What Is the High-Protein Diet? A Detailed Beginner’s Guide

A high-protein diet is a popular eating plan that emphasizes increasing your consumption of protein-rich foods while limiting carbohydrates and fat. Widely adopted in the fitness industry and by those looking to lose weight, a high-protein diet aims to support muscle development, satiety, and weight loss goals.

Advocates of high-protein diets claim they reduce your appetite, boost your metabolism, and help you lose weight quickly.

“Protein should be a critical part of any diet,” says Aimée José, RN, CDCES, a registered nurse in the San Diego area. Protein is digested more slowly than carbohydrates, helping you feel fuller and boosting metabolism as a result. It’s also vital for maintaining muscle mass.

Increasing your protein consumption while decreasing your carbohydrate intake can support weight loss goals, too, reducing your body’s insulin needs and encouraging it to burn more body fat for energy, says José.

• Poultry (skinless chicken and turkey)
• Fish and seafood
• Eggs
• Low-fat dairy
• Tofu and tempeh
• Legumes and beans
• Nuts and seeds
• Quinoa and amaranth

Red meats, which are high in saturated fat, and heavily processed meats like bacon and sausage, which are high in sodium, should be consumed only in moderation.

A high-protein diet can be approached in several ways, according to José. For example, high-protein, low-carb diets, such as the ketogenic diet and the Atkins diet, reduce carbohydrate intake significantly while increasing protein consumption to maintain energy and muscle mass. Meanwhile, high-protein, plant-based diets emphasize the consumption of plant-derived protein sources like legumes, soy, nuts, seeds, and whole grains while avoiding or minimizing animal-derived foods.

A high-protein diet can support your health in various ways, including:

• Muscle growth and maintenance

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• Weight loss and fat loss

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• Improved satiety and reduced overall calorie intake

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• Blood sugar stabilization and improved metabolic health

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• Reduced triglycerides

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High-protein diets can support weight loss, promoting fat loss while preserving lean body mass.

"Eating more protein can definitely help you feel satisfied for longer after eating, which means you’re less likely to snack after lunch, and you’ll eat fewer calories throughout the day," says Ben Tzeel, RD, CDCES, the founder of Your Diabetes Insider.

Tzeel says other critical components of a successful high-protein diet for weight loss include:

• Calorie Deficit Your overall calorie consumption is key to effective weight management.
• Regular Exercise Both aerobic (cardio) and anaerobic (strength training) exercise support a healthy weight.
• Dietary Fiber Prioritize whole foods while reducing processed foods to up your fiber consumption.
• Adequate Hydration Drink plenty of water daily.

“Protein is part of the bigger picture when it comes to weight loss and health,” says Tzeel. “It’s a very important part, but it’s not everything.”

While high-protein diets can offer several benefits for weight loss and muscle maintenance, there are a few potential drawbacks to consider before giving it a try. A high-protein diet may:

• Lead to nutrient deficiencies, if plant-based and fiber-rich foods are neglected

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• Cause constipation as a result of low fiber intake, according to José
• Increase the risk of heart disease and certain cancers, due to overconsumption of red and processed meats

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• Strain kidney function in individuals with preexisting kidney disease

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“Any diet restricting carbohydrate consumption should be approached with fiber in mind,” says José. “There are plenty of low-carb vegetables you could include, particularly dark, leafy salad greens, to ensure you’re getting fiber and vitamins that you can’t get from any protein source.”

Consult your healthcare provider before you try a high-protein diet, especially if you’ve been diagnosed with any stage of kidney disease or other kidney condition.

To help you get started, here’s a closer look at which foods to focus on, and which to avoid, when following a high-protein diet.

Top 10 Foods to Eat

1. Skinless chicken breast
2. Salmon
3. Low-fat Greek yogurt
4. Eggs
5. Tofu
6. Lentils
7. Quinoa
8. Low-fat cottage cheese
9. Edamame
10. Nuts and seeds

Top 10 Foods to Limit or Avoid

1. Sugary snacks and candy
2. White bread and refined grains
3. Sugar-sweetened beverages
4. Fried foods
5. Baked goods made with white flour
6. Processed deli meats
7. Full-fat dairy with added sugars
8. High-sugar breakfast cereals
9. Soda and energy drinks
10. Packaged frozen meals

Here’s a sample menu, designed in collaboration with Tzeel, showing what a week of eating might look like on a 2,000-calorie high-protein diet.

Before you dive headfirst into a high-protein diet, Tzeel recommends getting organized and thinking through some of the common pitfalls.

1. Start Simple

Begin by incorporating one high-protein food into every meal, such as eggs at breakfast or tofu at lunch. Start small instead of going overboard. You don’t need an “all or nothing” approach for the diet to be worthwhile and beneficial.

2. Plan Ahead

Batch-cook protein sources like grilled chicken or tofu to make assembling high-protein meals easier throughout the week. You can precook your protein and store it in the freezer as well to ensure it stays fresh. (Don’t forget seasonings for plenty of fun flavor variety.)

3. Monitor Your Fiber

Don’t let constipation become a side effect of your high-protein diet journey. Be sure to eat plenty of fiber-rich fruits, vegetables, and whole grains alongside your protein choices. If you’re trying to reduce your carbohydrate intake, aim for lots of leafy greens, onions, and nonstarchy options like broccoli, cabbage, and cauliflower.

4. Hydrate Well

Water is a critical component of any healthy diet plan. If you’re having trouble getting enough water each day, use reminders in your phone or a calendar to track your water intake. You can also hit your hydration goal with healthy alternatives like herbal tea, fruit-infused water, and sparkling water.

5. Be Smart When Dining Out

You can enjoy a night out while still adhering to your diet plan. Choose grilled chicken or salmon, keep sugary sauces on the side for light dipping, and swap fries or bread for the seasonal vegetable option.

• A high-protein diet can support weight loss goals, manage appetite, boost metabolic function, and preserve lean muscle mass.
• If you eat more protein while reducing your carbohydrate intake you'll lower your body’s insulin needs and encourage it to burn more body fat for energy.
• Since protein-rich foods are more satisfying, a high-protein diet can leave you feeling full for longer after meals, curbing extra snacking and reducing overall calorie consumption.
• When eating a high-protein diet, aim to consume up to 30 percent of your daily calories from high-quality protein sources such as poultry, seafood, tofu, and legumes, pairing them with leafy greens and fiber-rich, nonstarchy vegetables to meet your body’s nutritional needs.