New research published in the journal Cell Press Blue reviews more than 350 studies linking protein restriction to aging. The findings suggest that reducing protein intake may be beneficial for overall health and potentially increase longevity.

The authors highlight several mechanisms that explain how a low-protein diet can slow aging. This includes improving metabolism and cellular response to nutrients, as well as preserving healthy cellular function.

Traditionally, dietary recommendations have encouraged higher protein consumption, especially among older adults. However, this study suggests that many sedentary adults consume unnecessary amounts of protein, which can have negative effects.

Health consequences

Increased intake of certain amino acids could be linked to an increased risk of age-related diseases such as obesity and inflammation.

This raises concerns about current dietary guidelines promoted by the Trump administration, which recommend an increase in daily protein intake to 1.2-1.6 grams per kilogram of body weight (0.5-0.7 grams per pound), nearly doubling previous recommendations.

Diet and exercise

In this regard, researchers suggest that recommendations on protein consumption should be personalized, taking into account the level of physical activity.

Combining regular exercise with an adequate diet can mitigate the adverse effects associated with high protein intake, particularly in sedentary adults.

To all this, Dudley Lamming, a researcher at the University of Wisconsin-Madison and lead author of the study, highlights the importance of reconsidering dietary guidelines based on lifestyle, highlighting that public health could benefit from a review of recommendations on protein consumption.

Little protein and muscle mass

Is it possible to follow a low protein diet and maintain muscle mass? Yes, but it is difficult and depends on how low the protein is. To maintain muscle mass on a low-protein diet, it is usually necessary to compensate with strength training, sufficient calories, and a non-aggressive reduction in total energy.

What usually happens

The evidence consulted indicates that a low protein intake increases the risk of losing muscle mass, especially if there is also a caloric deficit or little physical activity. Instead, adequate protein intake, along with resistance exercise, helps preserve muscle and may even promote muscle gain in some people.

What helps preserve muscle

In practice

If the diet is “low protein” due to medical necessity, it should be done with professional supervision to minimize muscle loss.

But, if the goal is just to lose weight or “eat lighter,” it is usually better to moderate the protein, not cut it too much, because it is one of the most important factors in preserving lean mass.

simple rule

A low protein diet can be compatible with maintaining muscle, but only if the cutting is moderate and the rest of the strategy is well put together; If the protein drops too much, you will most likely lose muscle mass.

Most suitable proteins

In a low-protein diet, the most beneficial are usually those with high biological value, but in small portions and prioritizing those that provide the most quality per gram: eggs, fish, lean chicken and low-fat dairy products, because they concentrate essential amino acids. Plant proteins such as tofu, soy, lentils and beans can also be useful, especially if you are looking for variety and a better fiber profile.

What should be prioritized

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