I Ate a High-Protein Diet for a Month—Here’s What Happened

Reviewed by nutritionist Jessica Ball, MS, RD

Main points

• Eating more protein increases feelings of fullness, reduces snacking and provides more stable energy levels.

• A balanced diet with whole foods, fiber and healthy fats is key – not just focusing on protein.

• Protein supports muscle maintenance and health, but must be combined with resistance training.

Protein is everywhere now, from snack bars to cereal to soda. In 2024 alone, 97 new food products were launched with “protein” in their brand names, more than double the previous year. 71% of Americans say they are actively trying to eat more protein, up from 59% two years ago.

With all this buzz, I wondered: Will intentionally eating a high-protein diet for an entire month really make a difference in how I feel?

Why I tried a high-protein diet

As a nutritionist, I know that protein helps with weight loss, building muscle, and feeling full. This understanding, coupled with continued protein marketing, led me to experiment. Many experts also note the growing interest in protein.

“High-protein diets are in vogue right now, with protein being positioned as the solution to everything,” says Jill McNutt, M.S., RD. “When people hear that it can help support their goals, it makes sense that they would want to try increasing it.”

But protein isn’t just about aesthetics, and the motivations can vary. “Someone may choose a high-protein diet to recover from injury, support a healthy weight, maintain function as they age, or feel fuller after eating,” says Christina Manian, RDN, MENV.

My go-to high-protein foods

Once I decided to prioritize protein, I didn’t start eating like a bodybuilder. I just pay more attention to what my meals revolve around. Over time, certain foods have become my default meals because they are easy, filling, and fit in with foods I already enjoy. This is what I eat most:

• Strained (such as Greek-style) yogurt: This is my breakfast staple. One 7-ounce container provides approximately 20 grams of protein. I pair it with berries, nuts, and chia seeds for fiber and healthy fats.

• egg: They’re affordable and easy to add to almost any meal. Each egg contains about 6 grams of protein, so scramble a few eggs with sautéed vegetables and whole-grain toast for a simple, balanced breakfast. I also cooked up a batch and kept it in the freezer for a quick snack.

• Chicken Breast and Turkey: Lean poultry can easily add protein without overthinking it. I batch cook chicken throughout the week for use in grain bowls, wraps, and salads.

• salmon: I don’t want all of my protein to come from poultry, so I add salmon once or twice a week to diversify my protein sources. I grilled the fish fillet for dinner and used the leftovers to make a salad the next day.

• Tofu and Lentils: I also don’t want this month to be all about animal protein. Tofu and lentil soup stir-fry became an easy weeknight staple that gave me variety and satisfaction at the same time.

Megan Huff, RDN, recommends “lean animal proteins like chicken and salmon because they are high in protein and relatively low in saturated fat.” She adds, “Salmon provides omega-3s, which have anti-inflammatory properties and support brain, eye, skin, and joint health.” Manian often encourages plant-based proteins, “especially whole sources of protein like tofu, quinoa, hemp seeds, chia seeds, and buckwheat.”

What I know about high-protein diets

I feel fuller – and snack less

Within the first week, I noticed that I wasn’t eating my mid-afternoon snack as often. High-protein diets have been shown to increase feelings of fullness and reduce hunger hormones compared to low-protein diets. Huff agrees: “Following a high-protein diet can help reduce the need for snacks by increasing feelings of fullness between meals.”

I have lots of energy throughout the day. Protein helps slow the digestion and absorption of carbohydrates into the bloodstream, which may contribute to more stable blood sugar levels. I don’t have the same drastic drop in energy between meals.

It changed the way I think about muscles

Protein plays an important role in maintaining lean body mass, which becomes increasingly important as we age. After age 30, adults lose approximately 3% to 5% of muscle mass every decade. Eating enough protein can help slow this decline, and research suggests higher protein intake may help preserve muscle during weight loss, especially when combined with resistance training.

That said, if weight loss is your goal, eating more protein alone won’t accomplish that goal. Losing weight ultimately requires a caloric deficit. Protein can help by increasing satiety and supporting muscle retention, but it’s not a shortcut.

“A common misconception is that eating more protein will automatically build muscle,” says McNutt. “If muscle growth is the goal, protein can support muscle repair, but over time, resistance training actually stimulates muscle growth.”

balance is everything

By week three, I realized something important. It’s easy to eat too much protein and not enough other substances. “I caution people if they want to increase their protein intake not to ignore fiber and plant foods, which can lead to bloating, gas and constipation,” Manion said.

She also points out that plant-based proteins provide more than just protein. “Not only do these typically have a lower environmental impact than animal proteins, but they also provide fiber that supports several other body systems, such as digestion and gut, heart, metabolic and immune health.”

It’s also worth noting that people with kidney problems should consult a healthcare provider before significantly increasing their protein intake, as higher protein loads can put additional stress on the kidneys. Protein needs are highly individualized.

For me, putting fruits, vegetables, whole grains, and healthy fats on my plate has been the biggest change. Protein is important, but it’s not the only thing that matters.

It’s sustainable – but it requires planning

Eating more protein isn’t difficult, but it does take deliberate effort. I have to think ahead, especially with lunch and snacks.

“A common challenge with high-protein diets is getting enough protein from whole foods, rather than packaged foods with added protein,” Huff says. “I advise clients to choose nutrient-dense foods first and then supplement with protein powder or bars as needed.”

Many high-protein snack foods contain added sugars or refined ingredients, and research shows that diets high in ultra-processed foods are associated with poorer overall diet quality. This suggestion had the greatest impact. Whole foods make me feel better overall.

bottom line

After a month of eating more protein, I became more aware of how I planned my meals. I feel fuller, my energy is more consistent, and I react less to snacks. The biggest shift isn’t eating more protein, but being more intentional about balance.

Read the original article on EatWell