What Are the Benefits and Risks of a High-Protein Diet? 

Protein plays a very crucial role in our body. You can find protein in each cell in the body, which makes eating protein crucial so that you can help your body repair cells and create new ones. Indeed, it’s a crucial part of a healthy diet. A high-protein diet naturally includes large portions of protein but only a small amount of carbohydrates.

Many follow this diet due to its various advantages, but did you know it has risks too? The most common example of a high-protein diet is the Caveman or Paleo diet, both high in protein, and the diets of our ancestors inspired its name. Keep on reading to weigh the pros and cons of this diet. 

Benefits of a High-Protein Diet

Our body requires three primary nutrients or macronutrients: carbohydrates, fats, and protein. Protein is an integral part of our diet, and a high-protein intake can allow us to enjoy the following benefits.

Increased Muscle Growth & Strength 

This diet is popular among bodybuilders and athletes due to this benefit. Protein is essential for muscle growth and repair; thus, it makes it an integral part of a bodybuilder’s diet. It’s no wonder that most athletes utilize protein supplements. Furthermore, high-protein intake can prevent muscle loss, aid in muscle retention, and increase muscle mass. Also, it can increase one’s strength! 

When using protein supplements to aid your diet, remember the Protein Powder Shelf Life period. On average, it’s good for 9-19 months, but it can also last for two years. Don’t let your protein goodies expire, especially your protein powder! The benefits of more muscle growth can’t be achieved if you use expired or the wrong products or food. 

High Satiety Index

Many dieters constantly complain that they’re hungry and often have cravings or cheat days. But you’ll be glad to know that protein is known for reducing your cravings and hunger. It’s because of its high satiety index. Thus, you won’t feel the need to grab an unhealthy snack now and then. 

Risks of a High-Protein Diet

High-protein diets have their risks, too, especially since many tend to practice overconsumption of protein. Nutritional experts in the Dietary Reference Intake reported that an average sedentary woman should eat about 46 grams of protein. In comparison, a sedentary man should eat about 56 grams of protein. 

Weight Gain

A high-protein diet for an extended period may encourage weight gain. The known benefit of a high-protein diet is weight loss. However, it may only be for a short period. Weight gain can occur if you aren’t careful. 

By our body’s very nature, the excess protein that we consume gets stored as body fat. When you continue doing the high-protein diet for a long period, the fat can add up and lead to an increase in weight. 


As mentioned above, a high-protein diet increases protein intake and lessens or restricts carbohydrates altogether. As such, the body is low in fiber, resulting in constipation for some people. To remedy this, consider increasing your fiber and water intake. 

Final Thoughts 

If you want to eat a healthy amount of protein that’s just high enough, it would be much better to consult a nutritionist, dietitian, or physician. Consulting with a professional helps lessen the risk of a high-protein diet from occurring. These professionals can also tell you if you take advantage of the abovementioned benefits.

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