Diet High In Protein – What You Are Doing Wrong

You have probably heard that a diet high in protein is good for you. Protein helps you build muscle, lose fat, and feel fuller for longer. But are you eating enough protein? Are you eating too much protein? And are you eating the right kind of protein? 

In this blog we will answer all those questions and more.You will also get some practical tips and examples of high-protein meals and snacks that are easy to prepare and delicious to eat.

Let’s dive in!

How Much Protein Do You Need? 

Protein is an essential nutrient for your body. It helps you build and repair muscles, bones, skin, hair, and other tissues. It also supports your immune system and hormone production. But how much protein do you need every day?

Well, that depends on many factors. Your age, sex, activity level, and overall health affect your protein needs. The general guideline for adults is to consume 0.8 grams of protein per kilogram of body weight. For instance, if you weigh 75 kilograms (165 pounds), you would need 60 grams of protein per day.

However, this is not a fixed rule. Some people may benefit from a diet high in protein, while others may need less. Let’s see some examples.

If you are very active or want to gain muscle mass, you may need more protein than the average person. A diet high in protein can help you recover faster from exercise and increase your strength and endurance. Some experts suggest that athletes and bodybuilders should consume 1.2 to 2 grams of protein per kilogram of body weight.

On the other hand, if you are older or have certain medical conditions, such as kidney disease, you may need less protein than the average person.  Eating a diet high in protein can put extra stress on your kidneys and cause dehydration and calcium loss. Some experts suggest that older adults and people with kidney disease should consume 0.6 to 0.8 grams of protein per kilogram of body weight.

As you can see, there is no one-size-fits-all answer to how much protein you need. The best way to find out your optimal protein intake is to consult your doctor or a nutritionist. 

What is the recommended daily intake of protein by age?

That said, there are still some general guidelines on daily protein intake. Here are some approximate protein requirements for different age groups based on the Dietary Reference Intakes (DRIs) from the Institute of Medicine2:

• Babies (6 to 12 months): 11 grams
• Toddlers (1 to 3 years): 13 grams
• Kids (4 to 8 years): 19 grams
• Kids (9 to 13 years): 34 grams
• Females (14+): 46 grams
• Males (14+): 50 to 56 grams

These are the minimum amounts of protein you need to meet your basic nutritional requirements. However, some people may benefit from a higher protein intake to support their health and fitness goals. For instance, if you want to lose weight, build muscle, or recover from exercise, you may need more protein than the average person.

The Risks of A Diet High In Protein

• Protein is essential for our health, but too much of it can be harmful. Here are six ways that a diet high in protein can hurt your body and what you can do to avoid them.
  • Kidney stones: When you eat a lot of protein, your body breaks it down into waste products. These waste products can form crystals in your urine, which can grow into painful kidney stones. To prevent this, drink plenty of water and limit your protein intake.
  • Kidney disease: If you have kidney disease, your kidneys may not be able to handle the extra waste products from protein metabolism. This can make your condition worse and lead to complications. To protect your kidneys, follow your doctor’s advice on how much protein you should eat.
  • Osteoporosis: Protein metabolism can also affect your bones. It can make your body lose more calcium in the urine, which can weaken your bones and cause osteoporosis. To keep your bones strong, balance your protein intake with enough calcium and vitamin D.
  • Heart disease: Eating too much protein, especially from animal sources, can raise your risk of heart disease. This is because animal protein often contains saturated fat and cholesterol, which can clog your arteries and damage your heart. To lower your risk, choose lean protein sources and eat more fruits and vegetables.
  • Cancer: Some research suggests that a diet high in protein may increase your chances of getting some types of cancer, such as colon cancer and prostate cancer. However, this link is not clear and more studies are needed. To be on the safe side, limit your intake of processed meat and red meat and eat more plant-based protein.
  • Weight gain: Eating too much protein can also make you gain weight. This is because excess protein can be turned into glucose for energy. If you eat more protein than you need, the extra glucose will be stored as fat. To avoid this, eat only as much protein as your body needs and exercise regularly.

