High-protein diets are usually rich in meat, dairy products and eggs

A high-protein diet is a diet in which 20% or more of the total daily calories comes from protein.^[1] Many high protein diets are high in saturated fat and restrict intake of carbohydrates.^[1]

Example foods in a high-protein diet include lean beef, chicken or poultry, pork, salmon and tuna, eggs, and soy.^[2] High-protein diets are often utilized in the context of fat loss and muscle building.^[3][4] High-protein fad diets such as the Atkins diet and Protein Power have been criticized for promoting misconceptions about carbohydrates, insulin resistance and ketosis.^[1][5]

Health effects

There is dispute among researchers about the efficacy and safety of various high-protein diets.

Efficacy

Increased protein consumption is shown to increase muscle mass, improve muscle adaptations to resistance training, and reduce muscle loss in periods of energy and nutrient deficit.^[3][6] High-protein low-calorie diets are often used in the setting of treating obesity.^[7] A 2020 review found that a high-protein diet does not significantly improve blood pressure and glycemic control in people with diabetes.^[8]

Safety

A 2017 review indicated that a high-protein diet may contribute to life-long risk of kidney damage, including progression of or potentially new onset chronic kidney disease.^[9][10] High-protein diets that contain high amounts of saturated fat increase the risk of coronary artery disease and cancer.^[5]

The American Heart Association’s Nutrition Committee has issued a recommendation against some high-protein diets such as the Atkins diet and Protein Power.^[5] The committee noted potential health risks of these diets and how there are no long-term scientific studies to support their efficacy and safety.^[5]

The following are examples of high-protein fad diets:^{[1][5][11][12]}