For athletes, needs may be even higher 2 , 3. Additionally, pregnant and breastfeeding people, older adults , and those with certain medical conditions have higher protein needs than the general population 5 , 6 , 7. For example, the protein RDA for pregnant people is 0.

However, research shows that daily protein requirements during pregnancy are much higher than this, at around 0.

Your protein needs depend on many factors, including your activity level, age, and health status. Experts agree that the current protein RDA is likely too low for most active people. High protein diets have been associated with a number of health benefits.

For example, higher protein diets increase feelings of fullness, reduce hunger, and boost resting energy expenditure, all of which may encourage weight loss. Studies show that high protein diets promote weight loss and improve body composition in many populations 6 , 7.

One high quality study had 54 women with overweight or obesity exercise and consume either a high protein diet or a low calorie, high carb diet for 14 weeks 8. The women who followed the higher protein diet lost significantly more weight and body fat than the women following the low calorie, high carb diet 8.

High protein diets can also help improve body composition by increasing muscle mass. Studies have demonstrated this in different populations, including trained athletes and older adults 9 , 10 , In addition to improving body composition and possibly enhancing fat loss, high protein diets may increase blood sugar control, reduce blood fat levels, and increase bone density in older adults 12 , 13 , 14 , Research has found high protein diets may provide health benefits, including fat loss and improved body composition.

There have been some concerns over the safety of high protein diets, including their effects on kidney, heart, and bone health. In fact, one study looked at protein intake and kidney function in 48 trained men and women Consuming a diet containing 1.

It did not change any blood parameters, including kidney function markers like glomerular filtration rate GFR , blood urea nitrogen BUN , and creatinine Though high protein diets may be safe for people with normal kidney function, people with decreased kidney function should avoid them.

High dietary protein may accelerate the decline of kidney function in this population The kidneys filter and remove waste products of protein metabolism from the body.

In those with decreased kidney function, a high protein diet may lead to kidney damage and the accumulation of toxic substances. Research has shown that people with kidney disease benefit from protein-restricted diets, as they slow the rate at which kidney function declines Some people fear that a high protein diet may increase the risk of heart disease.

For example, a study that included 12, adults found no association between animal or plant protein intake and increased heart disease risk Another study in 38 adults with excess weight found that a high protein diet did not harm heart health or blood vessel function after a month intervention, compared with a moderate protein diet Some research also suggests that higher protein diets may help reduce blood pressure levels, decrease belly fat, and increase HDL good cholesterol, which may help reduce the risk of heart disease 23 , 24 , Additionally, a review found no association between higher total protein intake and the risk of death from heart disease However, the study found that higher plant protein intake may have a protective effect against death from heart disease, while higher animal protein intake may be associated with an increased risk Researchers have also argued that excessive protein intake may accelerate atherosclerosis , or plaque buildup in the arteries Scientists need to conduct more well-designed studies to investigate the effects of different dietary protein sources and macronutrient ratios on heart health 28 , Studies have shown that total protein intake is not significantly linked to the risk of breast, esophageal, colorectal, ovarian, or prostate cancer 30 , 31 , 32 , 33 , A review found no association between higher total protein intake and risk of death from cancer In fact, a study found that a higher protein intake was associated with better survival rates in women with breast cancer However, research shows that specific sources of protein may increase cancer risk.

For example, processed meat products are associated with an increased risk of colorectal, breast, and gastric cancer 36 , 37 , 38 , Athletes and exercisers have utilised high-protein diets for centuries. The objective of this review is to examine the evidence for the efficacy and potential dangers of high-protein diets.

One important factor to consider is the definition of a 'high-protein diet'. There are several ways to consider protein content of a diet.

Many athletes consume very high amounts of protein. During the s, bodybuilding competitions popularized the consumption of high protein diets, and by the s, a slew of modern diet programs focussing on protein intake became mainstream, including the Scarsdale , Atkins , South Beach and Dukan diets.

The recommended daily protein intake for the average person is 0. Be mindful, not all protein sources are equal. As mentioned, an individual might turn to a high protein diet as a method for weight management by curbing hunger, as well as for its muscle building effects.

Many studies have scientifically backed these findings, among other benefits, such as:. An overview on various literature by the American Journal of Clinical Nutrition , exploring several meta-analysts of short term, controlled feeding studies, highlights an increase in weight loss, fat mass loss, and a drop in waist circumference for participants.

Alongside this, the findings showed a preservation of lean mass with higher protein diets. A high protein diet may be beneficial to individuals with type 2 diabetes, given its ability to reduce the presence of triglycerides a fat lipid found in your blood compared to a low protein diet, thereby possibly reducing the risk of cardiovascular diseases.

This is due to the body's requirement of protein nutrition as an aid to the wound healing process, which increases the need of calories and proteins at the injured area.

While high protein diets are relatively safe for healthy individuals without health implications, it's important to note this diet is not suitable for everyone. What's more, some protein choices are more helpful to the body, given many protein-rich foods from animals can contain unfavorable levels of saturated fats and cholesterol.

Consuming too much protein can also be taxing for the kidneys, and so this pattern of eating has negative characteristics for anyone with a hiked cholesterol count or renal dysfunction. To counterbalance this characteristic, an increase in water intake is required to avoid the risk of dehydration.

As with most diets, there are risk factors and negative side effects to consider before making a drastic change. Additionally, you should speak to a health care professional if you have any hesitations or underlying health issues that a high protein diet may impact.

In turn, this can lead to gastrointestinal issues including constipation. Dietary fiber, found in carbohydrate-loaded foods including fruit, vegetables and grains, passes in transit without much of it being absorbed, and therefore adds "bulk" to your stools.

Similarly, a diet high in protein might lack nutritionally-dense foods. In some extreme cases, the body can become flooded with additional protein that is not utilized, in turn causing a metabolic strain on the bones, kidneys, and liver.

Therefore, such a diet may unintentionally reduce the intake of foods containing certain key nutrients, resulting in deprivation of essential vitamins and nutrients.

While it's widely understood that red meat is a contributing factor in heart disease, it's relatively unknown that Trimethylamine N-oxide TMAO , a dietary byproduct from the bacteria in the gut during digestion, may also be a factor. This is due to the increase in cholesterol deposits in the artery wall and how the chemical might activate platelets, in some cases increasing the chances of a heart attack or stroke.

However, not all protein has the same effect on your body. Research spanning 32 prospective cohort studies over a follow-up of 3. In fact, a three percent daily intake of plant proteins was found to decrease the risk of death from all causes by five percent.

Given that carbs are the body's main source of energy, a drastic reduction may cause a drop in stamina. This macronutrient is able to rapidly release energy, such as during intense exercise spells. This explains why this source of fuel is key in the diet of athletes.

In the example of athletes, overloading the body with protein above the recommended intake might reduce the intake of carbs and instead increase fat consumption, resulting in lower muscle glycogen levels and limiting intense exercise output before fatigue sets in.

In tapering your diet accordingly, you may be able to ward off more intense fatigue due to a reduction in carbs. Some further reported studies found side effects of consuming a high protein diet, especially one of a ketogenic nature, to include a greater likelihood of dehydration , electrolyte disturbances,, nausea and headaches.

This research has found limited evidence, so additional investigations are required to conclusively identify such risk factors. The diet that best suits your body will provide you with sufficient fuel and the nutrients to sustain you.

This may be a high protein diet, if following this form of eating generates an energized, active, and healthy body.

However, this may not be suitable in the long-term, depending on your motivation, nutritional needs, goals, and budget.