High Protein Diet Plan

The High Protein Diet plan falls under the umbrella of the many low-carb diets. High protein diet plans encourage eating more protein and fewer carbohydrates and fat to boost weight loss, build muscle and improve energy.

Protein is essential for life – it's a building block of every human cell and is involved in the vital functions of the human body. It's particularly important in growth, development, and tissue repair. Along with carbohydrates and fat, protein is one of the three major macronutrients. High protein diets have existed for all of human history, both because of tradition and out of necessity. Some examples of high protein diet plans include the Atkins Diet Plan, South Beach Diet Plan and Mediterranean Diet Plan.

A traditional macronutrient ratio is about 50% carbohydrates, 30% fat and 20% protein, with about 10% of overall calories coming from protein. With a high protein diet plan, the ratio of carbohydrates may drop to 37% or less, and at least 20% of calories come from protein. A difference between a basic high protein diet plan and the ketogenic diet plan is that followers of the keto diet plan get the bulk of their calories from fat.

Staple Foods on a High Protein Diet Plan

What are considered the core foods of a high protein diet plan? Some basic categories include:

• Nuts and seeds
• Vegetables
• Fish such as tuna, mackerel and salmon
• Oils derived from fruits and nuts, such as olive oil or walnut oil
• Fruits
• Meat, especially from grass-fed animals or game animals
• Eggs

Some more specific examples of foods that are OK for the high protein diet include:

• Turkey, quail, goose, chicken, and duck
• Beef, lamb, pork, nitrate-free bacon, elk, bear, deer, moose, and rabbit
• Catfish, tuna, salmon, trout, bass, walleye, mackerel, cod, clams, lobster, crab, mussels, and shrimp
• Nuts and nut butters, including almonds, cashews, hazelnuts, walnuts, and brazil nuts
• Eggs
• Healthy fats from sources such as avocados, olive oil, coconut oil, and butter/ghee from grass-fed cows
• Cauliflower, broccoli, lettuces, carrots, peppers, cucumber, radishes, squashes, olives, and mushrooms
• Apples, peaches, bananas, berries, melons, tomatoes
• Water. People on a high protein diet plan will need to drink more water, as excess protein is processed through the kidneys.

Foods to Avoid on a High Protein Diet Plan

The biggest foods to avoid on a high protein diet plan are heavily processed carbohydrates, especially when they come paired with fats. This means cutting out the white bread, white rice, and foods with lots of sugar or corn syrup. Total carbohydrates are reduced on a high protein diet plan, but not gone entirely. So put down the cake, but whole grain bread and brown rice is OK.

Benefits of the High Protein Diet Plan

The extra protein can make meals more satisfying than on a more traditional weight loss plan. After all, most people would rather eat steak than brussel sprouts or kale. Protein is essential in building and maintaining muscle, so a high protein diet plan gets an extra boost if you exercise regularly. Especially with the recent popularity of high protein diet plans, there's a wide variety of healthful options. The satiety from including protein in your meals and snacks can help you feel full, which helps with portion control.

A high protein diet plan is also less severe than a ketogenic diet plan or paleo diet plan. This means it's easier to follow and stick with. You're not putting your body into a state of ketosis like in a keto diet plan, and whole grain wheat and rice are still on the menu, unlike a paleo diet plan.

Downsides of a High Protein Diet Plan

There is a limit to how much protein a person should eat. As with much in life, there can be too much of a good thing. Eating excessive protein can put someone at a higher risk for kidney stones. Also, a high protein diet plan with lots of red meat and saturated fat can lead to a higher risk of heart disease or colon cancer. A high protein diet plan with lots of plant-based protein may not have the same risk, however.

Take care not to have any nutrient deficiencies. High protein diet plans can sometimes lack enough fiber, which will cause constipation or other health issues. Fiber protects against inflammation and cancer.

People with kidney disease should talk to a doctor before embarking on a high-protein diet because of the extra strain it puts on the kidneys, and the risk of kidney stones. Excess protein is excreted through the kidneys.

Nutrition on a High Protein Diet Plan

A high protein diet plan typically requires eating protein at every meal. This could include lean beef, chicken or pork and lots of vegetables. It could also mean supplementing with protein shakes, especially after a workout.

Followers of a high protein diet plan will also want to avoid overly processed carbohydrates such as white rice, pasta and bread. When possible, opt for carb substitutes such as riced cauliflower, zoodles (zucchini spirals) or something similar.

Got the urge to snack? High protein diet plan followers will grab snacks such as almonds, Greek yogurt, hummus or cheese.

Breakfast is a great time to dive into high-protein foods. Eggs and bacon, or a protein powder shake is a good way to start the day.

Browse Diet Plans

• Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
• Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
• Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
• Paleo Emulates ancient diet with whole foods, free of processed items and grains
• Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
• Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
• Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
• High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
• Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
• Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more