A high protein diet has been long associated with various health advantages; yet, there has always been ambiguity surrounding the ideal quantity of protein and its viable link to healthy eating patterns.

Experts have varied opinions on the question of whether high protein intake is appropriate for everyone, given the largely individualistic nature of nutrition. Over the past few years, an increasing body of research on the topic has provided a much clearer picture of the link between high protein intake and healthier eating habits.

Protein intake: how much is beneficial?

A typical healthy adult requires about 0.8 grams of protein per kilogram of body weight every day. However, individual protein necessities largely depend on one’s age, gender, weight, and physical activity level.

For example, athletes who stress their muscles daily may demand much more protein than an average sedentary person – approximately 1.2-1.7 g/kg/day. As protein intake progresses beyond this level, there is little to no evidence suggesting any additional advantage regarding muscle mass. In fact, higher protein intakes may backfire, resulting in extreme overeating and ultimate weight gain.

The link between protein intake and healthy eating patterns

A high protein diet can promote better satiety and hence, reduce overall calorie intake, preventing weight gain or aiding weight loss.

A 2017 study published in the journal Nutrients found that diets rich in protein typically encourage the intake of necessary micronutrients such as vitamins and minerals.

The study’s authors suggest that a higher protein intake appears to spur a higher intake of fruits, vegetables, lean meats, and whole grains, while also reducing the ingestion of refined sugars, saturated fats, and processed foods with negligible nutrient value.

A similar study published in the journal Appetite in 2016 found that high protein diets had a positive impact on participants’ overall dietary quality, promoting healthier eating habits.

The study showed protein intake led to a reduction in the consumption of sugary foods and clarified its vital role in the consumption of fruits and vegetables.

High Protein Foods to consider for this diet

When it comes to protein foods, a wide variety of options are available that can be included in any diet.

The most conventional protein sources include dairy products, eggs, fish, poultry, red meat, and plant-based proteins such as legumes, nuts, and seeds. Other excellent sources of protein are quinoa, tofu, oats, and Greek yogurt. A protein intake should always be diversified to provide several healthy meal choices and prevent monotony, which can cause dietary fatigue.

Low-Carbohydrate, high-protein diets

Typically, high protein diets, when paired with lower carbohydrate ingestion, can contribute to improved overall health outcomes.

A low-carbohydrate, high protein diet can help regulate blood sugar levels while also reducing appetite and hunger cravings. A study found that a low-carbohydrate, high protein diet was more effective in aiding weight loss and boosting overall healthy eating patterns, as compared to low-fat diets.

What is the optimal protein ratio for healthy meals?

Current research suggests that some benefits to health are associated with higher protein intake.

For best results, aim to consume protein for every meal during the day, with a target of approximately 25-35% of your overall daily calorie intake should come from protein sources. For individuals who follow a plant-based diet, this ratio can be reached by incorporating foods such as legumes, tofu, quinoa, and seeds into their meals. In general, the optimal protein intake should be adjusted to each individual’s needs and goals.

The Bottom Line

Overall, the link between high protein intake and healthier eating habits is quite clear. A diet rich in protein can be an effective way to promote weight loss as well as provide several health benefits.

Remember to include a range of protein sources in your diet, as well as eating a diversity of healthful foods such as fruits, vegetables, whole grains, and healthy fats for optimal health. Before making any significant change to your diet, it is always important to consult with a healthcare professional.