High protein diet is one of the largest trends right now in the field of well -being – and not just for bodybuilders, gym bros or those hunting “gainz”. The body needs the protein not only to build strength and muscle mass, but also to function properly, to enhance the immune system and much more. It is no coincidence, then, that more and more are talking about the benefits of this diet.

A high protein diet can benefit athletes who want to increase their muscle mass, people with type 2 diabetes who need help in controlling their sugar but also elderly trying to avoid muscle atrophy.

To maintain a healthy and balanced diet, an adult with a sedentary life should aim for 1 gram of protein per kilogram of body weight. If you are more active, the target rises to 1.6 to 2.2 grams per kilo. (If you are over 65 or pregnant, these needs change.)

However, experts point out that there is no rigorous number that determines when a diet is described as “high in protein”.

Usually, when the amount of protein you consume corresponds to 30% or more of the total calories of the day, then we are talking about a high protein diet. Most “ordinary” diet has about 15-20% of their protein calories.

Yes, you can overdo it

But there is a limit. Excessive protein consumption for a long time can burden the kidneys, especially for people who already have a problem with them. If you choose proteins with high rates of saturated fat (such as fats), the risk of cardiovascular disease may increase. Also, over -consumption of protein can lead to nutritional imbalances if it replaces antioxidant and fiber -rich foods, such as fruits, vegetables and whole grains.

How to increase your protein in the right way

It is important to share your protein intake throughout the day and not “load” it all into a meal. Here’s some favorite suggestions to reach your goals:

  • Protein breakfast? Yes, please. Don’t miss it! Don’t ignore the protein in the morning. Favorite options: Cottage cheese, strained yogurt, eggs and tofu.
  • Put a little protein on your snacks. Try chickpeas, nuts or peanut butter, yogurt or cottage cheese.
  • Each meal with a little more protein. Add legumes to salads, sauces and soups. They can easily raise the protein content of your food without realizing it.