Embrace the fad going around and learn more about the benefits of eating a high-protein diet and how it can improve your life. The benefits of eating protein are numerous, however, most people are unsure of how much protein they need as well as what protein does for their body each day (hint: it's not just growing muscles!). So, learn the basics about why you want more protein in your diet and the best ways to get it.
There are plenty of diet fads in the world right now, but one that has stood the test of time and is backed by science is the high-protein diet.
Other main components of food - like fats and carbs - have questionable reputations. But, almost all medical professionals and dieticians agree that protein is key to a healthy diet.
Even though most of us eat enough protein to prevent a major deficiency, there's almost always room to include more of this macronutrient in our meals. Learn how much protein you need at a minimum to reap the benefits below.
Below I'll discuss some of the biggest benefits of increasing your protein intake, and also give you some classic Fit As A Mama Bear tips on how much protein to eat and the ideal snacks to include in your diet.
What Is A High Protein Diet?
Generally, a high-protein diet is when more than 20% of your daily calories come from protein. This can look different for different people, but usually, they're higher in saturated fats and lower in carbohydrates.
For women, I tend to classify a high-protein diet as anyone eating above 120 grams of protein per day.
Some examples of foods included in high-protein diets are:
- Chicken
- Lean beef
- Pork
- Fish (commonly tuna or salmon)
- Eggs
- Legumes
- Egg whites
- Dairy
These foods are also foods high in collagen which can help improve joints, hair, skin, nails, and your immune system.
10 Benefits of a High-Protein Diet
There are plenty of studies that back up why high-protein diets are beneficial (like this study on the metabolic advantages of higher-protein diets). As a Certified Nutrition Coach, I've done all the research so you don't have to.
Here are 10 benefits that you can potentially enjoy when you eat more high-protein foods:
1. Leaves you feeling fuller for longer
There are three macronutrients in our food: protein, carbohydrates, and fat. These nutrients all have a different impact on our bodies.
The good news for you is that out of all of these, protein is said to fill you up the most! That means you can eat less protein than carbs or fatty foods, and feel much fuller.
This is the base of my meal plans for moms: high protein but either a low-carb type of plan or one that uses carb-cycling so that you can enjoy a few more treats.
One reason for this is that protein reduces the amount of the hunger hormone (ghrelin) in your body, which makes you feel full. Replace some carbs or fats with high-protein foods, and watch how your calorie intake reduces day by day.
2. Increases muscle mass
You've probably heard that proteins are the building blocks of your muscles.
So, if you eat more protein, it equates to an increase in muscle mass - as long as you accompany it with strength training!
Anyone who's physically active, lifts weights, runs, or goes to the gym needs to make sure they're getting enough protein to feed their muscles. Learn how to increase your protein intake.
Eating a lot of protein while trying to lose weight will also prevent muscle loss. Instead, you'll only be losing body fat. You'll look fabulous in no time!
3. Boosts your metabolism
When you eat food, you kickstart your metabolism and it speeds up for a little while. That's because your body needs to digest the food and provide you with energy. This process is called the thermic effect of food (TEF).
But, not all foods cause the same reaction. Protein's TEF is more than double that of fats (35% compared to 15%). That means a protein-rich diet will not only boost your metabolism but also increase your calorie-burning abilities.
Learn how to increase your metabolism with exercise too.
How many more calories? Well, studies have found that when you're on a high-protein diet, you stand to burn about 80 to 100 more calories each day - one study even found that 260 more calories were burned in their high-protein diet eating group!
4. Can aid in weight loss
I've mentioned that a high-protein diet can boost your metabolism and keep you feeling full. It should then come as no surprise that this way of eating can also help with weight loss!
While we're not all as lucky, many people report losing the pounds almost instantly when they change to a higher protein diet.
But most of us know that losing weight is just half the battle - you also want to keep the weight off (learn more about these weight loss hacks for moms as well as the crucial pillars of weight loss).
I've got good news: a high-protein diet can help you maintain your weight loss! Even a modest increase in your protein intake can help maintain a healthy weight.
