Eat more protein and avoid this mistakes

Eating More Protein? Avoid These 6 Common Mistakes

Adding more protein to your diet can help you lose weight and improve fitness, but there are common mistakes that can get in the way of your progress. Here are six pitfalls to watch out for and tips to avoid them.

1. Eating Too Little Protein

Protein is essential for overall health, supporting organ function, muscle repair, and immunity. But many people don’t eat enough.

How much do you need? Multiply your body weight in pounds by 0.55 to 0.72 to determine your daily protein needs. If you're building muscle or are older, aim for the higher end of this range. Signs you’re not getting enough include:

• Frequent snacking or cravings

• Weakness or fatigue

• Brittle hair or nails

Quick ways to add protein:

• Toss eggs, beans, or cheese into meals like salads or pasta.

• Snack on Greek yogurt or cottage cheese with fruit.

• Spread peanut butter on toast or use it as a dip for celery.

2. Eating Too Much Protein

While high-protein diets are generally safe, overdoing it can cause issues like constipation, dehydration, or weight gain.

Signs you’re overdoing it:

• Bad breath

• Kidney strain (if pre-existing issues exist)

• Imbalanced diet

Balance is key. Include fruits, vegetables, whole grains, and healthy fats to round out your meals.

3. Not Spacing Out Protein

Eating all your protein in one meal isn’t ideal. Instead, spread it throughout the day for steady energy and muscle repair.

Tip: Aim for 20–30 grams of protein per meal.Examples:

• Snack on pistachios or tuna packets.

• Include edamame in your snacks or meals.

4. Overlooking Protein Quality

Not all protein is created equal. Lean meats, seafood, dairy, and plant-based options are excellent choices.

What to avoid:

• Processed meats, which often contain added sodium and saturated fat, increasing health risks.

• Over-relying on protein bars or shakes, which may have added sugars.

Opt for whole food sources whenever possible for better nutrition.

5. Ignoring Plant-Based Proteins

Animal proteins are popular, but plant-based proteins like beans, tofu, and lentils are rich in fiber, vitamins, and minerals.

Why it matters:

• Improves heart health and digestion.

• Provides sustainable protein options.

If you’re vegan or vegetarian, include a variety of plant-based proteins to ensure you get all essential amino acids. Monitor nutrients like vitamin B12 and iron, which may be harder to obtain from plants.

6. Sticking to the Same Protein Every Day

Eating the same protein daily might limit the variety of amino acids your body needs.

Try this:

• Add kidney beans to chili.

• Incorporate salmon or other fatty fish into salads.

• Experiment with new recipes to keep meals exciting and diverse.

Takeaway

Protein is essential for maintaining muscle, supporting organs, and boosting weight loss. To maximize its benefits:

• Eat the right amount for your goals.

• Space it out across meals.

• Include a variety of high-quality sources, prioritizing plant-based options when possible.
  

If you're unsure how to tailor your protein intake, consult a registered dietitianor follow our Bodyweight Diet Program.

The Bodyweight Team