{"id":17978,"date":"2025-04-14T01:19:31","date_gmt":"2025-04-14T01:19:31","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/17978\/"},"modified":"2025-04-14T01:19:31","modified_gmt":"2025-04-14T01:19:31","slug":"high-protein-diet-guide-what-to-eat-how-much-and-what-to-watch-out-for","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/17978\/","title":{"rendered":"High-protein diet guide: What to eat, how much, and what to watch out for"},"content":{"rendered":"

The high-protein<\/a> diet is currently trending in the wellness world\u2014and not just among bodybuilders, gymcels or anyone chasing gains. The body needs that complex molecule to build strength, sure, but it\u2019s also important to hormone<\/a> function, boosting the immune system, and so much more. It\u2019s no wonder, then, that many are discussing the advantages of adopting a high-protein diet.<\/p>\n

\u201cA high-protein diet may benefit athletes who are looking to build muscle, individuals with type 2 diabetes who need to control their blood sugar<\/a>, and older adults who need help preventing loss of muscle mass,\u201d says Keri Gans<\/a>, MS, RDN, CDN.<\/p>\n

To maintain a healthy and balanced diet, a sedentary adult should aim for one gram of protein for every kilogram they weigh, while an active adult should aim for 1.6 to 2.2 grams of protein per kilogram. (If you\u2019re older than 65 or pregnant, this number changes.) However, Gans notes that no set number of grams qualifies something as a \u201chigh-protein diet.\u201d<\/p>\n

\u201cTypically, it\u2019s a high-protein diet when the amount of protein consumed makes up 30% or more of one\u2019s total daily calories,\u201d she says. \u201cMost \u2018regular\u2019 diets are around 15 to 20% of total calories.\u201d<\/p>\n

That said, there is such a thing as overdoing it: \u201cExcessive intake of protein over time could put strain on the kidneys in those with pre-existing kidney conditions,\u201d Gans advises. \u201cIf you are choosing fattier protein choices high in saturated fat, it may increase your risk of heart disease<\/a>. They may also lead to nutrient imbalances if they replace antioxidant and fiber-rich foods like fruits, vegetables, and whole grains.\u201d<\/p>\n

A nutritionist\u2019s tips for getting more protein<\/strong><\/p>\n

\u201cIt is important to spread out your protein intake throughout the day and not cram it into one meal,\u201d Gans says. Here are some of her favorite ways to meet your protein goals, whatever they are:<\/p>\n