Pros and Cons of High Protein Diet

The concept of High Protein Diet came into existence in 1960s when a physician, named Dr. Maxwell Stillman discovered it to be the quickest means to reduce weight. On an average, there is 12-16% of protein in the normal diet of a person.

A high protein diet is one that consists of minimum 20% protein while a very high protein diet is one that consists of a minimum of 30% protein. Along with benefits there are also many disadvantages of having a high protein diet and the list of the same is given below for reference.

pros and cons of high protein diet

Advantages of a High Protein Diet

Weight Loss

A person on a high protein diet can reduce up to 30lb in 28 days. So, a protein rich diet can help in reducing weight quickly.

Muscle Building

Protein rich foods help in the growth and maintenance of the muscle mass among lean and weak people.

Cells Rebuilding

Proteins don’t only rebuild muscles but also various other cells. Our nails, hair, body, skin, cartilage and blood cells are also significantly benefitted with high protein diets.

Beneficial in Some Diseases:

A professor at University of Illinois, Donald Layman has stated that increase in the amount of protein intake is beneficial for people suffering from metabolic syndromes, obesity, type 2 diabetes, heart disease, etc.

Good in PCOS

A study at University of Copenhagen (Denmark), has suggested that protein rich food is good and beneficial for women suffering from PCOS (Polycystic Ovary Syndrome).

Disadvantages of a High Protein Diet

Cholesterol Problem

Some foods rich in protein like fatty cuts of meat, dairy products, etc. can increase the cholesterol levels and prone the person towards heart related diseases.

Kidney Related Problem

If a person is suffering from kidney problems and he consumes high protein foods, then huge amount of protein can put more strain to its kidney which would worsen the functioning of the kidney.

Osteoporosis and Stones

Consuming protein rich diet can lead to presence of relatively more amount of calcium in a person’s urine which could result in osteoporosis and development of stones in kidney. However, there is a conflicting view on this point.Some experts say that it is vice-versa.


Food rich in proteins could lead to accumulation of ketones that result in bad breath and bad body odour. It also affects an individual’s appetite and can causes nausea.


If the diet does not include sufficient amount of fibre and fruits, then high protein diet can result in constipation, irritable bowel syndrome and diverticulitis.