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Introduction
Protein is an essential nutrient that is necessary for building and maintaining healthy muscles, bones, and tissues. Food products that are highest in protein include meat, eggs, fish, poultry, tofu, nuts, and legumes. In recent decades, health trends have shifted away from the low-fat crazes of the ‘80s and ‘90s, and more focus has been placed on high-protein diets–not only for losing weight but also for reducing body fat and building muscle. Take a look at the resources below for more information on the benefits and risks of increasing protein intake.
What is protein?
- What Is a Protein? (Verywell Health – March 21, 2024)
- How much protein does a person need? (MedicalNewsToday – November 15, 2023)
- Protein in diet (MedlinePlus – April 13, 2023)
- 9 Important Functions of Protein in Your Body (Healthline – February 15, 2023)
- Benefits of Protein (WebMD – September 20, 2022)
- What Is Protein & Why Do You Need It? (EatingWell – August 10, 2021)
- What Are Proteins and What Is Their Function in the Body? (European Food Information Council – December 16, 2019)
- Dietary protein intake and human health (Food and Function – January 11, 2016)
- Protein (Better Health Channel)
- Protein (Harvard T.H. Chan School of Public Health)
- Proteins (Food and Agriculture Organization of the United Nations)
- What are proteins and what do they do? (MedlinePlus)
- What’s Protein? (Nemours Kids Health)
Food Sources
- 19 High-Protein Plant-Based Foods and How to Eat More of Them (Healthline – April 25, 2024)
- 10 Best High Protein Foods, According To Experts (Forbes Health – March 28, 2024)
- 10 Foods with More Protein Than an Egg (EatingWell – March 18, 2024)
- 25 Low-Calorie and High-Protein Foods, Snacks, and Meal Ideas (Verywell Health – February 28, 2024)
- What does protein do for your body? Plant vs animal sources, and other FAQs answered (USA Today – February 27, 2024)
- The 11 Best Lean Protein Foods to Eat (Health – February 6, 2024)
- Dietitians share 18 high-protein foods to help you feel strong and satisfied (Today – December 19, 2023)
- High-protein foods: The best protein sources to include in a healthy diet (Harvard Health Publishing – December 1, 2023)
- What foods are high in protein? (MedicalNewsToday – November 30, 2023)
- Protein Sources for a Healthy Diet (WebMD – November 13, 2023)
- High-Protein Foods (WebMD – October 26, 2023)
- 10 high protein foods (BBC Good Food – October 24, 2023)
- 16 Delicious High Protein Foods (Healthline – October 18, 2023)
- Plate Debate: What Are the Best and Worst Sources of Protein? (Cleveland Clinic – July 19, 2023)
- 16 High Protein Foods That Pack More Protein Than an Egg (Prevention – July 17, 2023)
- The 8 Best High-Protein Foods, According to a Dietitian (EatingWell – June 22, 2023)
- High-Protein Foods for Every Eater (Verywell Health – May 19, 2023)
- Eat protein foods (Canada’s Food Guide – May 3, 2022)
- What Are the Best Sources of Protein? (Cleveland Clinic – July 6, 2021)
- 5 Protein-Packed Foods for Healthy, Meatless Meals (Johns Hopkins Medicine)
- How to get protein without the meat (British Heart Foundation)
- Plant-Based Sources of Protein Infographic (American Heart Association)
- Protein Foods (USDA MyPlate)
High-Protein Diet
Overview
- Are High-Protein Diets Good For Weight Loss? Everything You Need To Know (Forbes Health – March 13, 2024)
- High-Protein Diets (U.S. News and World Report – January 1, 2024)
- A High-Protein Diet Plan to Lose Weight and Improve Health (Healthline – December 20, 2023)
- What are high-protein diets? (BBC Good Food – November 15, 2023)
- High-Protein Meal Plan to Help Lose Weight (EatingWell – November 11, 2023)
- High-Protein Diet for Weight Loss (WebMD – March 23, 2023)
- High Protein Diet (News Medical Life Sciences – January 23, 2023)
- What Is a High-Protein Diet? (Food Network – January 10, 2023)
- What Is the High-Protein Diet? (Verywell Fit – November 4, 2022)
- High-Protein Diets: Do They Work? (WebMD – September 27, 2022)
- Are high-protein diets safe for weight loss? (Mayo Clinic – July 19, 2022)
- What to eat on a high-protein diet (MedicalNewsToday – January 28, 2021)
- What is a high-protein diet and will it help you lose weight? (Today – December 30, 2020)
- Everything To Know About Eating A High-Protein Diet For Weight Loss (Women’s Health – May 22, 2020)
- A High-Protein Diet Is Best for These 4 Types of People (Prevention – June 26, 2018)
Effectiveness
- Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults (Journal of Cachexia, Sarcopenia, and Muscle – February 20, 2022)
- A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet—A Cross-Over Controlled Inpatient Dietary Study (Nutrients – December 7, 2021)
- Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein (Nutrients – September 14, 2021)
- High-protein vs. standard-protein diets in overweight and obese patients with heart failure and diabetes mellitus: findings of the Pro-HEART trial (ESC Heart Failure – January 27, 2021)
- The Effects of High-Protein Diets on Kidney Health and Longevity (Journal of the American Society of Nephrology – August 2020)
- Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss (Journal of Obesity and Metabolic Syndrome – July 23, 2020)
- Effects of high-protein diet on glycemic control, insulin resistance and blood pressure in type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials (Clinical Nutrition – June 2020)
- High-protein diets for weight management: Interactions with the intestinal microbiota and consequences for gut health. A position paper by the my new gut study group (Clinical Nutrition – June 2019)
- Effects of Adherence to a Higher Protein Diet on Weight Loss, Markers of Health, and Functional Capacity in Older Women Participating in a Resistance-Based Exercise Program (Nutrients – August 11, 2018)
- Effect of high-protein meal replacement on weight and cardiometabolic profile in overweight/obese Asian Indians in North India (British Journal of Nutrition – June 27, 2017)
- A High-Protein Diet Reduces Weight Gain, Decreases Food Intake, Decreases Liver Fat Deposition, and Improves Markers of Muscle Metabolism in Obese Zucker Rats (Nutrients – June 8, 2017)
- Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial (Obesity Facts – June 2017)
- Acute and Long-Term Impact of High-Protein Diets on Endocrine and Metabolic Function, Body Composition, and Exercise-Induced Adaptations (Journal of the American College of Nutrition – April 26, 2017)
- Energy-restricted, high-protein diets more effectively impact cardiometabolic profile in overweight and obese women than lower-protein diets (Clinical Nutrition – April 2017)
- Effect of a high protein diet and/or resistance exercise on the preservation of fat free mass during weight loss in overweight and obese older adults: a randomized controlled trial (Nutrition Journal – February 6, 2017)
- Effect of a high-protein energy-restricted diet combined with resistance training on metabolic profile in older individuals with metabolic impairments (The Journal of Nutrition, Health, and Aging – January 2017)
- A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males (Journal of Nutrition and Metabolism – October 11, 2016)
- The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations (Journal of the Academy of Nutrition and Dietetics – June 2016)
- The effects of a high protein diet on indices of health and body composition – a crossover trial in resistance-trained men (Journal of the International Society of Sports Nutrition – January 16, 2016)
- Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health (Advances in Nutrition – May 2015)
- A high-protein diet for reducing body fat: mechanisms and possible caveats (Nutrition and Metabolism (London) – November 19, 2014)
- The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals (Journal of the International Society of Sports Nutrition – May 12, 2014)
Protein Excess
- Too Much of a Good Thing: Overconsuming Protein Can Be Bad for Your Health (University of Missouri School of Medicine – February 29, 2024)
- Eating this much protein can be bad for your heart health (MedicalNewsToday – February 19, 2024)
- 6 Signs You’re Eating More Protein Than You Need (Verywell Health – February 1, 2024)
- You’re probably eating way too much protein (Vox – January 30, 2024)
- How much protein is too much? (MedicalNewsToday – November 15, 2023)
- Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults (International Scholarly Research Notices – July 18, 2023)
- Yes, You Can Definitely Eat Too Much Protein (Cleveland Clinic – June 14, 2023)
- Can You Eat Too Much Protein? (Health – May 3, 2023)
- 6 Signs You Could Be Eating Too Much Protein (EatingWell – March 22, 2023)
- Are There Risks Associated with Eating Too Much Protein? (Healthline – February 1, 2023)
- Eating Too Much Protein Makes Pee a Problem Pollutant in the U.S. (Scientific American – July 27, 2022)
- Are you getting too much protein? (Mayo Clinic Health System – April 29, 2022)
- Are There Dangers to Eating Too Much Protein? (Healthline – February 1, 2021)
- When it comes to protein, how much is too much? (Harvard Health Publishing – March 30, 2020)
- A word of caution against excessive protein intake (Nature Reviews Endocrinology – November 14, 2019)
- What Happens If You Eat Too Much Protein? (Women’s Health – September 14, 2019)
- Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults (ISRN Nutrition – July 18, 2013)
