High Protein Diet

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A soft-boiled egg with soldiers
This filling high-protein diet will definitely appeal to meat lovers, but maybe not so much to vegetarians who may struggle to find enough variety of foods they can eat.

What is a high-protein diet?

Our bodies need protein to help our cells grow and repair themselves. Protein also helps us fight infection and keeps our hair and nails strong. Protein is found naturally in all animal products like meat, fish, dairy products and eggs.

In general, high protein diets are similar to low-carb diets. You reduce the amounts of carbohydrates like bread and pasta you're eating and increase how much meat, fish, eggs and dairy products you eat instead. Protein makes up 10-15 per cent of most people's diets. A high protein diet is on where you get about 30 to 40 per cent of your daily calories from protein.

How does the high-protein it work?

Protein is very filling so you're likely to feel full quickly, and hopefully consume fewer calories in the long run. Protein takes a lot of energy to digest so a high-protein diet supposedly boosts metabolism. Protein provides long-lasting energy without making your blood sugar surge or slump.

Who is a high-protein diet good for?

People who like meat. Meat is a very good source of protein so this diet
will suit anyone who loves chicken and steak. Because protein is so
filling, this diet will also suit people with big appetites.

What are the drawbacks?

Too much protein can put strain on your kidneys. Cutting out too many
carbohydrates can mean you don't get enough fibre and/ or vitamins and

High protein foods can be high in fat so some doctors argue a
high-protein diet could be bad for your heart and cholesterol levels.
It might be hard for vegetarians to find enough different foods to eat.

What do you do?

Reduce the amount of carbohydrates like bread, pasta and rice you're
eating and boost your protein intake instead. Think about each meal
before you prepare it - protein like meat, chicken, fish or eggs should
be the focus, not bread or pasta. Fill up with fruit, veg and salad on
the side. Swap sugary snacks for protein-rich ones, for example, nuts,
low-fat cheese or even pieces of chicken or ham.

What can I eat on a high-protein diet?

Lean red meat, skinless chicken, fish, dairy products (preferably
low-fat ones) are all high in protein and perfect for this diet.

What's a typical day's diet?

Breakfast: Boiled eggs on brown toast.
Lunch: Chicken and boiled egg salad, pot of yogurt
Dinner: Grilled or baked fish, green veg or leafy green salad.
Snacks: Nuts, mini Babybel

Top tip

If you're bored with cheese and ham sandwiches, try peanut butter instead - it's a great source of protein.

Here are some recipes and ingredients ideas to get you going on the High Protein Diet:


Recipe ideas:

Where to next?

'I tried the High Protein Diet'

Scarsdale Diet: low-fat, high-protein

Atkins Diet: high-fat, high-protein

Continued below...

Buy the New High Protein Diet by Charles Clark, £5.99 from Amazon

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Your comments

Maria C

Being on a low carb/high protein diet is an excellent way to lose weight if you find it hard to shed the kilos on calorie controlled diets. As for it being a concern for high cholesterol, that is not true. I have been on this diet for 11 months and since then my cholesterol has returned to normal and my blood pressure is perfect. My Dr is aware of my diet and has encouraged me to stay on it (I have lost 28 kilos so far). My weight loss has slowed down considerably as I approach my goal weight, also I am shrinking in size and gaining muscle mass. I work out in the gym 5 days a week and I also do boxing classes. If you want this diet to work, I suggest try it. The idea of any diet is to promote healthy eating and to adopt a healthier lifestyle by regular exercise. Nothing is free, and neither is a slim body. Discipline is the key. Why are there so many spam posts on here of fake kids wanting to lose weight? Is this not moderated?

Jolene goodtoknow Editor

Since we've started keeping our own chickens we've been eating a lot more eggs. I can't say I've lost any weight but I have noticed a big change in my energy levels. A 3-eggs omelette for lunch has become a favourite and if you separate the eggs, whisk the whites and then combine it makes it a souffled omelette which seems much more filling.


Sorry, I had to giggle at your quote."vegetarians have more of a variety than meat eaters" Just because we eat meat doesnt mean we dont eat veg too. We get the best of both worlds not just one ;)...


I started a high protein diet 1 month ago. I lost 6lb in the first 5 days,I literally woke up in the morning and could feel the fat disappearing off my stomach. I added some 0% fat yogurt to the diet thinking it would be ok as dairy products are supposed to be allowed. What I didnt realise was there was 40grams of carbs in each tub. The daily recommendation states around 30 grams of carbs a day or under. It worked ok for my partner as he went jogging 5 times a week, so he burnt off the excess carbs, but for me I just halted in my losing weight. I have restarted the diet again,but instead of having yogurt I have now substituted it for soya yogurt with only 0.2% carbs for every 100grams, the weight is flying off again. I have lost 6lb in 3 days so hpefully I will reach my target in 2 weeks time. My routine is 5 days protein (chicken, beef, tuna, egg, soya yogurt) followed by 5 days (all of the above plus tomatoes, leek, broccoli,cauliflower, shallots, peppers) then back to five days of protein etc


im meat eaters so im going to give go to this diet monday


im going to give this diet a go, from tomorrow will keep you posted to how it works..!!


Helloo, see i wanna loose weight in lbs and in size quickly. but something that doesn't contain having to spend over &#194&#16320.. any suggestions? Thanks x


all the champs in the world r meat eaters lol


i have found it very hard to lose weight over the years but as i have been on various diets i have learnt that a high protein diet works best for me. i have lost 17 lbs in 5 weeks! i tend to eat mainly salads with eggs or fish & chiicken and lots of veg steamed and baked with herbs no bread just rivita and defo no cakes! good luck anyone on a diet.


To the person who said we don't have blood on our hands, please use your head. Tigers, panthers and other carnivors have evolved to eat and be able to digest meat to enable them to meet their needs. However the sheep is only evolved to be a vegetarian as it can only digest greens. You my friend have evolved to be able to digest meat and vegetables so stop calling other people by derogatory phrases. I am a vegetarian but that does not make me absent minded person. Meet contains 7 essential amino acids that vegetables can never get you and in clinical trials have indicated under avergae performance by a vegetarian. This is coming from a medical student. Please stop spreading your unjustified justification around.


Just so you know, vegetarians have more of a variety than meat eaters. I always find it funny when people say and think we can't seem to find anything to eat. Absolutely ridiculous! There are many varieties of bean, more than there are meat. All beans, especially the chickpea have enormous amounts of protein in them. Never underestimate a vegetarian. We have sophisticated palates because we don't eat meat, and it opens up a wide range of new flavors meat eaters will never experience. That and we don't have blood on our hands.


RGN nurse requiring further info for residents on high protein high carb diets


im fat

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