At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
High-protein diets encourage eating more protein and fewer carbohydrates and fat to boost weight loss, improve energy, and enhance athletic performance. Protein is an essential nutrient for health. It is responsible for a number of important functions in the body, including hormones, enzymes, and cell repair and maintenance.
High-protein diets have been around for centuries. People indigenous to the Arctic region—where plant life is scarce—historically subsisted only on marine life and caribou. Maasai warriors in Kenya were traditionally known to survive mostly on animal blood, milk, and meat. And some Native American tribes sustained themselves with mostly buffalo and plants.
During the late-1970s, high-protein diets became popular with the Scarsdale diet, which recommended a diet of 43% protein, 22.5% fat, and 34.5% carbohydrates. Modern diet programs that focus on high protein intake include the Atkins, South Beach, and Dukan diets.
Some research suggests that a diet high in protein can help women who are overweight and obese lose fat while retaining lean muscle mass. Diets that are high in protein help to decrease hunger, increase satiety, boost metabolic rate, and preserve muscle mass. However, when it comes to diets, one size doesn't fit all, and what works for one person may not work for another.
"A high-protein diet often means cutting carbohydrates. A healthier approach is a balanced diet that includes about 50% of calories from carbs, 20% from protein, and 30% from fat."
—Kelly Plowe, MS, RD
In general, a high-protein diet recommends getting more than 20% of your total calories from protein. That typically means eating fewer calories from carbohydrates or fats to keep your calorie total in balance.
There are no foods that are expressly forbidden on a high protein diet, but it is recommended to eat more lean proteins and fewer refined carbohydrates, sugars, and fats.
There is no suggested meal timing for a high-protein diet, although some people on a high-protein plan also practice intermittent fasting, which involves restricting calories to certain days of the week and fasting on others, or going for longer periods of time without eating each day, such as 16 hours a day.
Any healthy diet for weight loss or wellness should include a balance of the three macronutrients (or macros): fat, carbohydrate, and protein. A high-protein diet contains at least 20% of calories from protein. The amount of protein you should eat depends on a few factors including your age, sex, body size, and activity level.
Why Protein Intake Can Be Different for EveryoneGeneral guidelines advise getting between 10–35% of your total calories from protein. Active adults may require 1.2–1.7 grams (g) per kilogram (kg) of body weight per day. This equates to 82–116 grams for a person weighing 150 pounds. The official recommended daily allowance (RDA) for healthy adults is a minimum of 0.8 g/kg/day, which equates to 54 grams of protein for a person who weighs 150 pounds.
If you use a calorie tracking app or website to count calories, it's easy to check your daily protein intake. Many people on a high-protein diet use apps to track their macronutrient intake to ensure they are getting the right ratios of protein to carbohydrate and fat.
A typical starting ratio for a high-protein diet is 30% of calories from protein, 30% of calories from fat, and 40% of calories from carbohydrates. But a starting ratio is just that—a starting point. Many proponents of high-protein diets find they do better with a little more or a little less of a macronutrient, which means you can adjust your macros as needed while maintaining a high-protein approach.
What to EatLean proteins, such as lean meat, seafood, beans, soy, low-fat dairy, eggs, nuts, and seeds
Low glycemic fruits, such as blueberries, strawberries, and raspberries
Vegetables, including leafy greens, peppers, mushrooms, and cruciferous vegetables
Whole grains
Refined carbohydrates, such as bread, pasta, and white rice
Saturated fats and fried foods
Added sugar, including candy and sweetened condiments
Following a high-protein diet typically requires:
High-protein diets emphasize lean protein, nutrient-packed vegetables and berries, and whole grains. The following shopping list provides suggestions for getting started with a high-protein lifestyle. Note that this is not a definitive shopping list, and you may find other foods that work better for you. If you plan to buy in bulk, fill your cart with a variety of fresh and frozen meats, seafood, and even berries to stock your fridge and freezer.
Each meal on a high-protein diet features a serving of protein accompanied by plenty of vegetables and smaller servings of certain fruits and whole grains. You can also snack on protein in between meals to curb hunger. Nuts or low-fat string cheese are great options.
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. Keep in mind that if you decide to follow this diet, there may be other meals that are more appropriate to suit your tastes and preferences.
Day 1
Day 2
Day 3
More satisfying than other weight-loss plans
Helps build and maintain muscle
Wide variety of healthy food options
Potential for nutrient deficiencies
Processed foods sometimes encouraged
Associated with some health risks
Like most weight-loss plans, a high-protein diet has its share of benefits and drawbacks. Review the pros and cons associated with a high-protein diet to determine whether it's the right diet plan for you.
While high-protein diets may have many benefits, there are some potential negatives. While this eating approach may be an effective strategy for losing weight, important food groups such as fruits and grains are often cut out, which does not provide a well-rounded diet.
The Basics of a Healthy, Balanced DietMany experts recommend following a reduced-calorie, high-protein diet for weight loss. A diet focused on lean protein, vegetables, fruits, and whole grains is considered a healthy way to lose weight.
The U.S. Department of Agriculture (USDA) dietary guidelines provide recommendations for a healthy, balanced diet. The 2020–2025 USDA Dietary Guidelines for Americans recommended percentage breakdown of macronutrients is as follows:
For healthy adults, the recommended dietary allowance for protein (RDA) is 0.8 grams per kilogram of body weight per day, which means you should eat slightly less than 1 gram of protein for every kilogram of body weight every day at a minimum. For example, if you weigh 150 pounds (68 kilograms), you should eat at least 54 grams of protein each day.
A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines. To lose weight, the USDA recommends a reduction of 500 calories per day. On a 2,000 calorie diet, that equates to roughly 1,500 calories per day, but this number varies based on age, sex, weight, and activity level. Use this calculator to determine the right number of calories for you.
There are a few different varieties of high-protein diets including the Atkins Diet, Dukan Diet, and Whole30. Here's how they compare:
If you exercise for weight loss, you may want to consume more protein. A position statement developed by the Academy of Nutrition and Dietetics (AND), the Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) recommends that exercisers should consume between 1.2 grams and 1.7 grams of protein per kilogram of body weight per day.
How Much Protein Do You Really Need for Exercise?Eating a diet that includes plenty of lean protein provides several benefits, especially when you're trying to lose weight. High-protein diets help build and preserve muscle mass, boost your metabolism, and increase satiety.
You also burn a few extra calories when you eat protein because your body has to work harder to chew and digest the food. This is known as the thermic effect of food. Keep in mind, however, that the number of extra calories burned is small so you shouldn't create an entire weight loss program based solely on this benefit.
Some high-protein diets severely restrict carbohydrates and can result in nutritional deficiencies and a lack of fiber, which can lead to constipation and other health concerns. In addition, a high-protein diet can cause bad breath.
People with diabetes may find a high-protein diet can raise their blood sugar levels. In addition, people with diabetes who use insulin may have difficulty managing blood glucose as protein causes delayed blood sugar spikes.
Excess protein is excreted through the kidneys, which may worsen kidney function among people with kidney disease. In addition, protein metabolism results in nitrogen (ammonia) production. Nitrogen must be excreted via the urine. As a result, people on high protein diets are at increased risk of dehydration and need to drink more water.
Though most high-protein diets advocate for lean protein choices, others include and even encourage protein sources that are high in saturated fats. A diet high in saturated fats can increase your risk of heart disease, and studies have noted an association between processed meat intake and cancer.
The best diet for you is a diet that offers you the nutrients and fuel your body needs while also being a plan you can stick to. For some, this is a high-protein weight loss plan. If eating more protein helps you to eat less all day and build a stronger, more active body, then it may be a good program for you.
Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.