When determining how much protein to eat in a day, experts recommend a minimum of 0.8 grams of protein per kilogram of body weight, with the average person weighing 150 pounds needing at least 54 grams of protein daily. Aiming for closer to 150 grams of protein, which is more like 1 gram per pound of body weight, is beyond the recommended amount for the average person. Consuming too much protein can put strain on the kidneys, especially for those with pre-existing kidney conditions, diabetes, or chronic dehydration.
Despite the risks, high-protein diets are popular, with many Americans wanting to increase their protein intake. However, a healthy diet is all about balance, and excessive protein consumption may deprioritize other essential nutrients. Good sources of protein include poultry, fish, eggs, lean meats, legumes, nuts, seeds, tofu, and Greek yogurt. While supplements can help, whole foods are preferable due to their accompanying nutrients.
Incorporating protein into the diet should be done thoughtfully and in balance with other essential nutrients. Athletes and older individuals may need increased protein for muscle rebuilding, but simply increasing protein intake will not build muscle without proper exercise. Dietitians recommend consulting a healthcare professional before starting a high-protein diet, and incorporating a variety of foods for overall health and wellness. Balance, moderation, and individualized approaches are key when it comes to protein consumption for optimal health.
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