--- title: How High Protein Diets Compare To Each Other description: When experts decry protein-heavy diets, the issue is usually not quantity but quality. canonical: https://time.com/4518288/high-protein-diet-comparison/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-10-07T12:00:55.000Z article:modified_time: 2026-02-23T01:00:02.719Z article:section: Health og:title: From Paleo to Atkins: How High-Protein Diets Stack Up og:description: Think quality not quantity og:url: https://time.com/4518288/high-protein-diet-comparison/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blta86e460a43599266/6987814df887dc6e49e8a57c/time-50-healthiest-foods-dark-meat-chicken-poultry.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2560 og:image:height: 1440 og:image:alt: healthiest foods, health food, diet, nutrition, time.com stock, dark meat, poultry, chicken og:type: article twitter:card: summary_large_image twitter:title: From Paleo to Atkins: How High-Protein Diets Stack Up twitter:description: Think quality not quantity twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blta86e460a43599266/6987814df887dc6e49e8a57c/time-50-healthiest-foods-dark-meat-chicken-poultry.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # From Paleo to Atkins: How Popular High-Protein Diets Stack Up > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Oct 7, 2016 12:00 PM UTC  Danny Kim for TIME by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Oct 7, 2016 12:00 PM UTC Protein is crucial to nearly every bodily function. We need it to have energy, to feel full, to build muscle, to process nutrients and to boost immunity to send chemical signals—basically, to stay alive. And with so much new research pointing to the nutrient’s power as a hunger buster and super sculptor, it’s easy to think the more protein, the better. But is that wise? When experts decry protein-heavy diets, the issue is usually not quantity but quality. “It’s not protein per se that’s a problem, but the ‘passengers’ it brings with it,” explains Tom Rifai, MD, regional medical director of Metabolic Health and Weight Management for the Henry Ford Health System in Detroit. “You can’t compare egg whites, fish, or beans to fatty porterhouse steak.” Eating a lot of meat means getting a ton of calories and saturated fat as well as a digestive by-product called TMAO, all of which can contribute to higher risks of certain cancers, [diabetes](http://www.health.com/type-2-diabetes), and cardiovascular disease. Indeed, a 2014 study published in _Cell Metabolism_ showed a hike in cancer mortality risk for people who ate more animal protein in midlife. On the flip side, a new study from the Harvard T.H. Chan School of Public Health found that adults who ate a plant-based diet and dropped one or two servings of animal-based foods—to four or fewer servings a day—cut their risk of type 2 diabetes by up to 20 percent. The takeaway: If you want to bump up your protein, grab those extra grams from [plant sources](http://www.health.com/health/gallery/0,,20718479,00.html) or even fish (both of which offer beneficial nutrients on top of protein) rather than red meat. Curious about how some of the more popular high-protein diets stack up? Here’s the lowdown. ## Atkins **What it is:** In Phase 1 of the classic plan (now called Atkins 20), you aim for 10 percent of daily calories from carbs; the rest come from protein and fat. **Pros:** Can help you shed weight short-term; may improve blood sugar levels. **Cons:** Many people replace the missing carbs with red meat and saturated fat. **Bottom line:** It can help kick-start weight loss, but the long-term effects of restricting carbs and eating excessive animal fat are murky. A vegan spin-off, [Eco-Atkins](https://www.atkins.com/how-it-works/library/articles/the-eco-atkins-diet), calls for getting protein (about 31 percent of calories) from plant sources. **To buy**: $17; [amazon.com](http://aax-us-east.amazon-adsystem.com/x/c/QtK9XiIENU3K90cTv0KC-XEAAAFXkKpTvwEAAAFKAdlCDRk/https://www.amazon.com/New-Atkins-Made-Easy-Starting/dp/1476729956/ref=as%5Fat/?creativeASIN=1476729956&linkCode=w50&tag=healthcom04a-20&imprToken=i4YBuqsUmpI16H-nDHUINQ&slotNum=0) **_Health.com:_** [_10 