Your Ultimate High-Protein Diet Guide


What is a high-protein diet? A high-protein diet includes 0.6 to 1g of protein for every pound of body weight every day. Being on a high-protein diet requires you to gain protein from animal-derived protein-rich foods like eggs, fish, meat, and whey protein. Plant-based protein-rich food sources are also included. These are legumes, tofu, beans, and vegan protein powders.


Apart from a high protein intake, this type of diet also includes consuming 1 to 2 servings of protein per meal, consuming less carbohydrate-rich foods, and taking high-quality protein powders to increase your protein intake.

How Much Protein Should There Be on a High-Protein Diet?

Recommendations for the amount of protein vary. However, it is given that a high-protein diet usually includes 0.6 pounds of protein for every pound of body weight every day. Some experts recommend a higher intake of protein that often either meets or goes beyond 1g per pound of body weight per day. The British Nutrition Foundation requires the Reference Nutrient Intake (RNI) of protein to be 0.75 g of protein per kilogram of body weight daily for healthy adults.

Why Is Protein Essential to the Body?

Every single cell in your body has protein. You can find it in your muscles, skin, hair, bones, and tissues. It also plays several essential roles. It functions as a major building block of the body that contributes to the growth and repair of the muscles, tissues, bones, and hair, cartilage, and skin. Protein also helps in the creation of hormones and enzymes. It also carries nutrients and oxygen throughout the body. Moreover, it is responsible for 10 to 15 percent of your dietary energy. Protein is also crucial for the development and growth of the fetus during pregnancy and childhood.


Protein is one of the body’s macronutrients together with fats and carbohydrates. These are three major nutrient groups that the body requires to survive and for it to perform its basic functions. Protein is made up of 20 building blocks known as amino acids. Nine of these are called essential amino acids.

What Are the Benefits of a High-Protein Diet?

Protein is an essential building block found in a healthy diet. This is why having a high-protein healthy diet comes with various health benefits, which are as follows:

Appetite reduction

Protein can make you feel full longer. It also reduces your appetite, which is a major benefit of a high-protein diet. Studies have shown that a high-protein diet increases the levels of three hormones that reduce appetite. It also reduces the levels of ghrelin, the hormone that lets you feel hungry. It is also longer to digest compared to carbohydrates, which adds more to its appetite-reducing impact.

Helps with Weight Loss

A high-protein diet that involves 0.6 grams+ of protein per pound of body weight can be a highly effective weight loss initiative. There are several factors that make protein useful when it comes to weight loss and maintenance. Protein reduces the level of ghrelin which is the hunger hormone. It also has a high thermic effect which means you will be able to burn more calories while consuming your meals. It also helps to reduce body fat and muscle loss. It also makes you feel satiated, which means you will feel full longer and with much fewer food cravings.

Helps You Sleep More

One of the great benefits of a high-protein diet is that it induces and improves the quality of your sleep. This is because of the amino acid known as Tryptophan, which increases the levels of the sleep-regulating hormone called melatonin. According to studies, consuming a serving of protein before bedtime is often linked to a better quality of sleep and less waking up throughout the night. 

Strengthens the Bones of the Body

A high-protein diet can help in bone strengthening and preventing osteoporosis. Remember that your body’s bone structure is made up of 50 percent protein. It helps in promoting calcium absorption and provides essential nutrients that ensure bone health. This is the reason why a high-protein diet is often linked with having greater bone mass and fewer fractures once it is combined with sufficient calcium intake.

Increases Muscle Mass and Strength

One of the main health benefits of a high-protein diet is muscle growth. For people who are trying to lose weight, a high-protein diet can help promote fat loss while reducing muscle loss. When you lose weight, it is more likely that you will lose fat as well as muscle. In case of a calorie deficit, your body will transform muscle mass as well as fat into energy. But by giving your body extra protein, you can be sure that there is enough protein support for your muscle health and the body’s energy requirements.

What Foods Have the Highest Protein Levels?

There are several high-protein foods that a person who would like to lose weight can consume.

Black Beans

These are inexpensive yet a good source of protein. They are easy to prepare and can be prepared in several ways as well. They can be a very versatile ingredient in meal preparations.


A cup of yellow corn has 15.6 g of protein. Corn is also known to contain lots of fiber and minerals, including calcium.


Cauliflower is known for having a lot of protein but with only a few calories. A cup of chopped cauliflower contains 2 g of protein and 27 calories.


Eggs are a great source of protein, healthy fats, and other essential nutrients. Studies have shown that eggs help people to feel more satisfied and prevent them from overeating.


About 100 g of oats can give your body 13 g of protein. It’s also a great source of complex carbohydrates. Raw oats can be easily prepared as oatmeal. It is also easy to flavor oats with other healthy food ingredients like nuts and fruits.


Salmon is known as a fatty fish since it is full of omega-3 fatty acids. It is also a great source of protein, which makes the person feel more satisfied after consuming meals.


Tuna is a great source of protein that is widely available. Tuna also has a low calorie count. It’s lean fish with a minimum amount of fat. You can easily add tuna to salads, snacks, and sandwiches.


A cup of raw broccoli contains 2.6 g of protein. It is also known to contain almost 2.6 g of protein. It also contains several nutrients like folate and potassium. It’s a powerhouse of nutrients with only 31 calories a cup.


Cow’s milk is a superb source of protein for people who don’t have problems drinking milk. One cup of milk serving at 244 g may have 8 g of protein.


Over a quarter of asparagus’ calories are from protein. Moreover, asparagus is rich in many nutrients like B vitamins. It is also low in carbohydrate content.

Animal Protein vs Plant Protein Sources

Animal proteins are called complete proteins. It’s because they contain all the amino acids that a diet must have. Plant sources are most of the time incomplete sources of protein. Both types of protein sources have their pros and cons. However, diets rely more on plant protein sources because they have been linked to reduced risk of heart disease, stroke, and early death.


Preparing for a high-protein diet is not that difficult. You can easily follow a meal plan template online. Make sure that you choose your high-protein food sources carefully. They must not only be a good source of protein. They also have to be according to your personal taste and preference.

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