Usually, people are of the view that they can lose weight by consuming food high in protein. It is right to think like this as protein keeps you feeling full for a long time as it break moderately than carbs. One can shed a lot of weight and lose muscles less by eating protein in enough amounts as it can improve your metabolism. Moreover, you can automatically shift from processed junk carb-based foods to healthy food like dairy, lean meat, legumes, nuts, and seeds if you want to consume more protein.
According to many studies, protein-rich foods can help in losing weight. But according to another study released in 2015, you can gain 10% more body weight by including over 20% animal protein in your routine diet as compared to the diet containing protein below 15%. The contradictory results of the studies have compelled us to find answers to the question: Does protein make you fat?
According to the creator of ‘Read It Before You Eat It’ and ‘BetterThanDieting.com’ – Bonnie Tau-Dix, people do not understand the presence of calories in the protein so they consume more calories than they burn in daily routine by consuming excess protein which can help them in gaining weight instead of losing it.
A diet rich in protein can help losing weight for some time only
Though according to certain evidence one can lose weight fast by eating low-carb and protein rich diets but there is no evidence about the longevity of the weight lost with the help of high protein diets.
In a study printed in 2007, more than 300 women with obese were divided into four factions to give different types of diet to each faction. They are given a carbohydrate-based diet, a diet with roughly balanced protein, a fat-rich diet and an Atkins diet with a low carb high protein diet separately to each group for a year.
It was revealed at the end of the study that the women who ate protein-rich Atkins diet lost nearly 10 pounds whereas 3-6 pounds were lost by the women in other groups. But, according to experts, most of these women could not continue the diets assigned to them for a long time.
Another study has suggested that to lose weight you must focus more on reducing the intake of high-calorie foods. One cannot lose weight just by regulating fat, carbs, and protein in your diet unless you reduce the intake of calories. According to them, you can feel fuller by eating a high-protein diet but it may not show better results unless you lower the intake of calories directly or indirectly.
Growth of muscles cannot be ensured by adding more protein to your diet
A study was conducted in 2004 to observe the effect of adding high-protein foods in the diet of athletes on the growth of their muscles and performance. It was revealed after this study that increased level of protein intake in the regular diet has benefited the athletes like football players and runners for long distances etc. who need more muscle power and endurance because they got enough protein required by them.
According to a report from the National Institutes of Health, for the growth of the muscles of every athlete, only a small amount of additional protein is enough. They can get this additional dose of protein by eating some more food.
According to experts, many people drink more protein shakes to shape up their bodies quickly but most of them do not need these shakes for this purpose. Thus you can interrupt your weight loss program by consuming a high protein diet in many ways as discussed here under.
Eat meat in abundance
Though you may feel full for a long time after eating meat but you are also consuming more calories than you can burn in a day. The excess calories consumed by you will add fat in your body instead of building your muscles. Thus you will gain weight instead of losing it by eating too much meat in routine.
You can fix the tendency of gaining weight by eating too much meat by adding dairy and vegetables in your diet that is low in calories and high in protein. For instance, you can add a cup of beans or Greek yogurt to get 15 grams of protein and calories, not even 200. If you like to eat meat then instead of eating red meat you should go for lean meat in moderate quantities. So you can lose weight by eating too many proteins that are low in calories.
According to experts, the most preferred fuel for your brain is carbohydrates or glucose. When you cut carbs in your routine diet to lose weight then it can discourage your mood and your body will need more carbs which will spoil you. when you again eat carbs you can eat it in abundance which will put off all the progress you have made to lose your weight. They further said that a small piece of carb food can attract you to eat when you are strictly on a protein-rich diet.
This problem can be solved by eating a balanced diet. According to experts, you should include 50-55% of healthy carbs in your routine diet to get calories and other nutrients. Some of the carbs can also help you in losing weight along with protein like fruits, veggies, and whole grains.
Lack of energy for a workout
According to Taub-Dix, for any activity, your body needs fuel which it can get from carbs as they offer a lot of energy. If you cut down carbs to focus on a protein-rich diet to lose weight then you can feel fatigued and tired which will affect your workout session which can obstruct the productivity of your program to lose weight. Lethargic feeling and fewer workouts go on in a cyclical manner as if you do not workout you may feel lethargic and when you feel lethargic you will not work out properly.
This issue can be resolved by adding some carbs in your routine diet as losing weight by focusing on a high protein diet does not mean to avoid carbs completely. As recommended by the Dietary Guidelines for Americans, to get the calories required by you in your daily routine you must include 45-65% carbs in your diet. You can fairly add energy for your body by adding some whole carbs like fruits, whole grains, and legumes in your routine diet. You should eat carbs before and after your workout sessions.
Not adding adequate fiber in your routine diet
According to various studies, when you eat fiber-rich food then you may feel full for a long time along with keeping your GI tract healthy by feeding your gut with healthy bacteria and losing weight because fiber absorbs fluid in your food. But when you eat too much protein then you will not be consuming the main sources of fiber and nutrients with fewer calories to make you feel satisfied for a long time like whole grains, fruits, and veggies. The experts further say that you may not be providing good bacteria to your gut if you are focused only on protein-rich foods.
This issue can be resolved by including at least 25-30 grams of fiber in your routine diet in the form of whole grains, fruits, and vegetables.
What is the right amount of protein to lose weight?
According to the guidelines of the Agriculture Department of the US, one should not include more than 35% calories in your daily diet. That means if you are looking for a diet with 2000 calories then you should eat food containing 175 grams of protein. According to a review of Texas University, obese women trying to lose their weight should eat food to provide then not more than 255 calories required to their body in a routine. According to some other experts, most people need nearly 100 grams of protein and 20% of calories at the maximum. But you should keep in mind that you may need more protein if you fail to cut your calorie intake. You should also remember that you should spread the intake of protein required to your body to all the diets you eat in a day as for the growth of muscles you need 30-35 grams of protein with each meal. It will help you in controlling the effect of excessive intake of protein on your weight loss plan effectively.
So your weight loss plan can be affected with the intake of too much protein. According to experts, you may be consuming excess protein if you are feeling lethargic. Feeling thirsty, moodiness, constipation, change in the menstrual cycle, and gaining weight are some of the signs that ensure that you are consuming protein in excess. You should evaluate your condition on these signs and modify your diet plans.
Thus, you can stop gaining weight due to protein by including whole grains, fruits, and vegetables gradually in your daily diet to balance the level of protein. It will help you in shedding weight along with keeping you energized.
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