Can a High Protein Diet Support Weight Loss?

February 05, 2025

4 mins

If you’re looking to maintain your muscle mass while having a leaner body, you may want to consider starting a high protein diet. Protein is an essential nutrient that helps the body build muscle, strengthen bones, and reduce excess fat. 

Proteins are made up of amino acids that play a key role in bodily processes. In addition to visible changes to the body, protein is also responsible for balancing fluid, supporting the immune system, improving vision health, and producing other hormones in the body. 

Read on to learn more about what to eat on a high protein diet and the possible benefits.

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What is a High Protein Diet?

Men consuming a high protein diet may see increases in energy, metabolism, and muscle growth. Consider eating more of these high protein foods:

• Lean chicken

• Beans

• Lentils

• Fish

• Chickpeas

• Pumpkin seeds

• Beef

• Eggs

When eating a high protein diet, avoid high-fat foods to lose weight more efficiently. For those who prefer a vegetarian-friendly diet, it’s still possible to consume a high protein diet. There are many plant-based meat and snack substitutions.

A few plant-based high protein options include:

• Quinoa 

• Spinach

• Tofu

• Walnuts

• Oats

Can Protein Shakes Help with Weight Loss?

For those with a busy schedule, protein shakes can help them consume protein even if there’s no time to make a full meal. While protein shakes often have fewer grams of protein than a meal, they can still help a person gradually reach their target weight goals.

There are also plant-based protein powder and supplement options. Be sure to check with a primary healthcare provider before adding any new supplements to your routine. Some supplements may negatively interact with certain medications.

How Much Protein Should You Consume Daily?

The Dietary Guidelines for Americans currently recommends that 10-35% of the calories a person consumes daily are from a source of protein. 

It’s also recommended to consume at least five cups of protein weekly. For men over the age of 19 who want to lose weight, this equates to at least 56 grams of protein daily.

However, this amount may vary depending on a person’s weight. Be sure to double check with a nutritionist or a primary healthcare provider on the appropriate amount of protein intake. 

How Does Protein Contribute to Weight Loss?

The mind-body connection is a key component of weight loss. The hypothalamus in the brain responds to hormones in protein to signal to the body when you are full. This makes it less likely that you’ll want to snack throughout the day or reach for a sugary snack to pass the time.

Hormones in protein increase satiety or the feeling of fullness. Health experts have found that protein-rich foods release hormones like GLP-1 to control appetite. This is why a high protein diet contributes to an increase in lean body mass. 

Some studies also reported a higher thermic effect in protein than other nutrients like carbohydrates and fats. This increases metabolism (the rate at which the body burns calories).

What are the Benefits of a Protein-Rich Diet?

Following a high-protein diet can improve other aspects of your health in addition to weight loss. However, it’s important to still have a well-balanced diet of fruits and vegetables to see results from a high-protein diet. 

A high protein diet may have the following health benefits:

• Reduces the risk of obesity

• Increases energy levels 

• Promotes muscle growth

• Decreases blood pressure levels

• Improves body composition

What are the Risks of a High Protein Diet?

Be careful not to consume too much protein. While a high protein diet is generally safe, it can have adverse effects on the kidneys and bone health. 

There is a risk of an overgrowth of cells in the kidneys (hypertrophy) from overconsuming protein. Over time, this may contribute to chronic kidney disease.

An excess of protein in the body may lead to weight gain instead of weight loss. It’s important to get a good amount of exercise while following a high-protein diet to keep the weight off. 

Health experts recommend most adults get at least 150 minutes of exercise a week. This can be spread out into 30 minutes of moderate to intense exercise for five days a week.

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