The Growing Trend of High-Protein Diets for Women: What You Need to Know

The Rise of High-Protein Diets for Women

Current health trends often recommend that women adopt high-protein diets to support muscle growth, maintain a healthy weight and reduce body fat which becomes more of an issue for them as they age. Protein, one of the 3 macronutrients along with carbohydrates and fat, is essential for muscle repair and growth where one’s protein needs will vary based on factors such as activity level and body weight. The CDC recommends a baseline of 46 grams of protein per day for the average woman, but many health experts are now encouraging higher protein intake, particularly for active women. This study recommends >1g/kg/day which equates to 59 g for a 130 lb female, 68 g for a 150 lb female and 79 g for a 170 lb female. (Nabuco et al 2019) However, is this really appropriate?

This shift in dietary trends raises questions about the long-term effects of high-protein diets, particularly those that rely heavily on animal-based protein sources. It has been shown that protein, particularly from animal sources, is crucial for muscle mass production and overall muscle protein synthesis, but the source and accompanying macronutrient balance are other critical factors to consider.

For Animal Protein Focus on Lean Cuts of Meat

If you choose to include animal-based protein in your diet, it’s highly recommended to focus on lean cuts of meat. Opt for lean chicken breast, turkey, beef or fish rather than fattier cuts.  Keep in mind that with seafood it is important to ensure you are choosing sources with low mercury levels. This approach allows you to benefit from the muscle-building properties of animal protein without significantly increasing your intake of fat, which can negatively impact cardiovascular health and insulin sensitivity. 

*Given the current concern with the bird flu at the time this article is published (3/2025) and in an attempt to prevent propagation of the virus, it is suggested to not consume poultry.

Eggs and Their Potential Health Risks

Despite being a popular source of protein, eggs are not recommended as a primary protein source due to several concerns. Eggs, like other animal-based proteins, tend to be high in fat, particularly saturated fat, which can contribute to cardiovascular issues and other health risks. Additionally, there are growing concerns about the viral-promoting effects of eggs.

Eggs are often used in the culturing of viruses for vaccine production, raising concerns about their potential role in propagating viral infections. It has been shown that egg allergies are correlated to an increase in the concentration of Epstein-Barr virus (EBV) material in individuals, suggesting a correlation between egg consumption and viral activity.  Refer to this article in reference to the connection between underlying long term viral infections, pain and postural tension. 

In addition to their viral promoting nature, egg consumption has been linked to cardiovascular disease, cancer and all-cause mortality in some studies. For example, research cited in Mastering Diabetes suggests that excessive egg intake may not be conducive to long-term health, particularly for individuals at risk of heart disease (Khambatta & Barbaro, 2020).

Why Healthy Carbohydrates Matter: Fruits and Vegetables 

In addition to protein, it’s important to focus on the role of carbohydrates, particularly healthy ones found in fruits and vegetables. These carbohydrates provide essential energy for your body and help regulate blood sugar levels. When consumed in adequate amounts, they reduce the risk of chronic diseases such as heart disease, diabetes and cancer.

Vegetables should make up a significant portion of your daily intake—aim for 7-8 servings a day, emphasizing starchy vegetables like potatoes, sweet potatoes and squash. These starchy carbohydrates provide vital energy along with excellent bioavailable protein while also containing a wide range of healing nutrients such as phytochemicals. Fruits should also be included in your diet, with 6 servings per day being an ideal goal and are great snack options. The natural sugar found in fruit, along with its powerful antioxidants and vitamins, is a critical source of energy for your cells and should not be feared.

Leafy greens, such as spinach, kale and arugula, are another essential part of your diet. Aim for 2.5-5 cups per day of these nutrient-dense gifts from nature. 

• • Spinach: 0.9 g of protein per cup
  • Kale: 0.6 g of protein per cup
  • Arugula: 0.5 g of protein per cup

Together, fruits, vegetables and leafy greens support your body’s optimal function and promote long-term health.

The Importance of Reducing Fat and Balancing Macronutrients

To prevent blood sugar dysregulation, manage a healthy weight and prevent chronic health conditions, it’s essential to reduce the intake of fats, especially when pairing them with carbohydrates. High-fat diets, particularly those high in saturated fat, can interfere with glucose metabolism by blocking glucose from entering your cells where it is vitally needed. This in turn causes increased blood glucose levels and insulin demand leading the way to weight gain and reduced insulin sensitivity. Glucose, the primary energy source for your brain and muscles, is essential for cell function. Your brain only runs on glucose (not fat).  Without glucose, your body will experience energy depletion which can result in increased fatigue, decreased cognitive function, poor healing, impaired muscle mass building, inflammation and many more health issues. 

Furthermore, when fat consumption exceeds your body’s ability to metabolize it, the fat enters your bloodstream, which can reduce oxygen levels. This can impair immune function, making it more difficult for your body to fight off infections and detoxify effectively. High fat diets are associated with increased cholesterol levels and the development of fatty liver. Even though plant based fats such as nuts, avocados and olives spend less time in the blood than animal ones, it still can interfere with optimal blood oxygen and glucose balance.

In general, if consuming fat, it is best to do it in isolation from carbohydrates to best avoid blood sugar strain. For example, if you are going to have some nuts as a snack, have them by themselves and not combined with fruit, crackers or some other carbohydrate. 

The book Mastering Diabetes highlights the importance of balancing carbohydrate intake with low fat consumption which is in contrast to current health trends of villainizing carbohydrates. It emphasizes that a high-fat diet can actually decrease insulin sensitivity and increase LDL cholesterol levels, both of which are associated with an increased risk of chronic diseases such as heart disease, diabetes, and obesity (Khambatta & Barbaro, 2020).

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