What is a high protein diet?

Generally speaking, a high protein diet is a diet based on increased protein consumption and usually (but not always) coupled with a low-carbohydrate intake. Popularised by the explosion of the Atkins diet and other high profile – high protein diets such as the Paleo diet (or Banting diet), this style of eating is usually marketed as a way of losing weight fairly quickly in a short space of time.The diet premise is based on the theory that less carb intake and more protein (and sometimes fat) intake = less desire for overeating, since the protein is designed to keep you ‘full’ for longer. It’s a diet plan that is favoured by bodybuilders as they aim to build muscle and lose fat.

Which foods are high protein foods?

High protein foods can be found in nuts (peanuts, pumpkin seeds); lean meats, poultry, fish, cheeses (cottage cheese in particular), beans, eggs, yoghaurts and more. Protein is needed to help us build stronger bones, teeth and muscles and it helps our immune system to function correctly. Contrary to popular belief, proteins (and not always carbs) are also considered a high energy source. Foods that are low in protein are proven to give us a short-term energy rush but may not satisfy our actual appetite. Foods high in protein are able to do this effectively, and that is one of the reasons why high protein diet plans have become popular in recent years. About 1 gram of protein per 1kg of body weight is an acceptable average amount of protein per person, per day. For example, if you are a 60kg female, you should consume around 60g of protein per day. The Food Standards Agency in the UK states 55g of protein for men or women per day is acceptable. Everyone seems to have their own point of view and since everyone’s exercise levels vary, it’s hard to give a definitive answer. 1g per 1kg of body weight is a good average.

What about protein supplements?

If you’re trying to boost your protein intake, protein supplements/ powders or protein snacks are readily available these days. The benefits of protein supplements are really down to convenience. It’s easy to throw a protein bar in your bag or whip up a protein shake. According to an article in an Australian journal, the negatives include the fact that they are very expensive, they contain very little natural fibre (they are often also made with colourants, artificial sweeteners and additives) and that they are usually higher in calories than we think they are.

The good, the bad and our take on protein diets

The good: We think that they do assist with curbing the appetite and if coupled with moderate daily exercise, this way of eating is useful in shedding a few unwanted kilos. We’re also happy to report that there are a variety of delicious recipes you can make with protein supplements – from Tiramisu pancakes to pizza and everything in-between. Click HERE for a list of scrummy recipes using whey or protein powders)

The bad: Long term, there’s not a vast amount of research to indicate that a high protein diet consumed over a long period of time is the healthiest diet option available. As long as you include some carbs like fruits, veggies and other sources of fibre, this diet may not stand the test of time without these inclusions (kidney disease, reduced energy levels and even heart disease can play a role). Additionally, supplements can be more expensive than consuming whole foods.

Our verdict: Frankly, more evidence that high protein diets are safe for the long term should be made available before we can conclude yah or nay. But until then, protein is a valuable part of our diet, and whether or not you’re a meat eater, vegetarian or vegan, including protein in your diet every day is essential to good health.Nothing can substitute wholefoods so remember to include these in your diet too if you’re keen to make use of supplements.

What are your views on high protein diets? Do you see them as beneficial or as another food fad that will soon disappear? Would you change the way you cook or prepare restaurant style food to include more protein? Tell us your thoughts in the comments section below.