Nowadays, there are many different diets based on different principles, suitable for different groups of people. Let’s learn about high-protein diets through the article below.

1. What is a high-protein diet?

A high-protein diet is a type of diet with the purpose of losing weight, focusing on using foods with high protein content in the meal composition. Increasing the proportion of protein in the meal structure means reducing the proportion of the two remaining main nutrients, carbohydrates and fats. Normally, in a high-protein diet, the protein component will provide more than 20% of the total energy needed.

According to the dietary guidelines of the United States Department of Agriculture (USDA), macronutrients should provide energy in the following proportions:

• 10 – 35% of total energy provided by protein.
• 45 – 65% of total energy provided by carbohydrates.
• 20 – 35% of total energy is provided by fat.

At the same time, for healthy adults, the nutritional requirement for protein according to the recommended dietary allowance (RDA) is 0.8 g/kg body weight/day.

High protein diet

Protein is one of the three main nutrients in the human diet. Studies have shown that a high-protein diet helps people who want to lose weight lose more fat while maintaining muscle mass.

High-protein diets help keep you full longer, reduce hunger, increase metabolic rate and preserve muscle mass. High-protein diets first became popular in the 1970s with the Scarsdale diet, which consisted of 43% protein, 22.5% fat and 34.5% carbohydrates. Today, popular high-protein diets include the Atkins diet, the South Beach diet and the Dukan diet.

2. What is the composition of a high-protein diet?

A high-protein diet still maintains the three essential macronutrients: protein, fat and carbohydrates, but at least 20% of the total energy required must come from protein. The actual amount of protein consumed depends on the type of high-protein diet being followed, depending on gender, age, physical condition and daily activity level.

A high-protein diet can be started with the following suggested macronutrient ratios: 30% of total energy from protein, 30% from fat and the remaining 40% from carbohydrates. After a few weeks of implementation, adjustments can be made to best suit the needs.

A high protein diet should be maintained.

3. Foods used in a high-protein diet

With a high-protein diet, there is no food that is absolutely not used, but only prioritize the use of foods containing a lot of beneficial protein and limit the use of refined carbohydrates, sugar and fat.

Recommended foods:

• Foods containing a lot of beneficial protein such as lean meat, seafood, beans, soybeans, low-fat milk, eggs, hard nuts, sprouts.
• Green vegetables, including green leafy vegetables, bell peppers, mushrooms, and cruciferous vegetables.
• Low-sugar fruits, such as blueberries, strawberries, raspberries, etc.
• Whole grains.

Foods to limit:

• Refined carbohydrates, such as white bread, pasta, white rice, etc.
• Sugar, including candy as well as sweet condiments, sweet sauces.
• Saturated fats and fried foods.

Whole grains

Following a high-protein diet is not difficult, and if you want to start a high-protein diet, you can refer to some of the following tips:

• Start your day with protein: Eggs are a protein-rich food that is very suitable for breakfast. If you don’t have time or are not an egg lover, make a protein-filled smoothie from whey, peas, collagen, green leafy vegetables, berries, etc.
• All meals must have protein: This is a high-protein diet, so protein is the main ingredient. Use beneficial protein foods, such as lean beef, lean chicken, or lean pork, etc. Besides, eat lots of vegetables and fruits.
  Avoid refined carbohydrates: Instead of consuming refined carbohydrates (such as white rice, pasta, white bread, etc.), include a small amount of protein-rich whole grains, such as amaranth or quinoa, in your meals.
• Snack on protein-rich foods: When you feel hungry between meals, snack on protein-rich foods such as cashews, Greek yogurt, hummus, ricotta, string cheese, etc.

4. Advantages and disadvantages of a high-protein diet

A high-protein diet is not perfect, it also has its own advantages and limitations.

Practicing a high-protein diet has many benefits when intending to lose weight:

• Protein helps the body feel full for a long time: A high-protein meal makes the eater feel delicious after eating and makes the body feel full for a long time, thereby being able to eat less during the day.
• Protein helps build muscle: Protein helps build and maintain muscle mass, and makes the body healthy. A healthy body will function better and more efficiently during the day, and that is a factor that helps burn energy faster and lose weight better.
• Know how to choose better food: To be able to focus on protein, people who practice a high-protein diet must understand how to choose food ingredients, thereby knowing how to choose beneficial protein sources as well as choosing other healthy, good-for-health foods.

Protein-rich diets need to be supplemented scientifically.

However, a high-protein diet means a reduction in the proportion of other nutrients, so it has limitations such as:

• Lack of nutrients: If you do not choose food ingredients carefully, people who practice a high-protein diet are likely to fall into a state of nutrient deficiency.
• Increased risk of cardiovascular disease: During the practice of a high-protein diet, if the food ingredients are high in fat, the risk of cardiovascular disease will increase.
• Affect kidney function: Protein accounts for a high proportion in the nutritional structure, which means increased pressure on kidney function, so people with kidney disease need to pay attention and consult a doctor before following a high-protein diet.