Unlock the Power of the 80 Protein Diet: Shocking Benefits and Hidden Risks Revealed!

Protein is essential for life; it's a building block of every human cell and is involved in the vital biochemical functions of the human body. It's particularly important in growth, development, and tissue repair. Concerns about not getting enough protein arise when you're undereating or taking a weight-loss medication. If you're trying to lose weight, it's essential that you don't skip meals. This article delves into the benefits and risks of a high-protein diet, exploring its role in weight loss, muscle building, and overall health.

Why is Protein Important?

Protein is one of the three macronutrients, along with carbs and fat. It plays a key role in the formation, maintenance, and structure of your organs and tissues. Protein is made up of a chain that contains 20 smaller units called amino acids. Of these, nine are considered essential amino acids. They must be consumed in food because your body can’t make them.

Protein is found in your muscles, bones, skin, hair, and other parts of your body, according to the Harvard T.H. Chan School of Public Health. It helps fuel several chemical reactions in your body, including powering the hemoglobin that moves oxygen in your blood.

Protein is essential for life - it's a building block of every human cell and is involved in the vital biochemical functions of the human body. It's particularly important in growth, development, and tissue repair. So, consuming enough protein is required to stave off malnutrition; it may also be important to preserve muscle mass and strength as we age.

Key Roles of Protein:

Muscle, bone, and skin repair and maintenance
Antibody and enzyme production
Molecule transportation and storage
Hormone regulation

How Much Protein Should You Eat?

The Recommended Dietary Allowance (RDA) sets the daily minimum amount that you should eat of a food group to meet your body’s nutritional needs. The RDA for protein is 0.8 grams of protein per kilogram (g/kg) of body weight - roughly 0.36 grams of protein per pound of body weight. “The benchmark is around 60 grams per day, which is not a whole lot, but it’s been proven over and over again to be sufficient for the vast majority of people,” says Dr.

The commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. For a 140-pound person, that comes to 51 grams of protein each day.

The ideal amount of protein you should consume each day is a bit uncertain. A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight. (You can convert your body weight from pounds to kilograms by dividing by 2.2; so, 140 pounds is 64 kg; multiplying this by 0.8 equals 51). But some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations.

It’s only the minimum amount of protein required to prevent nutrient deficiencies and muscle loss in most healthy individuals. Research suggests that eating more protein than the RDA may promote weight loss and overall health.

Here's a general guideline:

Average sedentary adult: 0.8 grams per kilogram of body weight.
People who exercise regularly: 1.1-1.5 grams per kilogram.
People who regularly lift weights or are training for a running or cycling event: 1.2-1.7 grams per kilogram.
Females ages 65 years and older: require 1.3 g/kg/bw (0.6 g/lbs/bw) of protein to help prevent age-related muscle loss.

A dietitian can help with this calculation and develop a personalized plan. If you are overweight, your weight should be adjusted before calculating your protein needs to avoid overestimating.

Protein's Effects on Weight Loss

Increasing your protein intake may help promote weight loss in many different ways.

Appetite and Fullness: Protein increases the production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. A 2020 review also found that protein reduces levels of ghrelin, known as the “hunger hormone.” These effects of a high protein intake could lead to a natural reduction in food intake.
Metabolic Rate: A 2018 review found that higher protein intake may boost your basal (BMR) and resting (RMM) metabolic rates. This can help you burn more calories for several hours after eating, as well as during your sleep. Protein may also increase how much energy your body uses to absorb, metabolize, and store food. This is called the thermic effect of food (TEF). The TEF for protein is 20-30%, meaning that 20-30% of the calories found in protein are used simply to digest it. Meanwhile, the TEF for carbs and fat is 5-10% and 0-3%, respectively.
Body Composition: Protein’s ability to suppress appetite, promote fullness, and increase your metabolism can help you lose weight. A 2020 review found that increasing protein intake promotes weight and fat loss while retaining muscle mass. The authors also note that high protein intake has long-term weight loss benefits and could help prevent weight regain. Typically, when you reduce your calorie intake, your metabolism slows down. This is partly due to muscle loss. However, a higher protein intake can help protect against muscle loss and keep your metabolic rate up.

Studies on Protein Intake and Weight Loss:

A 2017 study found that participants who ate a high protein diet of 1.34 g/kg/bw (0.6 g/lbs/bw) for more than 75% of the 6-month duration experienced significantly more weight loss than the group who followed the RDA requirements.
A 2016 review found that eating up to 2 g/kg/bw (0.9 g/lbs/bw) may help promote strength and prevent muscle degeneration.
A 2015 review found that eating up to 1.6 g/kg/bw (0.7 g/lbs/bw) per day can help promote weight loss, reduce body fat, and maintain muscle mass.

