High Protein, low carb. That’s what you’ve probably heard a lot of talk about. People talk about high protein diets for weight loss and muscle gain. How true is it?


Protein is a macro nutrient and one of the six major nutrients. Carbohydrates, Fat, vitamins, minerals and water make up the other five. All are needed for your survival.

Protein performs many functions. Protein builds and repairs muscle tissue. It builds and repairs ligaments. It builds and repairs tendons. Protein is needed for the synthesis of hormones, enzymes and antibodies. Protein helps fluid transportation in your body and is a source of energy. Protein preserves the muscle mass you already have. So yes, you need protein.

Unlike fats or carbohydrates, there is one kind of protein. A better indicator is the source, as we see in ‘examples’ below, of protein.

Fish and seafood are good source of protein because fish and seafood tend to be low in fat. Poultry (white meat) is a good source of protein, again, because of the low fat content. Dairy products (including eggs) are another good source of protein. The lower in fat, the better they are for you. Beans are a great source of protein for vegetarians and non vegetarians. Soy products are also a great source of protein for vegetarians and non vegetarians.

The Food Guide Pyramid, developed by the United States Department of Agriculture (USDA), recommends people consume 10 – 35% percent of their total daily calories in the form of protein. According to the USDA, the average person needs 0.8 – 1 gram per kilogram of body weight. Athletes and people looking to build muscle have seen great results consuming 1.2 – 1.7 grams per kilogram of body weight for athletes.