What are proteins?
A macronutrient, protein is essential for many functions, including growth, brain and bone development, and hormone production. Amino acids are the ‘building blocks” of proteins. Nine amino acids are essential to human health. We cannot produce them, so they must be obtained from food.
Animal and plant proteins are usually divided into two categories. Some animal proteins such as eggs, cheese, and meat are referred to as “complete” proteins because they contain all the essential amino acids. Plant foods that are high in protein include lentils, pulses, tofu, and other soy-based products. These foods, while nutritious, are sometimes referred to by the term ‘incomplete proteins’ because they don’t all contain essential amino acids. If you eat a varied plant-based diet, it should be possible to meet your protein needs.
How many protein grams do you require?
In the UK, the reference nutrient intake is 0.75 grams/kg in body weight. This is the minimum amount of proteins you need to be healthy and is based on an average sedentary adult. This is only a starting point, and you will need to adjust your protein intake based on factors such as age, weight, gender or activity level. Please read our guide to how much protein is required for more information.
What does a high-protein meal consist of?
In order to lose weight, increase energy, and stabilize blood sugar, high-protein diets include eating more protein and less carbohydrates and fat. You can determine how much protein you need in your diet by using one of the methods below:
10 high-protein, high-fibre foods
Calculate your daily protein intake (in grams) and the calories from it. Each gram of meat contains 4kcal.
Calculate the amount of protein consumed per kilogram of body weight
How do high-protein diets work?
It is believed that adding more protein to your diet will suppress your appetite hormones and help control your hunger hours after eating. Also, it is thought that the rate of calorie burning can be increased by up to 35 per cent. These three aspects all support the idea that a diet high in protein can help you lose weight.
How do you follow a diet high in protein?
You should use a nutrition app to calculate the protein content of different foods. You can also log your meals and keep track of them, which will help you understand how much protein you consume.
A diet that contributes between 1.2 and 1.6g of proteins per kilogram of body weight may help to improve appetite control and weight management. This means that a moderately active adult should aim to consume 25-30 grams of protein per main meal. It is best to distribute your daily protein intake evenly, including at breakfast and snack times.
Check out our ideas for a protein-rich morning meal.
Which foods should you include in a diet high in protein?
Balance complete proteins like fish, dairy, vegetables, fruits, and lean meats with other plant foods. Adding animal and plant protein sources, such as beans, lentils, and nuts, to your diet will help you achieve a more balanced and varied diet.
Protein foods can include:
- Fish
- Poultry
- Red meats such as pork, venison and lean beef
- Beans and pulses such as soya
- Nuts, seeds and other nuts
- Eggs
- Dairy
- Grains such as quinoa
Avoiding foods on a diet high in protein
When following a diet high in protein, it’s crucial to control your carbohydrate and fat intake. Avoid foods that are high in refined carbohydrates and sugar, such as pasta, bread, and other baked products, and those that are marketed as “diet” foods. Focus on whole grains when you eat carbohydrates to get the benefits of fibre and nutrients.
Fat is a vital part of a healthy diet. It is essential for hormone, nerve and skin health. As you watch your protein intake, make sure to choose unsaturated fats such as oily fish, avocado, and olives.
How does a high-protein diet help you lose weight?
As we age, it is important to maintain muscle mass and reduce hunger. Other benefits include preventing bone loss when combined with calcium-building nutrients.
This suggests that a diet high in protein can improve your body composition, help you lose weight and maintain it over the long term.
Are high-protein diets good for you? Nutritionist’s opinion…
There are certainly some stages in life when extra protein is needed, including childhood/adolescence, pregnancy, lactation, intense strength and endurance training and certain illnesses. Older adults may also need additional protein. Many experts also believe that a diet rich in refined carbs is the primary cause of obesity in our modern age. Therefore, cutting down on these carbs may be beneficial.
A high-protein diet with low carbs may reduce appetite and calorie intake for most people. It may also help you lose weight. Researchers are still examining the long-term effects of high-protein, low-carb diets. Studies suggest, for example, that a low-carb diet can alter the microbiota in your gut, which may negatively affect the production of short-chain fatty acids (SCFAs), which are beneficial to your gut health and overall health.
Some health professionals think that removing major food groups such as carbohydrates may negatively affect bone health and renal function in those who already have kidney disease.
Talk to your doctor about the pros and cons of a high-protein diet.
What is the difference between high-protein diets?
Atkins and Dukan are two examples of low-carbohydrate, high-protein diets that have gained popularity. These diets allow you to consume unlimited amounts of poultry, fish and eggs, as well as most cheeses. However, carbs are severely limited. A high-protein meal plan might include a breakfast consisting of eggs and ham, a lunch consisting of cheese, meat, or fish, and a dinner consisting mainly of vegetables and meat.
The paleo diet, with its emphasis on high-protein foods, has also received a lot of attention. Dietary principles are based on the idea that by following a diet similar to our hunter-gatherer ancestors and avoiding carbs (especially grains and modern foods), you will be eating what you need to avoid inflammation and stay lean. The ketogenic diet is another popular diet. This diet is different in that it focuses on eating more fat and less protein.
Who should not follow a diet high in protein?
Before beginning a high-protein diet, diabetics and those with blood sugar issues should consult their doctor and the healthcare team to discuss any potential consequences. Anyone who meets any of these criteria should also consider it.
- Has a history of kidney or liver disease;
- Under 18 or older?
- Has a pre-existing medical condition;
- I am pregnant or nursing;
- Has or is recovering from an eating disorder
- Or is it prescribed medication?
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Recipe Inspiration
Consult your doctor if you feel you don’t consume enough protein. If you need to increase your intake, our delicious, nutritionist-approved recipes are perfect for a protein boost.