Consuming protein beyond 2 g/kg/bw (0.9 g/lbs/bw) may not provide additional benefits. A 2013 study found that participants who consumed 1.6 g/kg/bw (0.7 g/lbs/bw) lost slightly more fat and had similar gains in muscle compared to the group that consumed 2.4 g/kg/bw (1.1 g/lbs/bw).

Other Beneficial Effects of Protein

In addition to its effects on weight management, protein may also help:

increase muscle mass
reduce muscle loss during aging
reduce bone loss
improve wound healing

What is a High-Protein Diet?

Consuming any amount over that recommendation would be considered a high-protein diet, Leah Silberman, R.D., a registered dietitian at Medical Offices of Manhattan, says.

With the nutrients load of health benefits, there seems to be a good reason for society’s collective obsession with protein. It's vital to muscle building. It's great for individuals striving to lose weight, as eating a diet with above FDA-recommended protein intake has been seen to increase loss of fat mass and decrease loss of muscle mass. Its even been associated with a reduction of various aging measurements.

Defining "High Protein":

Defining what’s considered “high protein” is tricky, Kris Sollid, R.D., senior director of nutrition communications at IFIC, says.

Read also: Muscle-Building Diet

“For example, some protein recommendations are based on the percentage of calories in a diet that comes from protein,” he says. “Other protein recommendations are based on body weight.”

Here’s what a high-protein diet can look like:

High Protein Based on Body Weight

One high-protein rule for the average person is 1.2 grams or more of protein per kilogram of body weight, Sollid says. If you do intense workouts and weight training, you could up your protein to 1.75 grams. If you opt for 1.75 grams of protein per kilogram of body weight a day, that would equal:

About 125 grams per day for a 154-pound person
About 160 grams per day for a 200-pound person

High Protein Based on Percent of Calories

Protein intake can vary depending on your caloric needs, which are influenced by your age, size, fitness level, and other factors, Sollid says. Another way to increase protein is to make protein-rich foods a significant portion of your daily calories. For instance, Sollid says high protein could be defined as more than 22 percent of your total daily calories. Here are some examples:

About 80 grams of protein per day for a 1,500-calorie diet
Around 110 grams of protein per day for a 2,000-calorie diet
Around 140 grams of protein per day for a 2,500-calorie diet
Around 135 grams of protein per day for a 3,000-calorie diet

Sample High Protein Meal Plan

Here’s a sample menu that provides about 100 g of protein per day. You can adjust the portions to meet your needs.

Monday

Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter, and 1 pear.
Lunch: Fresh avocado and cottage cheese salad and an orange.
Dinner: 6 ounces (oz) (170 g) steak, sweet potato and grilled zucchini.

Tuesday

Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk, and strawberries.
Lunch: 4 oz (114 g) canned salmon, mixed greens, olive oil and vinegar, and an apple.
Dinner: 4 oz (114 g) grilled chicken with quinoa and Brussels sprouts.

Wednesday

Breakfast: Oatmeal and 1 cup plain Greek yogurt with 1/4 cup chopped pecans.
Lunch: 4 oz (114 g) chicken mixed with 1 avocado, red bell pepper, and peach.
Dinner: Turkey pumpkin chili and brown rice.

Thursday

Breakfast: Omelet made with 3 eggs, 1 oz cheese, chili peppers, black olives and salsa, and an orange.
Lunch: Leftover turkey pumpkin chili and brown rice.
Dinner: 4 oz (114 g) halibut, lentils, and broccoli.

Friday

Breakfast: 1 cup cottage cheese with 1/4 cup chopped walnuts, diced apples, and cinnamon.
Lunch: 4 oz (114 g) canned salmon mixed with healthy mayo on sprouted grain bread, and carrot sticks.
Dinner: Chicken meatballs with marinara sauce, spaghetti squash, and raspberries.

Saturday

Breakfast: Frittata made with 3 eggs, 1 oz cheese, and 1/2 cup diced potatoes.
Lunch: Leftover chicken meatballs with marinara sauce and spaghetti squash with an apple.
Dinner: Fajitas with 3 oz (85 g) shrimp, grilled onions, bell peppers, guacamole, and 1/2 cup black beans on a corn tortilla.

Sunday

Breakfast: Protein pumpkin pancakes topped with 1/4 cup chopped pecans.
Lunch: 1 cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.
Dinner: 6 oz (170 g) grilled salmon, with potatoes and sautéed spinach.

Some high protein snacks can also help you boost your protein intake and promote weight loss.

What are the Risks of Eating a High Protein Diet?

As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones. It's hard to provide a specific answer since so much is still uncertain and the experts themselves don't agree.

