International Fitness Model & Creator of Tiara Protein Powder

Diet Effects High Protein vs Low Protein

What are the diet effects High Protein has on the body and overall health? Following a high protein diet ( and that doesn’t mean restrict healthy carbohydrates) is not only very healthy but can help achieve lower body fat, higher energy and better health.

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Selecting high protein foods like skinless chicken, fish, lean beef and using high quality protein supplements are healthy choices in a high protein diet.

It’s recommended by many nutritionists and sports performance coaches that the ideal amount of protein to consume is 1-gram of protein per round of body weight per day.  Its difficult to consume the optimal amount of protein using food alone.  That is why supplementing with high quality protein substances is essential.

Soy-based protein supplements are made from the protein in soybeans, so it is a plant-based protein. The molecular structure of soy is not as similar to our own human protein structure as animal based proteins.  That means soy protein, and other plant based proteins like rice and pea, have a far lover absorption rate in the body than animal based protein such as egg and whey.

Whey protein based supplements are closer to our own molecular structure and are therefore more easy absorbed by the body. Whey protein is considered a “complete protein” and contains all the amino acids your body needs on a daily basis.  Although derived from milk, an animal product, whey protein contains no lactose and there are many No-Carb supplement choices with low calories as well.

Diet Example High Protein — Sample high protein food list


  • 2 hardboiled eggs (14.4g)
  • 2 slices Canadian bacon (11.2g)
  • 2 slices cheddar cheese (13.8g)
  • 1 cup black beans (15.2g)
  • 1 cup brown rice (5g)
  • 2/3 cup shredded cheese (12g)
  • 10 ounces grilled salmon (50g)

Protein leaves you feeling satiated (full) for longer than carbs or sugar.  Grabbing a handful of nuts, which contain protein, is a far better choice for a snack than “protein bars” containing soy.  Remember that most protein bars have soy protein rather than superior whey protein.