Protein has been all the rage more recently, albeit advocates of high-protein diets have been around since much earlier. It is difficult to attribute its popularity to scientific studies alone that tell us it is not only a muscle-building agent for our bodies, but also our dear friend when we are trying to lose or sustain weight. Many other influences, namely corporate and social, have played a role in protein gaining traction beyond its status as a macronutrient vital to our health.  

Today’s article looks at the context in which the hype around high-protein diets got built up, what exactly a high-protein diet is, its pros and cons, and more. 

The hype about high-protein diets is not new 

Protein is a celebrity macronutrient today, however, not many know that it first caught the limelight as early as the late 19th century. 

• The Victorian British (1837-1901) are said to have believed children reared on plenty of meat would grow to be more ethical and intellectual adults. 
• From the mid to late 19th century, German writer Moncriff, Italian physician Cantani, and American physician Salisbury advocated the idea of an exclusively ‘Animal diet’.
• The Banting diet created such hype in 1870s England that even the expat King of France took it up. This diet was proposed by William Harvey and publicized by William Banting after a low-carb, high-protein diet regimen helped Banting lose significant weight in a relatively short period.
• In the 1890s, the USDA recommended a protein intake of 110 grams per day for working men. Interestingly, the USDA recommendation was based on the argument that protein is a source of muscular energy and that more accomplished and affluent people consume more protein. 
• The mass industrialization of food also occurred during these times. Protein became a star because of its capability to emulsify, stabilize, and aggregate. To the great benefit of food manufacturers, it responded to processing with changes in its structure and functionality, conducive to the desired effects. 

However, high-protein diets were still nowhere close to the popularity they now enjoy. It took a long while before they arrived at the current level of mass acceptance. 

The rebirth of high-protein diets 

In the 20th century, we witnessed a revival of the high-protein diets and their widespread acceptance. Here is a quick run-down of popular protein-driven diets that have appealed to the health and fitness-conscious in more recent times:

• Stillman’s diet of the 1960s was a modern-age pioneer. With figures like Richard Nixon and Barbra Streisand endorsing it, Stillman’s diet renewed the protein vigour. It focused on lowering carb and fat intake and increasing the consumption of protein-based foods. 
• The 1970s Atkins high-protein diet also fed the protein hype, however, it took a couple of decades before it hit peak popularity in the early 2000s. This diet did not limit the amount of fat but focused on lowering the carbs and increasing the protein intake. Even recently, many celebs, including Rob Lowe and the Kardashians, have publicly associated themselves with the Atkins diet philosophy. 
• In the 1980s, the Paleo diet introduced a romantic notion of high-protein diets. It advocated a return to the diet of our hunter-gatherer ancestors, focusing on the natural and cutting down processed foods. Interestingly, it excluded wholegrains and lentils, although these were among the earliest cultivated crops. The diet also disallowed the use of dairy products. Endorsements from the likes of Gwyneth Paltrow and Megan Fox have added to the romantic appeal of the Paleo diet.
• The latest in the run, the 2018 Carnivore diet (also called the zero-carb diet), takes the most stringent approach to protein intake. This high-protein diet focuses on eating animal-derived foods and eliminates even plant-based protein. Inspired by the 19th-century Animal diet, it relies on ketosis induced by eliminating carbs. Many celebs, including Joe Rogan and Jordan Peterson, have publicly associated themselves with it. 

High-protein diets have risen in popularity faster than their many counterparts. Celebrities have played a vital role in making protein a ‘cool’ macronutrient. However, celebrity endorsements alone should not prompt you to take one up without knowing how it works and its pros and cons, and assessing its usefulness for your body. 

Why is protein such a desired macronutrient?

Early nutritional scientists believed that protein plays a significant role in maintaining the body’s structure. “Flesh makes flesh”, they said. Today, we know proteins are the building blocks of cells, tissues, and organs. They are critical components of the muscle and bone tissue, repair tissue damage, and help maintain muscle mass. The production of enzymes, hormones, antibodies, and red blood cells is also protein-dependent. Protein also plays a role in maintaining fluid balance in the human body. 

A macronutrient as key to growth, development, and countless other vital bodily functions, as protein, has to be as hyped up. 