It is important to note that the risks of eating too much protein are more likely to occur in people who are already at risk for these conditions. For example, people with a family history of kidney disease or heart disease are more likely to experience problems if they eat too much protein

A diet high in protein can have many benefits, but it can also have some drawbacks. The key is to eat the right amount and the right type of protein for your health. If you are not sure how much protein you need or what sources are best for you, talk to your doctor or a registered dietitian. They can help you create a balanced and healthy diet.

How to Balance Your Protein Intake

To balance your protein intake, follow these 5 tips:

• Tip 1: Include a source of protein at every meal. Protein helps you feel full and satisfied for longer. It also prevents muscle loss and promotes muscle growth. You can get protein from animal or plant sources. Some examples are meat, poultry, fish, eggs, dairy products, legumes, nuts, or seeds.
• Tip 2: Choose lean protein sources. Lean protein sources have less saturated fat and calories than fatty protein sources. Saturated fat can raise your blood cholesterol and increase your risk of heart disease. Lean protein sources include chicken, fish, beans, and lentils.
• Tip 3: Limit your intake of processed meats. Processed meats are meats that have been cured, smoked, salted, or preserved with chemicals. They include bacon, ham, salami, sausages, hot dogs, and deli meats. Processed meats are high in saturated fat and sodium. They may also contain harmful chemicals that can cause cancer. If you eat processed meats, do so sparingly and choose low-sodium varieties.
• Tip 4: Eat a variety of protein sources. Different protein sources have different amino acids. Amino acids are the building blocks of protein. Your body can make some amino acids, but not all of them. The ones that your body cannot make are called essential amino acids. You need to get them from your diet. To get all of the essential amino acids, eat a variety of protein sources throughout the day. For example, you can combine animal and plant proteins, such as meat and beans, cheese and nuts, or eggs and toast.
• Tip 5: Be mindful of your overall calorie intake. Protein is a macronutrient, which means that it provides calories. One gram of protein has 4 calories. The amount of protein you need depends on your age, weight, activity level, and health goals. Too much or too little protein can have negative effects on your health. To maintain a healthy weight and body composition, be mindful of your overall calorie intake from all sources of food and drink.

By following these tips, you can balance your protein intake and enjoy the benefits of a diet high in protein.

Common Myths and Misconceptions About A Diet High In Protein

Eating a diet high in protein is good for you in so many ways. But there are a lot of myths and misconceptions surrounding protein. In this section, we will debunk some common myths about protein

Myth 1: Eating a diet high in protein will help you lose weight faster.

Fact: Protein can support your weight loss efforts, but it is not a magic solution. The key to losing weight is creating a calorie deficit, which means you burn more calories than you eat. Protein can help you feel full longer and reduce your appetite, but you still need to watch your overall calorie intake. A diet high in protein can also boost your metabolism and preserve your muscle mass, but it won’t make you lose weight faster unless you also reduce your calories.

Myth 2: You need to eat a lot of protein to build muscle.

Fact: Protein is essential for muscle growth and repair, but you don’t need to overdo it. The average adult needs about 0.8 grams of protein per kilogram of body weight per day, according to the World Health Organization. If you are active and trying to build muscle, you may need a bit more protein, but not more than 1.2 grams per kilogram of body weight per day. Eating too much protein can be harmful for your kidneys and liver, and it can also displace other important nutrients from your diet.

Myth 3: Protein powder is better than whole food sources of protein for weight loss.

Fact: Protein powder can be a convenient way to add more protein to your diet, especially if you are busy or have trouble meeting your protein needs. However, it is not better than whole food sources of protein for weight loss. Whole foods provide more than just protein; they also contain vitamins, minerals, fiber, and other beneficial compounds that can improve your health and wellness. Protein powder can also be high in calories, sugar, and artificial ingredients, so you need to read the labels carefully and choose wisely.

Myth 4: Eating too much protein can make you gain weight.

Fact: Eating too much protein can contribute to weight gain, but only if you are also eating too many calories overall. Protein has the same amount of calories as carbohydrates (4 calories per gram), and less than fat (9 calories per gram). Therefore, eating more protein does not automatically mean eating more calories. However, if you eat more protein than your body needs, the excess will be stored as fat or used for energy. The bottom line is that you need to balance your protein intake with your calorie intake and activity level.

Myth 5: You need to eat meat or eggs to get enough protein.

