Protein is only beneficial when consumed in moderation.  Protein deficiency is dangerous and may cause insulin resistance, hair loss, low body temperature and loss of skin elasticity.  Insufficient protein consumption can also cause loss of muscle mass.  By losing weight due to low protein diets people usually lose muscle mass and not fat, which is very dangerous.  On the other hand, excessive consumption of protein can damage health as well.  It may result in liver dysfunction, loss of bone density and kidney stones.
 
The recommended intake of protein is 0.8 to 1.2 grams per kilogram of bodyweight.  However this amount can be increased for athletes to 1.0 to 2.0 grams per kilogram of bodyweight.  Some forms of protein may cause allergic reaction, as each has a slightly different structure.  In order to maintain a healthy balance, we should consume foods rich in proteins.  Legumes, meat, nuts and dairy products are good sources of protein.  They are also considered to be good choices for vegetarians.  There are many simple protein recipes.  Low protein recipes are advisable for people suffering from kidney diseases.  However, when lowering the amount of protein, you also lower the amount of calories, which are essential in maintaining healthy body weight.  To compensate the amount of fats should be increased.  It is also good to consume more candy and sweeteners, like honey, jam, jelly and sugar.  There are various examples of modifying typical recipes into low protein recipes.  For example you can substitute low-protein noodles for regular noodles, regular mayonnaise for low-calorie mayonnaise.  Vegetables and grains must dominate on the menu and the consumption of meat must be reduced.  It is also advisable to add low-protein pastas and breads and to replace cream with milk.
 
The popularity of high-protein diets has been soaring in recent years.  It currently rates higher than the Atkins Diet and The Mediterranean Diet.  It is the perfect diet choice whether you want to gain weight, lose weight or increase muscle.  High-protein recipes are effective for weight loss, since most of the high-protein foods contain low amount of fat and carbohydrates.  Some high-protein foods include rice and beans, tacos with beans, cereal, peanuts, lentils, curd and wheat germ.  Protein shakes are a perfect solution for people who have no time to cook high-protein meals.  They are safe and have no side effects and it doesn't take you much time to prepare them.  Just mix two tablespoons of protein shake powder with liquid like water, milk or juice.  Keep in mind, it is healthiest to get the bulk of your protein from food and specific attention should be paid to the quality of the particular brand of protein shake you intend to drink.  Protein shakes are good in the morning and after a workout, when you need to repair your muscles.  The shakes are available in many flavors, including chocolate, vanilla and strawberry.