However, protein’s celeb status is not owed to its role in the human body alone. It is loved by food manufacturers for how it assists them with processing methods and techniques. It is still a social symbol of affluence in almost all cultures worldwide. And, once science discovered and convinced the public how high-protein diets could help with rapid weight loss and weight management, it caught all the limelight! 

How much protein do you need?

A large and complex molecule, protein is made from building blocks called amino acids. There are about 20 different kinds of amino acids, divided into 2 groups. Unlike the non-essential ones, the 9 essentials are not synthesized in the human body. This is why we must turn to animal and plant-based protein intake, and include complete proteins like meats, eggs, and dairy in our daily diet. Wholegrains, nuts & seeds, legumes, and vegetables like spinach are good options for plant-based protein.  

Recommended intake of protein is 0.8 grams per kilogram of body weight. For an average body weight of 70 kg, this translates into 56 grams of protein per day. If you prefer a calorie-based approach, aim for 10% to 35% of your calories from protein. However, these measures could vary depending on an individual’s age and activity level. Children and older adults need more protein than adults – the young need it to support rapid body growth, and for the 65+ individuals, it is essential to retain their muscle mass. 

How do high-protein diets work?

People adopt a high-protein diet not only for weight loss, but also to help with sustaining their desired weight. The best part about high-protein diets is that they work whether or not you consciously restrict your calorie intake. Let’s see how exactly a diet plan that focuses on incorporating more protein works to help with weight management. 

According to studies, taking around 1.2 to 1.6 grams per kg of body weight or 25 to 30 grams of protein per meal makes your diet high-protein. If you prefer to measure in calories, you’ll need to eat at least 20% of your calories from protein (1 gram of protein yields 4 calories, the same as carbs). For people with higher activity levels, these ratios would be higher when on a high-protein diet.  

Here is how protein helps you tip the scales in your favor:

1. Carbs are the body’s favorite energy source. When you reduce the consumption of carbs and get the bulk of your energy from high-protein foods, your body eventually goes into survival mode and finds an alternative source in protein. 
2. Compared to carbs, digesting protein makes you burn more calories. A portion of the calories you get from any protein meal is effectively burned during its assimilation by the body. Your resting calorie expenditure goes up, your metabolic rate receives a boost, and your net calorie intake is reduced. 
3. When you eat more protein, the production of satiety hormones, e.g., GLP-1 and peptide, increases, and that of the hunger hormone called Ghrelin reduces. The result is that you feel full for longer, you eat less, and your calorie intake decreases without having to intentionally cut down.

For rapid weight loss, however, a high–protein diet must be coupled with a calorie deficit to accelerate the process. 

The pros and cons of high-protein diets

✅Perhaps one of the top pros of high-protein diets is that they help prevent muscle loss. Muscle loss is an inevitable side effect of losing weight, and a high protein intake effectively takes care of this.

✅Also, the slowdown of metabolism occurs when you restrict your calorie allowance. To survive, the body adjusts itself and conserves energy to maintain its weight. However, when you are eating more protein, muscle loss is prevented, more muscle mass translates into a higher resting calorie consumption, and prevents the drop in your metabolic rate.

❌ The human body requires different food groups to function optimally. Cutting out any food group or reducing its intake below its RDA (recommended daily allowance) can lead to unhealthy results. A  high-protein diet intended for weight loss is good in the short term, but not otherwise. If, however, your intention is not to lose but to maintain, you should plan your higher protein intake in a way that ensures inclusion of all food groups and macronutrients, and you eat not only animal protein but also plant-based foods.

Take care that your consumption of protein does not exceed 2 grams per kg of your body weight, even if you are seeking ultra-rapid weight loss. While there is not yet enough evidence, studies have shown that long-term protein intake above its RDA poses potential disease risks, including disorders of the renal and liver function.  

Concluding words…

Like every other thing in life, a high-protein diet can be good or bad for you depending on how you use it. For someone planning to follow a high-protein diet, it is vital to understand the pitfalls and not just be captivated by how quickly it helps you lose weight. If, however, you’re looking to utilize more protein for maintaining weight and your body responds positively to it, create a balanced approach. Increase your intake of protein, but within the RDA limit, and diversify the source of your protein, and make sure your daily meal plan also provides your body with the carbs and fats it needs. 

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