More good news is that protein tends to score lower on the glycemic index. This means that your blood sugar levels won't spike when you eat high-protein foods, and you require less insulin to maintain your blood sugar level.
When your body releases a lot of insulin after eating simple carbs and fats, you risk gaining weight and increasing your body fat.
By mixing in more protein and reducing carbs, you minimize this risk and maximize your weight loss potential.
5. Controls cholesterol levels
You know that cholesterol is bad - everyone is saying it. And you may even know that cholesterol is fatty and can clog your arteries.
But, did you know there are two kinds of cholesterol?
- Low-density lipoprotein (LDL): This is considered the "bad" cholesterol.
- High-density lipoprotein (HDL): "Good" cholesterol.
You want to aim to keep LDL levels as low as possible.
Luckily that's one of the benefits of a high protein diet! It can raise your HDL levels and drop the amount of LDL in your body.
This is because when your diet is rich in protein, you're less likely to snack on fatty or sugary foods.
6. Aids in recovery
Whether you strained a muscle during your gym session, or your body is stiff after your latest yoga class - protein is here to help.
Protein can help your body repair itself after strenuous exercise or an injury.
So, after you've gone to your doctor and have started to rest your injury, make sure to stock up on some high-protein snacks to speed up your recovery (and keep you feeling your best while resting).
7. Great for your bone health
There's a myth that's been going around for as long as I can remember that animal protein is bad for your bones.
This old wives' tale suggests that protein increases the acidity of your body, causing your bones to leach calcium and become brittle.
It may sound like a good enough reason to believe protein is bad, but long-term studies into the effect of protein on bones have found that all protein (including animal protein) improves your bone health.
People who maintain a high protein intake have been shown to have a reduced risk of developing osteoporosis and stress fractures.
Women take note! Your risk of osteoporosis increases after menopause, so combat it by staying active and increasing your daily protein intake.
8. Reduce cravings
I've mentioned how a high-protein diet can keep you feeling fuller for longer, but, let's face it, when you stand in front of the fridge at 11 pm, you're not hungry, you're just craving something (which is where protein fluff comes in FYI).
Hunger is when your body needs nutrients for energy. Cravings develop when your brain is looking for some happiness - and it's almost impossible to say no to your brain.
The best way to control your cravings is to prevent them. You can do this by increasing your protein intake - prevention really is better than cure!
It doesn't take much effort on your part, either. Having a high-protein breakfast can curb your cravings throughout the day - including those late-night trips to the pantry.
You might be wondering "What is the cause of cravings?" Even though it is predominantly your brain looking for a reward, a high-carb diet can result in spikes and drops in your blood sugar levels. This sudden drop in blood sugar can increase your unhealthy cravings that make you want to hike up your sugar intake.
If you're a snacker, keep high-protein snacks like snickerdoodle protein bars on hand that you actually enjoy to help keep your protein intake high and still enjoy what you eat.
It's why I came up with the Strong and Sweet Protein Guide- to help busy moms stay fueled.. and indulged with dessert-like snacks that have 17 grams of protein or more.
Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).
9. Lower blood pressure
I've mentioned blood sugar, but what about blood pressure?
High blood pressure can result in strokes and heart disease, and affect kidney function.
And, rather interestingly, one of the major benefits of high protein diets is that they can lower your blood pressure.
This goes hand-in-hand with lower cholesterol and weight loss, leaving you healthier and happier.
10. Helps you maintain fitness as you age
As you age, you naturally lose muscle mass and your bones become brittle.
As is evident from everything I've said above, protein can reduce the onset of age-related muscle loss and also prevent sarcopenia (a condition in aging individuals that causes bone fractures and frailty).
Along with a higher protein intake, you also need to stay active and do plenty of exercise (and I obviously have the best home workouts for you there).
How Much Protein Should You Eat Daily?
There isn't one single "right" answer for how much protein you need to eat each day. It differs by age, gender, and activity levels.
Here's a breakdown of the general guidelines of how many grams of protein a healthy person should eat per day at a minimum for survival. This does not improve your health or help you THRIVE.