While you can eat too much of anything, Sollid says most healthy people don’t need to worry about consuming too much protein. But if you have health problems, like kidney disease, you need to monitor your protein intake. There’s no official “threshold for too much protein,” since individual tolerances vary, Silberman says. However, she adds that exceeding 2 grams of protein per kilogram of body weight may not offer any extra benefits.

High protein diets are generally safe and healthy for most people. For example, a 2019 review found that contrary to popular belief, high protein intake above the RDA doesn’t cause kidney problems in people with normal kidney function. That said, you may need to eat a low protein diet to preserve kidney function if you’ve received a diagnosis of moderate to advanced kidney disease. A 2022 review also found that nondairy animal protein, total meat and meat products, and processed meat were linked with a higher risk of kidney stones. However, dairy protein was associated with a lower risk of kidney stones.

Potential Downsides:

Nutrient Imbalance: Focusing too much on protein could mean you’re neglecting other important nutrients, like fiber.
Kidney Strain: Excessive protein intake long term can strain your kidneys, especially if you’re at risk for kidney problems.
Dehydration: "It can lead to an increased risk of dehydration, as the body requires more water to metabolize and eliminate the byproducts of protein breakdown.”

Specific Health Risks Associated with High Protein Intake:

Disorders of bone and calcium homeostasis: Diet which is high in protein generates a large amount of acid in body fluids. The kidneys respond to this dietary acid challenge with net acid excretion, and, concurrently, the skeleton supplies buffer by active resorption of bone resulting in excessive calcium loss. Moreover, acid loading directly inhibits renal calcium reabsorption leading to hypercalciuria in combination with the exorbitant bone loss.
Disorders of renal function: Low fluid intake and excessive intake of protein are important risk factors for kidney stones. Protein ingestion increases renal acid excretion, and acid loads, in turn, may be buffered in part by bone, which releases calcium to be excreted by the kidney. This protein-induced hypercalciuria could lead to the formation of calcium kidney stones. Furthermore, animal protein is also the major dietary source of purines, the precursors of uric acid. Excessive intake of animal protein is therefore associated with hyperuricosuria, a condition present in some uric acid stone formers.
Increased cancer risk: Up to 80% of breast, bowel, and prostate cancers are attributed to dietary practices, and international comparisons show positive associations with high meat diet. The association, however, seems to have been more consistently found for red meat or processed meat and colorectal cancer. Possible mechanisms include the formation of heterocyclic amines in meat when it is cooked.
Disorders of liver function
Precipitated progression of coronary artery disease

What to Eat in a High-Protein Diet

It’s important to consider a wide range of protein sources. This may include animal and plant-based foods, including:

soy
eggs
dairy
meat
fish
poultry
beans
legumes
grains
nuts

Lean meat and poultry, fish, eggs, and dairy products are good animal sources. Beans, nuts, seeds, and soy products offer plant-based protein. Working more of these foods into your meals and snacks will help you increase your protein intake. Just be sure to check nutritional labels, Sollid suggests. For instance, soy milk often contains more protein than other plant-based dairy products, and Greek yogurt and Icelandic skyr contain more protein than regular yogurt.

Tips to Add More Protein to Your Diet

Before we dive into simple ways to boost your protein intake, It’s worth noting that you should consult your doctor or dietitian if you have health concerns that might require a lower protein intake (i.e. chronic kidney disease), says Wells Sutton. In general, before changing your dietary patterns, you should always consult with your primary care physician or dietitian for guidance.

Start your day with protein: It will be remarkably harder to hit your protein goals if you do not consume any until lunch or later. Try adding high-protein Greek yogurt or a serving of nuts to your breakfast or as a mid-morning snack, Wells Sutton suggests. “Because protein leads to increased satiety, this can also help curb snacking and cravings later in the day,” she says.
Broaden your protein horizons: “Even if you aren’t looking to consume more protein, think about diversifying your protein choices to include more beans, chickpeas, lentils, peas, seafood, and soy foods,” Sollid says.
Choose carbohydrate foods that also have extra protein: “This is especially important for vegetarians or vegans, who will have a more limited list of protein foods accessible,” says Wells Sutton. “For example, choosing quinoa or lentils instead of rice-or doing a mix of beans and rice. Even small changes can add up over time.”
Befriend high-quality protein powders: You should prioritize whole foods, says Wells Sutton, but do not be afraid to add in a high-quality protein powder to your routine. “For individuals who are trying to build muscle, it can be very hard to eat enough protein. In such cases, a protein powder can help make the difference between muscle gain and plate,” she says. Either add protein powder to a nutrient-dense smoothie with fruits and veggies or try making a protein coffee. For the latter, Wells Sutton suggests making coffee with a cup of skim or soy milk, and then adding a half scoop of protein powder of your choice. “Between the milk and the protein powder, this adds up to 15-20 grams of protein, and it tastes delicious,” she says.

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