.

According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

How can I increase my protein intake without calories? ›

Eating lean meats, such as lean cuts of beef, chicken, fish or seafood is an excellent way to increase the protein in your diet without adding lots of additional calories. Baking or grilling your meats is a healthy way to prepare them, without adding extra calories from frying.

In case you were wondering, 300 grams is actually a lot of protein. By way of reference, 300 grams of protein equals 7.5 ounces of chicken (60 grams), one 12-ounce steak (85 grams), two 6-ounce cans of tuna (80 grams), a half dozen eggs (35 grams), 3 cups of milk (25 grams), and 7 ounces of tofu (15 grams).

The average person should eat 0.36 grams of protein for every pound they weigh (or 0.8 grams per kilogram). Based on that recommendation, a 120-pound woman should eat 43 grams of protein each day (120 x 0.36) and a 170-pound man should eat 61 grams of protein each day (160 x 0.36).

If you're of average build and go to the gym regularly, two protein shakes a day is enough to maintain your body mass. But if you're seriously involved in athletic sports, fitness practices and strength exercises, you may need to drink three to four protein shakes daily to sustain your physique and performance.

To consume 200g of protein per day, you'll need to eat high-protein foods like lean meats, fish, dairy, eggs, nuts, beans, and soy products. Opt for high-protein snacks during the day, like plain yogurt or a handful of nuts.