For the average person, the recommended minimum amount of protein to consume per day is 0.8 grams per kilogram of body weight. This translates to at least 54 grams of protein daily for someone weighing 150 pounds. However, some influencers on social media platforms like TikTok promote high-protein diets that recommend well over 100 grams of protein a day, which is beyond the necessary amount for most individuals.
Excessive protein intake can lead to kidney strain, especially for those with pre-existing kidney conditions, diabetes, or chronic dehydration. Despite these risks, high-protein diets are popular among Americans, with a growing number of people interested in increasing their protein intake.
Health experts emphasize the importance of balance in a healthy diet, highlighting the need for other essential nutrients like fiber and complex carbohydrates in addition to protein. While athletes and older individuals may need more protein to support muscle rebuilding, simply increasing protein intake will not build muscle without proper exercise.
Good sources of protein include chicken, turkey, fish, eggs, lean ground beef, legumes, nuts, seeds, tofu, eggs, and Greek yogurt. While supplements can help meet protein requirements, whole foods are preferable due to their accompanying nutrients.
It is essential to consult with a physician or registered dietitian before embarking on a high-protein diet to assess individual risks and medical history. Long-term commitment and a balanced approach to diet are recommended for overall health and wellness.
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