Studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.
In addition, diets that limit carbs may harm a person’s health. Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.
Still, most research indicates that high-protein diets are beneficial for weight loss, at least in the short term.
Choosing the right foods when eating a high-protein diet is important for maximum effectiveness.
Below are some excellent protein choices that could be suitable for a variety of dietary plans:
- eggs
- leaner cuts of beef
- chicken breasts
- turkey breasts
- beans, such as garbanzo beans or black beans
- shrimp
- nuts and seeds, such as pumpkin seeds, peanuts, and almonds
- fish, including salmon, flounder, and haddock
- sprouted grain bread, such as Ezekiel bread
- whey or plant protein shakes
- lentils
- quinoa
- chickpeas
- oats
- dairy products, such as Greek yogurt, cow’s milk, or cheese
- vegetables, including Brussels sprouts and broccoli
People with necessary dietary restrictions should also continue to exclude unsuitable foods. For example, a person who has lactose intolerance should not use milk products to increase their protein intake.
A person should generally also avoid the following foods as part of the high-protein diet:
- products that contain refined sugar, such as candy, baked goods, and sodas
- highly processed foods
- foods that manufacturers market as “diet” products, as they often contain excessive amounts of artificial sweetener