Ways Get Protein Without Eating Meat_](http://www.health.com/health/video/0,,20973780,00.html/?xid=time) ## Paleo **What it is:** Focuses on foods that can be hunted and gathered, with 19 to 35 percent of calories coming from protein (mostly animal sources). **Pros:** Banishing refined carbs and processed foods can help with weight and blood sugar control. **Cons:** Often high in saturated fat; omits healthy dairy, whole grains, and legumes. **Bottom line:** Eating more whole foods, including quality protein and produce, is never a bad thing, but cutting out legumes and whole grains could leave you short on vitamins and fiber. **To buy**: $15; [amazon.com](http://aax-us-east.amazon-adsystem.com/x/c/QtK9XiIENU3K90cTv0KC-XEAAAFXkKpTvwEAAAFKAdlCDRk/https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/ref=as%5Fat/?creativeASIN=0470913029&linkCode=w50&tag=healthcom04a-20&imprToken=i4YBuqsUmpI16H-nDHUINQ&slotNum=2) ## South Beach **What it is:** Reduces carbs to about 30 percent of daily calories (in its first phase), with the balance made up by lean protein and unsaturated fats. **Pros:** While the first phase reduces carbs somewhat steeply, the plan as a whole provides a healthy combination of fruits, veggies, legumes, grains, good fats, and protein. **Cons:** If you get most of the protein from animal products, the diet can still be high in saturated fat. **Bottom line:** It’s a more moderate way to slash carbs and ramp up protein intake. **To buy**: $7; [amazon.com](http://aax-us-east.amazon-adsystem.com/x/c/QtK9XiIENU3K90cTv0KC-XEAAAFXkKpTvwEAAAFKAdlCDRk/https://www.amazon.com/South-Beach-Diet-Delicious-Doctor-designed/dp/B001C3N1XW/ref=as%5Fat/?creativeASIN=B001C3N1XW&linkCode=w50&tag=healthcom04a-20&imprToken=i4YBuqsUmpI16H-nDHUINQ&slotNum=4) **_Health.com:_** [_10 Protein-Packed Pulse Recipes That Satisfy_](http://www.health.com/health/gallery/0,,20932754,00.html/?xid=time) ## Zone **What it is:** Every meal and snack aims for a mix of 30 percent protein, 40 percent carbs and 30 percent fat, with the goal of lowering inflammation and improving hormonal control. **Pros:** Promotes weight loss; includes less total fat and cholesterol and a more moderate amount of carbs than other high-protein-diets. **Cons:** You may still end up eating fewer veggies, fruits, whole grains, legumes, and other healthy carbs. **Bottom line:** It can be hard to stick with a plan that demands a formula each time you bring fork to mouth. **To buy**: $30; [amazon.com](http://aax-us-east.amazon-adsystem.com/x/c/QtK9XiIENU3K90cTv0KC-XEAAAFXkKpTvwEAAAFKAdlCDRk/https://www.amazon.com/Enter-Zone-Dietary-Road-map/dp/0060391502/ref=as%5Fat/?creativeASIN=0060391502&linkCode=w50&tag=healthcom04a-20&imprToken=i4YBuqsUmpI16H-nDHUINQ&slotNum=6) _This_ [_article_](http://www.health.com/nutrition/high-protein-diets/?xid=time) _originally appeared on_ [_Health.com_](http://www.health.com) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4518288/high-protein-diet-comparison/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4518288/high-protein-diet-comparison/"},"headline":"From Paleo to Atkins: How Popular High-Protein Diets Stack Up","datePublished":"2016-10-07T12:00:55.000Z","dateModified":"2026-02-23T01:00:02.719Z","description":"Think quality not quantity","url":"https://time.com/4518288/high-protein-diet-comparison/","keywords":["Diet & Nutrition"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blta86e460a43599266/6987814df887dc6e49e8a57c/time-50-healthiest-foods-dark-meat-chicken-poultry.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blta86e460a43599266/6987814df887dc6e49e8a57c/time-50-healthiest-foods-dark-meat-chicken-poultry.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"healthiest foods, health food, diet, nutrition, time.com stock, dark meat, poultry, chicken","caption":"healthiest foods, health food, diet, nutrition, time.com stock, dark meat, poultry, chicken","creditText":"Danny Kim for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4518288/high-protein-diet-comparison/","name":"From Paleo to Atkins: How Popular High-Protein Diets Stack Up"}}]}] ```