High-protein diets: Helpful or overhyped?

Protein has moved from the gym locker room to the everyday kitchen. Scroll through social media, walk into a supermarket, or glance at a café menu, and the word “high-protein” appears everywhere. From shakes and snack bars to rotis and breakfast cereals, everything seems to promise extra grams. The message sounds simple: eat more protein, lose more fat, build more muscle, stay fuller for longer.But nutrition rarely works in simple slogans.Protein is very much essential for humans as well as animals. The body needs it to repair tissues, build muscle, support hormones, and keep the immune system strong. But the point to note is the sudden rush to load every plate with double portions raises a fair question: is this a smart shift in eating habits, or has the trend grown bigger than the science behind it? Understanding where protein truly helps, and where it may be overdone, is the key to making better food choices in a world filled with health claims.Protein became a buzzword in health and fitness over the past decade. Social media, fitness culture, and celebrity trainers often push the message that eating big amounts of protein is the key to a lean body and strong muscles. Gym goers track grams per meal. Protein bars and powders line supermarket shelves. Even some national guidelines have shifted to suggest higher protein goals for certain groups. Yet critics question whether the hype matches the science, or whether this trend has outgrown its real benefits.Ms Kalpana Gupta, HOD, Dept. of Clinical Nutrition, Max Smart Super Speciality Hospital, Saket, told TOI Health, said, "Proteins are one of the body-building nutrients in our body. It performs a major role in tissue repair, immunity, muscle strengthening and everyday activities. Body’s protein requirement is based on one’s age, gender, physical activity level and current metabolic condition. As per the latest ICMR guidelines Indians are consuming less proteins as compared to cereals, so it is crucial now to increase protein intake in our day-to-day life. Protein-rich sources are milk, curd, paneer, egg, chicken, pulses etc." Protein is essential. It builds and repairs tissues, supports hormones and enzymes, and fuels immune function. Our bodies break protein into amino acids, tiny building blocks that help muscles grow after exercise and help keep organs working. A balanced amount improves satiety, which can help curb overeating. But “more is better” doesn’t always hold true once needs are met.A study published in Frontiers do suggest upside to higher protein intake, especially when paired with exercise. For people with type 2 diabetes, higher protein diets have helped with weight loss and improved blood sugar control over short periods.A research from Elsevier shows that plant-based proteins, like lentils, beans, and soy, are linked with lower mortality and better heart health when they replace animal proteins.Still, most positive effects are modest and often short-term. There’s limited evidence that extreme protein intake leads to dramatically better health for most people. A high-protein diet is not risk-free. Very high intake can strain kidneys, especially in people with preexisting kidney problems, because the body works harder to excrete protein waste.A recent long-term study published in Nutrients linked very high protein consumption with a higher chance of heart problems and other major events in older adults.Eating too much protein can also crowd out other vital nutrients like fiber, vitamins, and plant-based foods. This imbalance may lead to digestive issues or poorer long-term health outcomes.Ms Gupta added, "High-protein diets may pose risks when: Protein intake is increased without balancing fiber and complex carbohydrates. Individuals with kidney disease (not on dialysis) consume excess protein. Fiber intake is inadequate, leading to constipation. Protein powders or supplements are used without professional consultation." Not everyone needs large amounts of protein. People who exercise intensely or those who are older may benefit from a slightly higher intake because it supports muscle repair and strength maintenance.But for most adults, the recommended daily amount is sometimes more than enough. The RDA is around 0.8-1.2 grams per kilogram of body weight. Too much beyond that may not help unless there’s a specific goal.Lastly, Ms Gupta explained, "So in current scenario, high protein diets are not overhyped, but it’s actually required by all age groups but one should keep in mind never not to take in excess also, it may cause harm. The best way to incorporate proteins in diet is to add one type of protein in every meal, like add milk/egg/sprouts in your breakfast daily, add curd/raita/dal/chicken in lunch or dinner. Take nuts or roasted chana instead of rusks, bread or biscuits." The effect on health varies depending on the quality of your protein. Plant-based proteins are linked to a lower risk of chronic disease and typically contain fiber and minerals. More saturated fats and other hazards may be present in animal proteins derived from processed or fatty meats.Medical experts consulted This article includes expert inputs shared with TOI Health by:Ms Kalpana Gupta, HOD, Dept. of Clinical Nutrition, Max Smart Super Speciality Hospital, SaketInputs were used to explain the potential benefits and risks of high-protein diets, and why one should consult a doctor or qualified nutrition expert before making significant dietary changes.