Macro partitioning
Higher-protein diets (27% vs 18% energy) produce small-to-moderate improvements in adiposity (weight loss, BMI, waist circumference), blood pressure, and triglycerides compared to lower-protein diets, though these benefits are offset by increased gastrointestinal adverse events and lack of effect on bone/kidney health in healthy populations.
If you are healthy and want to lose weight or improve blood pressure, increasing your protein to about 27% of your calories (compared to a standard 18%) can help you lose about 1.2 kg more over 3 months and lower your blood pressure slightly. However, expect more stomach issues like bloating or constipation, and do not expect improvements in cholesterol or blood sugar beyond what you get from weight loss itself. The benefits are real but modest.
Higher-protein diets probably improve adiposity, blood pressure and triglyceride levels, but these effects are small and need to be weighed against the potential for harms.
Why this rating
Moderate quality evidence (GRADE) for weight/BP/triglycerides, but limited by heterogeneity and risk of bias in many included RCTs.
Source
Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis
Nancy Santesso et al. · European Journal of Clinical Nutrition · 2012
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