Fact: Meat and eggs are good sources of protein, but they are not the only ones. You can get enough protein from a plant-based diet as well. There are many plant foods that are high in protein, such as beans, lentils, tofu, tempeh, nuts, and seeds. These foods also provide fiber, antioxidants, phytochemicals, and other nutrients that can benefit your health and weight loss. You can also combine different plant foods to get all the essential amino acids that your body needs.

Protein is an important nutrient for your health, but it is not the only one. You need to eat a balanced diet that includes carbohydrates, fats, vitamins, minerals, and water as well. A diet high in protein can help you with weight loss and muscle building, but only if you also control your calorie intake and exercise regularly. Don’t fall for the myths about protein and weight loss; learn the facts and make informed choices for your health. 

The Best Sources of Protein

A diet high in protein can help you feel full, boost your energy, and support your weight loss goals.

But not all protein sources are created equal. Some are high in saturated fat and calories, which can increase your risk of heart disease and diabetes. Others are low in essential amino acids, which are the building blocks of protein that your body cannot make on its own.

So how do you choose the best protein sources for your health and wellness? Here is a list of the 10 best sources of protein that are low in saturated fat and calories, and high in essential amino acids:

10 foods to include in your diet high in protein

Eggs: Eggs are one of the best sources of complete protein, meaning they contain all nine essential amino acids. They are also a good source of vitamins, minerals, and healthy fats. One large egg has about 6 grams of protein and 70 calories.

Chicken breast: Chicken breast is a lean protein source that is low in saturated fat and calories. It is also a good source of niacin, vitamin B6, and phosphorus. One cooked chicken breast has about 26 grams of protein and 140 calories.

Fish: Fish is a good source of protein, omega-3 fatty acids, and vitamins and minerals. Omega-3 fatty acids are beneficial for your brain, heart, and skin health. Some of the best fish for protein include salmon, tuna, cod, and halibut. One cooked salmon fillet has about 22 grams of protein and 190 calories.

Tofu: Tofu is a plant-based protein source that is made from soybeans. It is a good source of iron, calcium, and magnesium. It is also versatile and can be used in various dishes. One cup of tofu has about 20 grams of protein and 180 calories.

Tempeh: Tempeh is another plant-based protein source that is made from soybeans. It is a good source of iron, calcium, and fiber. Fiber helps lower your cholesterol levels and improve your digestion. One cup of tempeh has about 31 grams of protein and 320 calories.

Greek yogurt: Greek yogurt is a high-protein dairy product that is also a good source of calcium and probiotics. Calcium helps strengthen your bones and teeth. Probiotics help balance your gut bacteria and support your immune system. One cup of plain Greek yogurt has about 23 grams of protein and 130 calories.

Lentils: Lentils are a plant-based protein source that is also a good source of fiber and iron. Iron helps transport oxygen throughout your body and prevent anemia. One cup of cooked lentils has about 18 grams of protein and 230 calories.

Beans: Beans are a plant-based protein source that is also a good source of fiber and iron. They are also rich in antioxidants, which help protect your cells from damage. Some of the best beans for protein include black beans, kidney beans, and chickpeas. One cup of cooked black beans has about 15 grams of protein and 220 calories.

Nuts: Nuts are a good source of protein, healthy fats, and fiber. Healthy fats help lower your bad cholesterol levels and reduce inflammation. Some of the best nuts for protein include almonds, walnuts, and pistachios. One ounce of almonds has about 6 grams of protein and 160 calories.

Seeds: Seeds are a good source of protein, healthy fats, and fiber. They also contain phytochemicals, which have anti-inflammatory and anti-cancer properties. Some of the best seeds for protein include chia seeds, flaxseeds, and pumpkin seeds. One ounce of chia seeds has about 5 grams of protein and 140 calories.

As you can see, there are many options to choose from when it comes to a diet high in protein. You can mix and match different sources to create delicious meals that will keep you satisfied and healthy.

The Worst Sources of Protein

If you want to follow a diet high in protein, you should avoid these 10 foods that are bad for your health and your waistline. They are:

Processed meats: They contain a lot of saturated fat, sodium, and nitrates that can raise your blood pressure and increase your risk of cancer.

