According to the most recent NHANES [National Health and Nutrition Examination Survey] data, most adults consume about 16% of their calories from protein daily. So, for someone consuming 2,000 calories per day, that is about 80 grams of protein.” Men tend to eat more protein than women. It can be difficult to determine how much protein you need, in part because of the way health authorities structure their recommendations. The RDA [recommended dietary allowance] for protein is 0.8 grams per kilogram of body weight. But this is the minimum amount of protein you need for your basic nutrition requirements, meaning enough to keep you in fair health, to avoid malnutrition.

Health and fitness influencers have recently been emphasizing their protein intake on social media, encouraging followers to eat upwards of 100 grams of protein each day. However, experts say that how much protein you need is based on several factors, including your age, activity level, and health goals, and that there’s no one-size-fits-all recommendation for protein intake. Though it’s difficult to unintentionally eat too much protein, it can happen, and it can cause side effects like constipation, indigestion, and more.

Unfortunately, a large portion of an American’s diet is from simple, refined carbohydrates. The average man takes in about 296 grams of carbohydrates a day and a woman gets about 224 grams. If you need 2,000 calories a day, it is recommended that between 900 and 1,300 calories come from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day. Ideally, much of it should be from fruits, vegetables, and whole grains that are high in dietary fiber. Whole foods help reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health.

As of 2015, 76% of Americans weren’t eating enough fruit and 87% weren’t eating enough vegetables. Our portion sizes continue to increase and the current obesity rate exceeds 35% in nine states, 30% in 31 states, and 25% in 48 states.

According to the guidelines, carbohydrates should make up between 45 and 65% of your diet and the balance should be high-quality carbohydrates from fruit, vegetables, and whole grains. However, after analyzing 18 years of data, researchers found the typical American diet comprises only 9% high-quality carbohydrates and 42% low-quality carbohydrates such as refined carbs, added sugars, and starchy vegetables. While researchers noticed a 2% drop in overall carbohydrate intake and a 3% drop in refined carbohydrates over time, Americans are still eating too many refined carbohydrates, which raises the risk for obesity, type 2 diabetes, and cardiovascular disease.

What are the different types of carbs?

Nutrition experts divide carbohydrates into “good” and “bad.” Good carbs, like whole grains, brown rice, and legumes, don’t raise blood glucose quickly. Bad carbs, like white bread, cookies, and sugary sodas, cause blood glucose to rise quickly. Complex carbohydrates like whole fruits and vegetables or whole grains are considered healthy carbs—among the healthiest ones to eat. Complex carbs are made from simple sugars connected together and are helpful for energy and feeling full after eating. While refined carbs and added sugar are linked to increased risk of health conditions like type 2 diabetes and heart disease, some healthy-carb foods are incredibly nutritious and can protect your health.

Carbohydrates are broken down into two broad categories: simple and complex. 

Simple carbs are the bad kind. These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and making you feel hungry sooner. Short-lived fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure. 

Popular foods with simple carbs include:

• White bread
• Enriched or refined pasta
• Enriched or refined dough
• Pastries
• White rice 

Complex carbs are the good kind. They are often packed with nutritional layers like bran and fiber that make you digest them slower. Not digesting as fast also leads to a slow but steady release of glucose, preventing spikes in blood sugar.

Opting for a whole grain alternative to some of the above popular foods provides two major benefits. First, you get the same food but as a complex carb and with all the benefits that accompany it. Second, you are less likely to eat something processed that has a lot of added sugars.

Carbohydrates are further broken into three more categories: fibers, starches, and sugars.‌

Fiber comes from plant-based foods. Fiber is a complex carb that isn’t completely broken down during digestion. Instead, it passes through your intestines and helps digest other nutrients. It also helps you feel full longer, preventing overeating. 

Good sources of fiber include:

• Legumes such as lentils, beans, and peas
• Fruits and vegetables with edible skin or seeds
• Nuts and seeds
• Whole grains such as quinoa and oats 
• Brown rice, pasta, and cereals made of whole grains 

Starches are complex carbs. Starches function similarly to fiber. You digest them slower and they provide vitamins and minerals.

Starches are also found in many of the same foods:

• Legumes, primarily beans and peas
• Fruits
• Whole grains
• Vegetables, primarily corn and potatoes 

Sugars come in two forms: natural and added. Natural and added sugars are simple carbs, which means they are processed by the body quickly. The sudden spike and subsequent quick drop in blood sugar is often known as a sugar crash. 

Your body can’t tell the difference between natural and added sugar. Consider this: eating a candy bar provides your body with sugar and not much else. Eating fruit still provides sugar, but it also supplies your body with important fibers and starches. 

