Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Design elements: Getty Images. EatingWell design.
Key Points
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A higher protein intake enhances feelings of fullness, decreases snacking, and stabilizes energy levels.
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Maintaining a balanced diet rich in whole foods, fiber, and healthy fats is essential—not merely focusing on protein.
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Protein is vital for muscle maintenance and overall health but should be combined with resistance training for optimal results.
Today, the word “protein” seems to be everywhere—from snack bars and cereals to even beverages. In 2024, a staggering 97 new food products featuring “protein” in their names were launched, an increase of more than double compared to the previous year. A recent survey shows that 71% of Americans are actively trying to increase their protein intake, up from 59% just two years ago.
Intrigued by this trend, I decided to explore whether adhering to a high-protein diet for an entire month could truly impact how I felt.
Why I Tried a High-Protein Diet
As a dietitian, I recognize the benefits of protein for weight loss, muscle development, and satiety. This understanding, along with the relentless marketing of protein-rich foods, prompted me to embark on this experiment. Many experts are also noting the rising interest in protein.
“High-protein diets are currently popular, and protein is marketed as a solution for various issues,” says Jill McNutt, M.S., RDN. “When individuals learn that protein can help them achieve their goals, it makes sense they would want to increase their intake.”
However, the motivations for adopting a high-protein diet can vary significantly. “Some may choose this path to recover from injury, manage a healthy weight, maintain function as they age, or simply feel more satiated after meals,” shares Christina Manian, RDN, MENV.
My Go-To High-Protein Foods
Upon deciding to increase my protein intake, I didn’t switch to a bodybuilder’s diet. Instead, I paid closer attention to the foods I was incorporating into my meals. Over time, I found a few staples that were easy to prepare, filling, and compatible with my favorite recipes. Here’s what I frequently consumed:
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Strained yogurt (like Greek-style): This was a breakfast favorite, offering about 20 grams of protein per 7-ounce serving. I enjoyed it with berries, nuts, and chia seeds for added fiber and healthy fats.
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Eggs: An affordable option that can be integrated into nearly any meal, each egg contains roughly 6 grams of protein. Scrambling a couple with sautéed vegetables and whole-grain toast made for a nutritious breakfast. I also hard-boiled eggs for convenient snacks.
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Chicken breast and turkey: Lean poultry helped me boost my protein intake effortlessly. I batch-cooked chicken for use in grain bowls, wraps, and salads throughout the week.
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Salmon: To diversify my protein sources, I included salmon once or twice per week. I roasted fillets for dinner and repurposed leftovers in salads the following day.
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Tofu and lentils: I wanted to avoid an all-animal protein diet, so I incorporated tofu and lentil soups into my meals, which added variety and satisfaction.
Megan Huff, RDN suggests “lean animal proteins like chicken and salmon for their high protein content and relatively low saturated fat.” She also notes that “salmon offers omega-3s, which provide anti-inflammatory benefits and support brain, eye, skin, and joint health.” For added diversity, Manian encourages incorporating a variety of plant-based proteins, especially complete sources such as tofu, quinoa, and chia seeds.
What I Learned About a High-Protein Diet
I Felt Fuller—And Snacked Less
Within a week, I discovered that my cravings for afternoon snacks had significantly diminished. Studies indicate that high-protein diets promote fullness and decrease levels of hunger hormones, compared to low-protein diets. Huff concurs, stating, “A higher-protein diet can diminish the urge to snack by enhancing feelings of fullness between meals.”
Moreover, I enjoyed more consistent energy levels throughout the day. Protein helps to slow the digestion and absorption of carbohydrates, which can lead to steadier blood sugar levels. I no longer experienced sharp energy crashes between meals.
It Changed How I Thought About Muscle
Protein is crucial for maintaining lean body mass, especially as we age. After reaching 30, adults can lose approximately 3% to 5% of muscle mass per decade. Adequate protein intake may help mitigate this decline, and research suggests that higher protein consumption can aid in preserving muscle during weight loss, particularly when complemented by resistance training.
However, it’s essential to recognize that merely consuming more protein won’t guarantee weight loss. Ultimately, losing weight requires a calorie deficit. Protein can assist by promoting satiety and aiding muscle retention, but it is not a panacea.
“A common misconception is that eating more protein directly leads to muscle growth,” notes McNutt. “While protein supports muscle repair, it is resistance training that actually stimulates muscle growth over time.”
Balance Is Everything
By the third week, I realized an important lesson: it’s easy to increase protein while neglecting other essential nutrients. “If people aim to boost their protein intake, I caution them not to overlook fiber and plant-based foods, as this can lead to symptoms like bloating, gas, or constipation,” advises Manian.
Furthermore, she points out that plant-based proteins offer more than just protein. “These often have a lower environmental impact compared to animal sources and contribute additional benefits such as fiber, essential for digestive health and other bodily functions.”
People with pre-existing kidney conditions should consult with healthcare providers before significantly increasing their protein intake, as excessive protein can place additional strain on the kidneys. Protein needs vary greatly from person to person.
For my journey, including fruits, vegetables, whole grains, and healthy fats was crucial. While protein was important, it wasn’t everything.
It Was Sustainable—But Required Planning
Increasing my protein intake was manageable but required some thought and preparation, especially for lunches and snacks.
“A frequent challenge with high-protein diets is ensuring adequate protein intake through whole foods, rather than relying on packaged products,” says Huff. “I recommend prioritizing nutrient-dense foods first, using protein powders or bars only as supplementary options.”
Many high-protein snack options contain added sugars or processed ingredients, and research links high consumption of ultra-processed foods with lower overall diet quality. This approach was pivotal for me; diet quality improved dramatically with whole foods.
The Bottom Line
After a month of increasing my protein intake, I gained valuable insights into my meal-building process. I felt fuller, maintained steadier energy levels, and had diminished snacking urges. The most significant change wasn’t merely the protein intake itself but a newfound awareness of the need for balance in my diet.
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