High Protein Diet

High protein diets help you lose weight because high protein foods have little to no carbohydrates, which can promote weight gain. Additionally, the body needs protein to repair cells and build new ones. In addition to weight loss, a high protein diet is beneficial if you want to build muscle strength and increase muscle mass. However, a high protein diet can be high in fat and cholesterol, which increases your risk of heart disease, so choose high protein foods that come from plant sources and lean meats.

How Much Protein?

A high protein diet consists of eating .5g to 2g of protein per pound of body weight. If you are looking to lose weight, eat up to 1g of protein per pound of body weight and more if you are exercising regularly. Those looking to build muscle and gain muscle mass should have 1g to 2g of protein per pound of body weight.

Food Sources

Those looking for a high protein diet that is also low in fat and cholesterol need to choose high protein foods from certain food groups. Good meat and fish options include skinless turkey breast, lean chicken breast, lean roast beef and salmon. For dairy products, try skim milk, soy milk, cheddar cheese and low-fat yogurt. Egg whites are a healthy source of protein as have no cholesterol. Good plant sources include any type of beans, including soy beans, tofu, lentils and peas. Among grains, oat bran, cornmeal, long-grain rice and wheat flour are all higher in protein than white or processed bread and baked goods.

Side Effects

A diet high in protein that is also high in fat can increase cholesterol levels put you at risk for gout. A high protein diet can also strain on the kidneys and is not advisable for people who have liver or kidney disease.