What’s the deal with high-protein diets?

By Jeanne Calitz, 10 June 2025

If you’ve been hearing talk of high-protein diets recently, you’re not alone. It’s a hot (and contentious) topic. But how much protein is enough, and how much is too much? We consulted the experts.

It’s safe to say that protein has become one of the wellness talking points over the last couple of years, with a high protein intake promoted via various diets. There was the paleo diet, banting, the keto diet, the carnivore diet and, most recently, the alarming trend among certain influencers of eating only meat.

“These trends all sound familiar,” says Cath Day, a registered dietician based in Constantia. “And technically they’re all related – they’re very similar to banting, which was huge in South Africa. Although the emphasis there was more on fats, it was still a high-protein diet.”

T-bone steak with atchar-anchovy butter

 Lauren du Toit, a registered dietician based in Durbanville, says that protein is indeed a very popular topic with her clients. “There’s no getting around the fact that protein is important,” she explains. “It’s one of the macro nutrients. You need it for muscle regeneration and recovery for your body to function. We know that menopausal women going through hormonal changes really need it and we know that children absolutely need it for their growth and brain development.”

Read more:Why protein is important in perimenopause

But there is an overarching trend that when it comes to protein – people are thinking about meat. “We have to remember that there are two main sources of protein,” emphasises Lauren. “We have animal protein and plant-based protein – and lots of people completely forget about the latter.”

Cath agrees that this focus on meat is problematic. “People forget about dairy, plants and grains as sources of protein. And remember that we want that variety in your diet because we know it’s good for gut health.

“I think what happens is that when people adopt a wellness approach or weight-loss journey, they tend to focus on one thing because it’s easier: now it’s protein. It takes much more headspace to go for balance and moderation.”

How much protein should you be eating?

What Lauren is seeing, however, is that people are either “overdoing it, or underdoing it” with their protein intake. There are the clients who think they need more protein than they do. And then there are clients who cut out protein as a first step on their weight-loss journey.

So, how much protein should you be eating every day? “The guideline we work with is between 0.8 and 1.2 grams per kilogram of body weight,” explains Cath. This means if you weigh 65 kilograms, for example, you should eat somewhere between 52 grams and 78 grams of protein per day.

Dieticians would also consider factors including your lifestyle, how active you are, any auto-immune diseases, etc. “It’s never a good idea to generalise nutrition,” says Cath.

But for people on a high-protein diet (and this increasingly includes people in the body-building and sports industries) the protein intake can go up to 1.8 grams of protein per kilogram of body weight. “That’s hectic,” says Lauren. “If we take a guy who weighs 100 kg, that could take you to 180 grams of protein per day!” This, she says, is where all the protein shakes and egg whites and a lot of raw things come in.

Lauren would caution against such an approach. “We don’t yet know the long-term effects of this type of diet,” she warns. “I’d be worried about renal function. I’d be worried about whether they’re getting enough fluids. And then we get to all the fats that go with the meat – you have to consider factors such as cholesterol, heart disease, or a family history of heart disease.” This, again, is why a one-size-fits-all approach to eating doesn’t work, and why dieticians like Lauren won’t recommend it.

Cath is also not a fan of high-protein diets. “When people inadvertently cut out fibre because they’re eating so much meat, they may experience gut issues, constipation, low blood pressure and poor energy levels. People are limiting their carbs, but they forget that carbs provide you with energy.”

Lauren will always recommend a moderate protein intake. “I like to look at a plate and say: you need 40% carbs on your plate, 30% protein and 30% fat. You can adjust it a little, of course. But for lunch, for example, I want to see all these groups represented: carbs, fat, protein and veggies.”

Good sources of animal protein include:

  • Chicken breast: approximately 30 g protein per 100 g
  • Pork loin: 24 g protein per 100 g
  • Salmon: 25 g protein per 100 g
  • Lean beef: 22 g protein per 100 g

As for the non-meat sources: dairy is a good source of protein and eggs contain 13 g of protein per 100 g. Good plant-based sources of protein include:

Lentil-salad

  • Hemp seeds: 30 g protein per 100 g
  • Peanuts: almost 26 g protein per 100 g
  • Pumpkin seeds: 24 g protein per 100 g
  • Soaked chia seeds: 16.5 g protein per 100 g
  • Legumes are also a good source of protein, with lentils coming in top at 8 g of protein per 100 g.

As long as you pay attention to the composition of your meals, it should be quite simple to eat the right amount of protein daily. It all comes down to balance. “Balance and moderation – this may not be a fun mantra,” says Cath, “but it works.”

Cath Day is a registered dietician based in Cape Town. Learn more at catherineday.co.za 
Lauren du Toit is a registered dietician practicing in Durbanville and Panorama. Learn more at dietitiancapetown.co.za.

This information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.

 

Jeanne Calitz

Article by Jeanne Calitz

Jeanne Calitz is a freelance lifestyle writer based in Kommetjie, Cape Town. She's a voracious reader and a fan of hyper-seasonal cooking and well-made cocktails (spicy palomas forever!) When not writing, you'll find her busy in the garden or walking the family's two Schnauzers, awestruck by the fact that she gets to live near the ocean.
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