Protein is an essential nutrient, a building block of every human cell involved in vital biochemical functions, particularly in growth, development, and tissue repair. Adequate protein consumption is necessary to stave off malnutrition and preserve muscle mass as we age. You've probably heard claims of diets that are delicious, easy to stick with, and guaranteed to help you lose weight effortlessly, build muscle, protect your joints, or prevent Alzheimer's. This article delves into the benefits and risks of a 100-gram protein diet, helping you make informed decisions about your nutritional needs.
Understanding Protein Needs
The ideal amount of protein to consume daily is uncertain, with commonly quoted recommendations of 56 grams per day for men and 46 grams per day for women. You could get 46 grams per day of protein in one serving of low-fat Greek yogurt, a 4 oz. A weight-based recommended daily allowance (RDA) is 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. However, some experts suggest consuming up to twice the standard recommendations. Your protein needs depend on factors like weight, age, body composition goals, physical activity, and overall health.
What is a High-Protein Diet?
A high-protein diet typically recommends consuming more than 20% of your total calories from protein. General guidelines advise getting 10% to 35% of your total calories from protein. Active adults may require 1.2 to 1.7 grams (g) per kilogram (kg) of body weight per day, equating to 82 to 116 grams for a person weighing 150 pounds. A typical starting ratio for a high-protein diet is 30% of calories from protein, 30% from fat, and 40% from carbohydrates.
Benefits of a High-Protein Diet
Weight Loss and Maintenance
Eating a diet filled with plenty of lean protein provides several benefits while trying to lose weight. Some studies have shown that protein-enriched diets can lead to greater weight loss and improvements in biomarkers of metabolic syndrome (MeS) than standard protein diets. Protein's satiety effects are partly due to its effects on several hormones that control hunger and fullness signals in your body. Protein reduced levels of ghrelin, also known as the “hunger” hormone and increased levels of cholecystokinin and glucagon-like peptide-1 (GLP-1), two hormones responsible for digestion and signaling fullness. Increasing your protein intake is a key component of your weight loss journey because it could help:
- Boost feelings of fullness
- Reduce feelings of hunger
- Boost metabolism
- Maintain or increase fat-free muscle mass
Eating a high-protein diet can also help you maintain weight loss and prevent weight regain.
Read also: Muscle-Building Diet
Muscle Mass and Strength
Protein is the building block of your muscles. Eating adequate amounts can help maintain muscle mass and promote muscle growth during strength training. A 2022 review of 74 studies found that the daily protein requirements in grams for increasing lean muscle mass may vary depending on age groups:
- Older than age 65 years: 1.2 to 1.59 g per kilogram of body weight (g/kg/bw)
- Younger than age 65 years: 1.6 g/kg/bw
Keeping protein intake high may also help prevent muscle loss during weight loss.
Bone Health
Many studies indicate that protein, including animal protein, has major benefits for bone health. For instance, a 2022 review in 1,570 participants ages 68 to 75 years found that increased protein intake played a significant role in improving bone density. Research also suggests that protein intake combined with resistance training is important as you age. This could help you maintain bone mass, lowering the risk of osteoporosis and bone fractures.
Reduced Cravings
Increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half. Likewise, a 2014 study in adolescent girls with overweight found that eating a high protein breakfast reduced cravings and late-night snacking. This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction.
Increased Calorie Burn
You burn more calories by eating protein because your body has to work harder to chew and digest the food. This is known as the thermic effect of food. Of all three macronutrients, protein has the highest TEF:
Read also: Risks of 150g Protein Intake
- Protein: 20% to 30%
- Carbs: 5% to 10%
- Fats: 0% to 3%
A 2018 review also found that a high protein intake can boost your basal metabolic rate (BMR), which is the number of calories used to perform basic functions, such as breathing.
Lower Blood Pressure
Some research suggests that a higher protein intake may help lower blood pressure. For instance, a 2023 study found that higher protein intake was associated with lower blood pressure. Similarly, a 2010 review of 40 studies found that increased protein lowered systolic blood pressure by 1.76 mm Hg on average and diastolic blood pressure by 1.15 mm Hg.
Injury Recovery
Protein can help your body repair after it has been injured. According to a 2022 review, protein plays a key role in the growth, renewal, and healing process in your cells, making it the building blocks of your tissues and organs. Protein also plays an important role in exercise recovery. Research suggests that it could help your muscles recover, repair, and regrow, which can contribute to building lean muscle mass.
Prevents Muscle Deterioration
Increasing your protein intake is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia. Aim for at least 1 to 1.2 g/kg/bw per day. Staying physically active is also crucial, and lifting weights or doing some sort of resistance exercise can work wonders.
Risks and Considerations of a High-Protein Diet
Potential Nutrient Deficiencies
A high-protein diet lacks in dietary fiber which can cause constipation and other health concerns.
Read also: Protein Coffee Smoothie Recipe
Kidney Issues
Excess protein is excreted through the kidneys, which may worsen kidney function among people with kidney disease. High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria.
High Saturated Fat Intake
Though most high-protein diets advocate for lean protein choices, others include and even encourage protein sources that are high in saturated fats.
Heart Disease
Some people fear that a high protein diet may increase the risk of heart disease. However, research shows that higher protein diets don’t typically harm heart health. For example, a study that included 12,066 adults found no association between animal or plant protein intake and increased heart disease risk.
Bone Health
Older studies have raised concerns that high protein diets may lead to low bone mineral density. However, more recent studies have shown that higher protein diets may be beneficial for bone health.
Dietary Sources of Protein
Animal Foods
- Chicken
- Fish
- Turkey
- Greek yogurt
- Eggs
- Tuna
- Dairy
- Beef
Plant-Based Foods
- Beans
- Nuts
- Soy products
- Lentils
- Edamame
Considerations for Specific Populations
Pregnancy
During pregnancy, protein needs of women go up. Experts recommend 75 to 100 grams of protein a day for the developing fetal tissue, as well as the enlarging placental,, breasts, and blood supply.
Individuals with Kidney Disease
People with kidney disease should not follow a high-protein diet without first speaking to their doctor. In chronic kidney disease, the kidneys don’t function properly, and a high protein diet can make the kidneys work harder. Dialysis is a type of treatment that helps your kidneys filter and purify blood. If you have chronic kidney disease and are on dialysis, the NKF recommends increasing your protein intake to the recommended daily requirements.
Individuals with a Solitary Kidney
Persons with a congenital or acquired solitary kidney-including those who have had a unilateral nephrectomy resulting from living kidney donation, kidney malignancy such as renal cell carcinoma, or trauma-have decreased renal mass. This may lead to glomerular hypertrophy in the setting of increased intraglomerular pressure and glomerular hyperfiltration. These physiologic adaptations of the solitary kidney may lead to unfavorable clinical and renal outcomes over time. Hence, high-protein diets should be avoided, if possible, and plant-based proteins may be recommended.
Sample Meal Plan
The following three-day meal plan offers a glimpse at what a high-protein diet might look like. You can choose to accompany these meals with water or a glass of wine at dinner.
Day 1
- Breakfast: Greek yogurt with berries and nuts
- Lunch: Grilled chicken salad with mixed greens and vegetables
- Dinner: Salmon with roasted asparagus and quinoa
Day 2
- Breakfast: Scrambled eggs with spinach and whole-grain toast
- Lunch: Turkey and avocado wrap with a side of carrots
- Dinner: Lean beef stir-fry with brown rice and broccoli
Day 3
- Breakfast: Protein smoothie with spinach, banana, and almond milk
- Lunch: Lentil soup with a side salad
- Dinner: Baked tofu with roasted vegetables and couscous