5 Protein Mistakes Making You GAIN Weight
... Use protein to optimize your weight loss
Written by: Dr. Marc Morris Ph.D CSCS
If you’re looking to lose weight, you’ve probably started exercising more, eating healthier, and even incorporating more protein into your diet. While protein is helpful for weight loss, it’s important to understand that certain mistakes with your protein consumption could be sabotaging your progress.
Today we'll explore the five most common protein mistakes that can slow down your weight loss journey and how to fix them effectively.
#1 The Wrong Protein Sources:
Choosing the right protein sources is key when aiming for weight loss. While increasing protein intake is always good, it's equally important to consider the nutritional content of the protein sources.
For example, many people think of peanut butter as a protein source, when in reality it is a fat source that contains protein. If you’re eating peanut butter solely for the protein, you’re also driving up the calories from the fat content.
Opting for lean protein sources helps manage calorie intake effectively, promoting weight loss. For instance, chicken breast provides more protein and fewer calories compared to fattier cuts like chicken thighs.
Incorporating lean protein sources such as chicken breast, pork loin, egg whites, and Greek yogurt can support your weight loss goals.
#2 Not Eating Enough Total Protein
Simply consuming protein isn't sufficient for weight loss; you need to make sure you’re eating the right amount.
The general protein recommendations you’ll find online usually aren’t enough for weight loss. I recommend you aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day to support muscle preservation and metabolism during weight loss. When you lose weight, you lose some muscle too. This makes your metabolism go down. Eating enough protein will maintain that muscle mass, which will preserve your metabolism during weight loss. Increasing protein intake can help mitigate muscle loss, maintain satiety, and promote fat loss
If you aren’t sure what amount of protein is right for you, track your protein intake for 3-5 days, and find the rough average amount of protein you eat. Then add in around 20-30g more to your daily average.
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Watch the full video to learn about the 5 Protein Mistakes Making You GAIN Weight.
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Limiting The Amount Per Meal
#3 Limiting The Amount Per Meal
Contrary to popular belief, there's no need to limit protein intake per meal. The notion that the body can only utilize a certain amount of protein per meal is a myth.
Instead of fixating on meal timing or protein limits, focus on achieving your daily protein goals. Tracking daily protein intake and incorporating protein-rich snacks can help meet your nutritional needs effectively.
#4 Avoiding Protein Supplements
While not required, protein supplements can be valuable for meeting daily protein requirements, especially if you’re struggling to get enough protein from whole foods. Protein supplements are convenient and versatile, allowing you to easily increase your protein intake.
For example, protein powder has so many flavors, and is easy to incorporate in many snacks and meals. Using protein powder can increase the protein content of your food by 20-30g of protein, while also enhancing the flavor. With all of the variety protein supplements offer, there is truly something for everyone.
Opt for supplements with around 20-30g of protein and under 250 calories per serving for optimal fat loss support.
#5: Protein Preparation
You’ll stick to a high-protein diet if you enjoy what you’re eating. Experiment with various cooking methods, flavors, and seasonings to enhance the flavor of your protein sources. Grilling, baking, or using kitchen gadgets like pressure cookers and slow cookers can add variety to your meals.
Additionally, explore high-protein dessert options using ingredients like Greek yogurt or protein powder to satisfy your sweet cravings while staying on track with your weight loss goals. There are thousands of options when it comes to preparing high-protein meals, so don’t be afraid to experiment with new recipes.
Avoiding these five protein mistakes can significantly contribute to your weight loss success. By selecting the right protein sources, ensuring an adequate total protein intake, avoiding arbitrary limits on protein per meal, considering protein supplements when necessary, and preparing protein-rich meals in enjoyable ways, you can speed up your fat loss journey.
Want to Learn More?
Watch the full video to learn about the 5 Clear Signs that You are Losing Fat NOT Muscle.
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