Look around social media and you’ll come across dozens or more content creators talking about the benefits of including protein in your diet, and in a way, they’re not wrong. Protein is an important element macronutrient it can help you feel fuller for longer, meaning it supports weight management and is an important building block for many parts of the body, such as muscles, bones and skin.

But research shows that most Americans actually receive more than enough protein in their diet. The recommended daily intake is 0.8 grams of protein per kilogram of body weight, which is not that difficult to achieve.

So, is following a high-protein diet really beneficial? And who should consider taking one? The popularity of keto, paleo And carnivorous diets can make you ask yourself these questions.

TODAY.com spoke with experts about what constitutes a high-protein diet, its risks and benefits, and much more.

What is a high protein diet?

A high protein diet is one where you are eat more protein every day than what is recommended by dietary guidelines, Katherine Zeratsky, a registered dietitian at the Mayo Clinic, tells TODAY.com.

According to the Institute of Medicine dietary reference intake recommendationsHealthy adults should consume 0.8 grams of protein per day per kilogram of body weight. This means that in a balanced diet, protein should make up 10-35% of all calories consumed.

For an adult weighing 150 pounds, that’s about 54 grams of protein per day. Consuming more protein per day would be considered a high-protein diet, says Zeratsky.

Some versions of the popular AtkinsPaleo and keto diets, among others, can be high-protein diets. If the total amount of protein you consume ends up making up more than 35 percent of your day’s calories (the upper limit of this normal recommendation), then it will be considered a high-protein diet, says Zeratsky.

Who is a high-protein diet suitable for?

There are a number of reasons why a doctor, dietitian, or other healthcare professional may recommend a high-protein diet. One of them is sports performance. If you tend to do a lot of physical activity, you might need 1.2 to 2 grams of protein per kilogram of body weight per day, says Zeratsky. But the high end of that range is hard to reach for most people.

For that same person weighing 150 pounds, a very high protein diet (2 grams of protein per kilogram of body weight) would allow them to eat 136 grams of protein per day, or about 45 grams of protein per meal if you eat three per meal. day. day. Let’s say that for breakfast you had a egg and two egg whites (each with 7 grams of protein), a glass of milk (8 grams of protein), and some fruit (no protein), you would still need an additional 16 grams of protein at this meal, says Zeratsky.

Some people may choose a high-protein diet for medical reasons, such as undergoing cancer treatment or healing a wound. People with kidney problems who are on dialysis It may also be necessary to follow a high-protein diet, as dialysis treatment filters proteins from the body along with other waste products.

And sometimes a doctor may recommend a high-protein diet (about 1 to 1.2 grams of protein per kilogram of body weight) to older adults because it can help them. maintain muscle masswhich deteriorates with age, says Zeratsky.

Is a high protein diet good for weight loss?

If you try to lose weightit is important to eat protein with every meal and as part of every snackalso explains Zeratsky. Compared to carbohydrates, protein takes longer to digest, so it will help you feel full longer and manage hunger.

But you definitely don’t need to eat a super-high-protein diet to lose weight, according to Zeratsky.

One of the problems with using a high protein diet for weight loss is that if you increase your protein intake regularly weight loss dietYou’ll likely end up limiting other foods that have health benefits (like whole grains, fruits, and vegetables) to reduce your overall calorie intake.

Another problem is that any diet that is too exclusive or restrictive can become difficult to follow in the long term. “We see people losing weight with these products, but they’re not really sustainable,” she says. The truth is that most of us don’t want to eat just one type of food at all times.

Are there other risks associated with a high protein diet?

Athletes can add calories from protein to increase their overall caloric intake to compensate for what they burn. But if you don’t burn extra calories, you may end up gaining weight if you simply start consuming more calories.

If you add extra protein to your diet, pay attention to where your protein comes from. Leaner protein sources (such as poultry and fish) and plant-based (like legumes and nuts) are rich in nutrients. But meat and dairy products, which provide a lot of protein, also contain a lot of saturated fat. “We worry about long-term health because we fear cardiovascular disease linked to excessive consumption of saturated fats,” says Zeratsky.

If you replace protein with fruits, vegetables, whole grains and beans, you may miss out on many healthy carbohydrates, fiber and other micronutrients, said Dr. Neal D. Barnard, assistant associate professor of medicine. at the George Washington University School of Medicine. Medicine and chair of the Physicians Committee for Responsible Medicine, which studies the effect of diet on diabetes, body weight and chronic pain, told TODAY.com.

Eating too much protein can also have negative effects on people with kidney disease who are not yet on dialysis.

What the science says about high-protein diets

Everyone needs protein in their diet. Proteins are important for satietyminimizing feelings of hunger, preserving lean body mass and helping protect against muscle loss as you age (assuming you’re eating enough calories overall), registered dietitian Marisa Moore told TODAY. com. “Even though many people follow a high-protein diet to lose weight, the results are often short-term,” she says.

Scientific evidence suggests that rather than the total amount of protein in your diet, it’s the type of protein you eat that really matters for long-term health. Research suggests that high consumption of red meat is linked to a higher risk of heart disease, diabetescancer and premature death – but replacing these foods with protein sources like nuts, seeds, legumes and fish can reduce these risks. A study published in The American Journal of Clinical Nutrition also found that consuming higher amounts of animal protein than vegetable protein may be linked to an increased risk of premature death.

Likewise, when it comes to weight loss, research suggests that the type of protein consumed is more important than the overall amount. Researchers from Harvard Chan School of Public Health found that people who tend to eat leaner, plant-based sources of protein (legumes, nuts, seeds, low-fat dairy, and poultry) have better results. weight loss results than those who eat more red and processed meat, chicken with skin and whole cheese.

What will you eat on a high protein diet?

Protein-rich foods include:

• Beef
• Black beans
• Cashew butter
• Chicken
• Chickpeas
• Cottage cheese
• Eggs
• Hemp seeds
• Lenses
• Pumpkin seeds
• Peas
• Peanut butter
• Salmon
• Spirulina
• Tempeh
• Tofu
• Yogurt

Protein-rich meals

According to Zeratsky, a day of high-protein diet (1.2 grams of protein per kilogram of body weight) for a 150-pound adult might look like this:

Breakfast: 2 eggs (or 1/2 cup cooked egg substitute), 2 slices toasted wholemeal bread, 1 tablespoon nut butter, 1 medium nectarine

Snack: 6 ounces yogurt (no sugar added) with 2 tablespoons low-fat granola

Lunch: Black Bean Burrito (a 10-inch whole wheat tortilla filled with 1/2 cup low-sodium black beans, 1/4 avocado, 2 tablespoons diced onion, 1/4 cup chopped tomato and 1/2 cup shredded lettuce) and 15 grapes

Dinner: 4 ounces sautéed chicken breast, 2/3 cup whole grain couscous, 1/2 cup acorn squash, 1/2 cup spinach (cooked with 1 tablespoon olive oil) and 1/ 2 cup vanilla ice cream with 3/4 cup blueberries

The essentials

Although protein is an essential part of any diet (many dietitians recommend having it at every meal and snack), a high-protein diet appears to have few benefits unless you’re an athlete or someone else. It is not recommended for any other health reason.

If you are considering a high-protein diet, consult your doctor first and be sure to leave enough room for essential vitamins and nutrients, and choose a lean, healthy diet. plant-based protein sources that are not too high in saturated fat.

Learn more about diets and find what’s right for you