- School-aged kids: 19 - 34g (0.67 - 1.2 oz)
- Teenage boy: 52g (1.83 oz)
- Teenage girl: 46g (1.62 oz)
- Adult man: 56g (1.98 oz)
- Adult woman: 46g (1.62 oz)
- Pregnant or breastfeeding woman: 71g (2.5 oz)
I disagree with the above outline and think it's far too low. I strive to have myself and my clients eating at least 100 grams of protein per day with a goal of 1 gram of protein per pound of body weight.
Shopping List For A High-Protein Diet
Getting more protein into your diet is actually really simple! You just need to change up your shopping list a little bit to include high-protein power snacks and foods. There's no need to drastically change your diet! Check out these food staples for a high protein diet.
Here are some ingredients to buy next time you go to the shop, along with the amount of protein per a 100 gram (3.5 ounces) serving:
- Chicken breast: 31g
- Fresh fish:
- Mackerel: 19g
- Tuna: 23g
- Salmon: 22 - 25g
- Lean beef: 26g
- Eggs: 13g
- Chickpeas: 19g
- Egg whites 10.8g
Not only are these ingredients high in protein, but they also contain other vitamins and minerals to keep you healthy and aid with muscle growth and weight maintenance.
FAQs
Not really no. If you have kidney problems chat to your doctor before starting a high-protein diet because it's hard to break down. Likewise, increasing protein can cause constipation at the start of your diet but this greatly depends on the kind of protein you eat.
The best high-protein diet has mostly lean proteins and still includes some complex carbs (like quinoa, beans, and sweet potato). Focus on whole food sources within your food groups to maximize the health benefits.
Yes! A higher protein intake doesn't mean only eating animal products if you're strategic. There are plenty of plant-based proteins suitable for vegans, including:
Seitan
Tofu and tempeh
Edamame
Lentils
Beans
Nutritional yeast
Hemp seeds
Soy milk
Wild rice
Chia seeds
It can initially. Protein is more challenging to break down than other macronutrients. So, when people are first starting to eat more of it they tend to be a bit gassier. Increase slowly to avoid this.
Wrapping Up
Most high-protein diets hold only benefits for those who try them. Seriously, these protein myths need to die. Plus, it is such an easy diet to try as you're really not making any changes. Adding in is always easier than eliminating.
By simply cutting out some carbs and introducing more protein, you can enjoy amazing health benefits, including weight loss, improved strength, and stronger bones. One way to do this is by using these easy, high-protein food swaps.
Ready to get started? Why not try out some of my recipes to increase your protein intake:
- Gluten-free beef and broccoli crockpot recipe
- Peanut butter baked protein oatmeal
- Pumpkin protein overnight oats
- Slow cooker honey mustard chicken
- Sheet pan steak fajitas
For a comprehensive high-protein diet bundle, make sure to check out the meal templates for busy moms in my shop.
Jhicel
I actually just started upping my protein intake last month. And I can say that I feel fuller for longer and it also helps curb afternoon snack cravings. I feel really good to see my progress.
fitasamamabear
Yes!!! It feels so awesome.
Veronica
I didn't know that upping my protein can boost HDL and lower LDL. Total game-changer for my diet. So thankful for the info!
fitasamamabear
Protein is the best!
Margo
This is my problem; I know I don't eat enough protein, so this article is super helpful. This is going to push me to be more mindful of what I am eating and start cooking more to add in the extra protein I am missing.
fitasamamabear
I love it!!
Rebecca
I suspected that my husband and I were not getting enough protein and this article confirms that suspicion. We don't eat a lot of meat, so getting high amounts of protein is a challenge but I really appreciate your list of high protein vegan foods. You've given plenty of reasons for us to try harder to get more protein in our diet and this article is motivating and super helpful. Thank you!
fitasamamabear
You got this- glad I could help a bit!
Kim
As someone who works out regularly, this is a great resource. I'm always looking for ways to boost my metabolism and build muscle, and these protein tips are perfect. I especially like the idea of a high-protein breakfast to curb cravings throughout the day.