Understand Protein Content in Every Food

Why Choose a High-Protein Diet?

Protein is a key macronutrient that plays a crucial role in maintaining and repairing body tissues, producing enzymes and hormones, and promoting muscle growth.

Why is Protein Important?

Protein is one of the three essential macronutrients, along with carbohydrates and fats. It plays a crucial role in forming and maintaining your organs, tissues, and overall body structure.

Here are some of the key functions that protein performs in your body:

• Muscle, bone, and skin repair: Protein helps repair and maintain damaged tissues and muscles.
• Antibody and enzyme production: Supports your immune system and digestion through vital proteins.
• Molecule transportation: Helps transport oxygen, nutrients, and hormones throughout your body.
• Hormone regulation: Proteins aid in regulating growth, metabolism, and mood through hormonal balance.

How Much Protein Do You Need?

The amount of protein you need depends on factors such as age, sex, and activity level. The **Recommended Dietary Allowance (RDA)** is **0.8 g/kg** of body weight, or **0.36 g/lbs** of body weight.

However, research shows that higher intake may offer added benefits:

• Weight Loss: A 2017 study found that **1.34 g/kg** of body weight improved weight loss significantly.
• Muscle Maintenance: Consuming up to **2 g/kg** can promote strength and prevent muscle loss.
• Older Adults: Women aged **65+** may need **1.3 g/kg** to prevent age-related muscle degeneration.
• Fat Loss & Muscle Retention: **1.6 g/kg** per day can reduce body fat while maintaining muscle.

For most people, **1.2–2 g/kg** of protein is ideal for weight loss, muscle building, and general health. For example, if you weigh **68 kg (150 lbs)**, you need **82–136 grams** of protein per day.

How to Follow a High-Protein Diet

A high-protein diet can be customized to fit your preferences and goals. Depending on your needs, you can follow a:

• Low-carb, high-protein diet: Ideal for managing blood sugar levels.
• Dairy-free, high-protein diet: Great for those with lactose intolerance.
• Plant-based, high-protein diet: Suitable for vegetarians and vegans.

Here are some guidelines to help you follow a high-protein diet:

• Use a food diary app to track and maintain your protein goals.
• Eat protein at breakfast to kickstart your day.
• Include a mix of animal and plant-based proteins in your meals.
• Choose high-quality protein sources over processed meats.
• Focus on well-balanced meals with protein, healthy fats, and carbs.

What Are the Risks of Eating a High-Protein Diet?

High-protein diets are generally safe and healthy for most people. A 2019 review found that contrary to popular belief, high protein intake doesn’t cause kidney problems in people with normal kidney function.

However, people with moderate to advanced kidney disease may need to limit protein intake to preserve kidney function.

Additionally, a 2022 review found that nondairy animal protein and processed meats are linked to a higher risk of kidney stones. However, dairy protein was associated with a lower risk.

If you have kidney disease, consult with a healthcare professional or dietitian to determine the appropriate level of protein intake for your needs.

What to Eat on a High-Protein Diet?

It’s important to consider a wide range of protein sources, including both animal and plant-based foods, such as: