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Protein diet: all pros and cons are named
Last reviewed: 01.07.2025
Is it good or bad to eat foods high in protein? Is it possible to lose weight with meat and cheese? Before choosing this way of fighting excess weight, carefully weigh the pros and cons.
How much protein do you need?
Most people get 12 to 18% of their daily calorie intake from protein foods. By following a protein diet, this figure will increase accordingly. Such food will cover half of the daily required amount for a person. In this case, the consumption of such products as potatoes, pasta, flour, sweets, grains and butter is strictly limited. Does it work? Experts say yes.
What is the principle of a protein diet?
When carbohydrate intake is limited, a person quickly loses water and therefore weight quickly. Then, without the extra carbohydrates, the body begins to burn its own fat, using it as fuel to replenish energy and strength - this condition is called ketosis. A person feels less hungry, but headaches, nausea, irritability, rapid heartbeat and kidney disease may occur.
Is this diet safe?
Experts from the American Heart Association do not recommend eating only high-protein foods. Too much fatty meat and dairy products can lead to high cholesterol and an increased risk of heart attack.
Start of the diet
Be selective and careful. Many nutritious, high-protein foods also contain carbohydrates. Try to avoid very fatty foods, such as a huge serving of fatty meat.
Meat
Beef contains the most complete proteins, which contain almost all the replaceable and essential amino acids that our body needs daily. Chicken meat is an excellent protein product that is well digestible and at the same time has a low calorie content. Pork contains the most calories and is digested worse than other types of meat.
Fish
A favorite among other protein-rich foods. It’s understandable – it’s high in protein and low in fat. Even fattier fish, such as salmon, tuna, or pangasius, aren’t considered a bad choice because they contain omega-3 fatty acids, which are good for the cardiovascular system and reduce the risk of cancer, arthritis, and heart disease.
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Eggs are the most economical source of protein
Eggs contain a lot of cholesterol, but as studies have shown, after eating them, the level of cholesterol in the blood almost does not increase. Nutritionists recommend not to get carried away with eggs for people with high cholesterol - it is better not to eat more than one egg a day.
Soy products
Some of the most protein-containing plant products. For example, tofu cheese is low in calories and contains proteins identical to those of animal origin, perfectly balanced in all essential amino acids.
More protein, more risks?
A protein diet can cause high cholesterol levels in the blood and increase the risk of heart disease. And, according to doctors, long-term consumption of such food can provoke kidney disease and osteoporosis (brittle bones).