Why is consuming protein so important?

Protein is a nutrient your body needs to grow and repair cells, and to work properly. Protein is found in a wide range of food and you must get enough protein in your diet every day. How much protein you need from your diet varies depending on your weight, gender, age, and health. Meeting your protein needs is easily achieved by eating a variety of foods. Protein from food comes from plant and animal sources such as:

• meat and fish
• eggs
• dairy products
• seeds and nuts
• legumes like beans and lentils.

Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also built them as an energy source.

Some amino acids can be made by your body – there are 11 of these and they’re known as non-essential amino acids. There are 9 amino acids that your body cannot make, and they are known as essential amino acids. You need to include enough of these in your diet so that your body can function. The nutritional value of a protein is measured by the quantity of essential amino acids it contains. Different foods contain different amounts of essential amino acids. Generally:

Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins.

Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as ‘complete’ protein (or ideal or high-quality protein).

Soy products, quinoa and the seed of a leafy green called amaranth (consumed in Asia and the Mediterranean) also have all of the essential amino acids.

Some weight-loss programs, like the Atkins Diet and the Ketogenic Diet, call for high amounts of protein and fat while limiting carbs. However, research shows that they seem to primarily work well only in the short term. One reason may be that people aren’t able to stick with this type of eating plan over a long period.

Be mindful of what diets you try. Focusing just on protein and fat can keep you from getting all the nutrients you need, and that can lead to unhealthy side effects. That can lead to fatigue, dizziness, headaches, bad breath and constipation.

Can eating protein help you lose weight?

Protein is a macronutrient the body uses to build and maintain the health of bones, muscles, and skin. If you’re trying to lose weight, including more protein-rich foods in your diet can help increase satiety, which may lead you to consume fewer calories overall, which can result in weight loss. Protein-rich foods are also important in building lean body mass, which may help boost your metabolism so that your body is more efficient at burning calories.

Increasing your protein intake beyond 0.8 grams per kilogram might be helpful for those looking to lose weight as long as it does not mean excess calories. It can help with weight in that it can balance satiety or our fullness factor. While calorie restriction is typically required for weight loss, loading up on protein-rich foods can help you feel satisfied, and therefore less hungry, even within those caloric constraints.

Eating more protein for the purpose of weight loss works best under certain conditions. A 2020 study published in Advances in Nutrition found that people primarily benefit from a higher protein intake when they’re also cutting calories and exercising. But simply adding more protein to your diet and calling it a day won’t deliver the weight loss you’re looking for.

Eating more protein may help you lose body fat while maintaining muscle mass, especially if you include resistance training. But overdoing it on protein can have some negative consequences on your health, including nutritional deficiencies, constipation, and a depressed mood. Aim for a balanced, varied diet that also includes whole grains, healthy fats, plant-based sources of proteins, fruits, and vegetables along with your more dense protein sources.

There is no magic solution

Weight loss depends on eating fewer calories than you use. This basic fact underlies the success (or failure) of all weight-loss diets and plans. Increasing your physical activity and reducing the calories in your diet leads to weight loss. Apart from this negative energy balance, your diet’s content also matters. Food that promotes satiety and maintains metabolism despite reduced calories is the key to successful weight loss.

A high protein diet (25% of total calories) and a typical protein diet (15% of total calories) will yield the same weight loss if both diets are similarly calorie-restricted. Protein does not cause weight loss. But a diet high in protein will keep you from feeling hungry for longer.

Weight loss needs a negative energy balance. You must reduce your calorie intake to less than your expenditure to lose weight. Maintaining an intake of high protein with reduced calories is difficult with food items. Food is rarely pure protein. Most food will also provide you with dietary fiber, carbohydrates, minerals, vitamins, and fats. These are all essential for you. Adopting a diet high in protein by using supplements could leave you deficient in vital nutrients.

Protein adds a metabolic burden on your body, especially on the kidneys. A high protein intake for a long time can cause digestive, kidney, and bone disorders. People with a very active lifestyle can tolerate higher amounts of protein than those with a sedentary lifestyle.

For most healthy people, a high-protein diet generally doesn’t hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller. However many health issues may happen if you follow a high-protein diet for a long time. And researchers are still studying the long-term risks of high-protein diets that limit carbohydrates (carbs).

• Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation.
• Some high-protein diets allow red meats, processed meats, and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
• A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that’s broken down.

The quality of the carbs you eat is important too. Cut processed carbs from your diet, such as chips and cookies. Choose carbs that are high in fiber and nutrients, such as whole grains, vegetables, and fruit. Remember that weight loss may be short-term, especially if you go back to how you used to eat. The best eating plan is one that you can stick to.