Deep-fried foods: They are loaded with saturated fat, trans fat, and sodium that can clog your arteries and cause inflammation.

Sugary drinks: They have too much sugar and calories that can spike your blood sugar and make you gain weight. They also lack nutrients and protein that your body needs.

Pastries and baked goods: They are full of sugar, unhealthy fats, and calories that can harm your teeth and your heart. They also have little or no nutrients and protein that can support your muscles and bones.

Candy: It is nothing but sugar and calories that can rot your teeth and make you crave more. It has no nutrients and protein that can nourish your brain and body.

Fast food: It is often high in saturated fat, trans fat, sodium, and sugar that can damage your liver and kidneys. It also has low or no nutrients and protein that can boost your immune system and metabolism.

Frozen dinners: They are often high in sodium and unhealthy fats that can dehydrate you and increase your cholesterol. They may also have low or no nutrients and protein that can help you recover from stress and fatigue.

Sports drinks: They have too much sugar and electrolytes that can upset your stomach and electrolyte balance. They are not necessary for most people who are not exercising at a high level. You can get enough hydration and nutrients from water and a balanced diet.

Energy drinks: They have too much sugar and caffeine that can cause anxiety, insomnia, and heart problems. They may also have other ingredients that are harmful to your health. You can get enough energy from a diet high in protein and complex carbohydrates.

Protein bars: They may seem like a good way to increase your protein intake, but they are often high in sugar and unhealthy fats that can negate the benefits of protein. You can get better quality protein from natural sources like eggs, fish, nuts, and beans.

How to eat a diet high in protein

Here are some easy and delicious ways to boost your protein intake:

• Start with protein. Before you dig into the carbs, eat your protein first. This will make you feel fuller faster and longer. Protein triggers the release of peptide YY (PYY), a hormone that signals your brain to stop eating.
• Snack smart. Cheese is not only tasty, but also nutritious. It’s high in protein and calcium, which support your bones and teeth. It may also lower your blood pressure and cholesterol. One ounce of cheddar cheese has 7 grams of protein. That’s more than a glass of milk!
• Swap cereal for eggs. Eggs are one of the best sources of protein you can find. They contain all the essential amino acids your body needs, plus other important nutrients like selenium and choline. Three eggs give you 19 grams of protein. That’s almost half of your daily requirement!
• Add beans to everything. Beans are not only high in protein, but also rich in fiber, iron, folate, and antioxidants. They can improve your digestion, blood sugar, and heart health. One cup of beans has 15 grams of protein. You can toss them into salads, soups, or pastas for a hearty meal.
• Choose quinoa over rice or pasta. Quinoa is a superfood that’s high in protein, fiber, magnesium, and manganese. It’s also gluten-free and easy to digest. Quinoa is a complete protein, meaning it has all the essential amino acids. One cup of cooked quinoa has 8 grams of protein. You can use it as a base for salads, stir-fries, or casseroles.

With these simple tips, you can enjoy a diet high in protein without sacrificing flavor or variety.

How to Track Your Protein Intake

 You can track your protein intake by using one of the following methods:

• Food journal: Write down everything you eat and drink in a day, and the amount you consume. Then, use a food tracking app or website to calculate the protein content of your meals. But if this sounds like too much, you can try a different kind of journal, which looks at the deeper level of your relationship with food and helps you lose weight and keep it off!
• Protein tracker app or website: Enter your meals and snacks into an app or website that can track your protein intake. They will show you the protein content of your food, and some of them also let you set goals and track your progress.
• Wearable device: Wear a smartwatch or fitness tracker that can estimate your protein intake. They use sensors to measure your calorie intake and macronutrient breakdown, including protein.

These are some of the ways you can track your protein intake. Choose the one that suits you best and stick to it. Tracking your protein intake can help you follow a diet high in protein and improve your health.

Final Thoughts On Diet High In Protein

In conclusion, a high-protein diet can be a healthy and effective way to lose weight, build muscle, and improve your overall health. However, it is important to be aware of the potential risks of eating too much protein, and to make sure that you are getting your protein from healthy sources.

If you are new to a high-protein diet, it is a good idea to talk to your doctor or a registered dietitian to make sure that it is right for you and to get help creating a personalized plan.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder