As you’ve embarked on your journey toward better health and balanced nutrition, have you ever had someone suggest that protein can cause weight gain? If so, this article is for you!
Today, we're going to explore the intricate relationship between protein and weight gain, using a down-to-earth approach that will help you stay on top of your health goals. We'll dig into the science behind protein and how it can influence your metabolism, control your cravings, and shape your overall body composition.
But, before diving into the details, let's take a moment to briefly explore what protein is and why it holds significance in your dietary choices.
What Is Protein?
In the human diet, proteins are important macronutrients that are huge, complex molecules made up of chains of amino acids. Because they have a variety of shapes and activities, these adaptable biomolecules are essential to many biological functions.
Proteins can act as enzymes to aid in chemical reactions, hormones to control body functions, structural elements supporting tissues and organs, carriers of molecules such as oxygen in hemoglobin, and antibodies to protect against infections because of the specific shape and functions that each amino acid sequence confers on the protein. Blood sugar management, immune system health, and muscle function are all facilitated by proteins.
Why Is Protein Important?
Protein can also be important if you’re trying to lose weight or maintain weight because it:
Promotes Satiety: Meals high in protein are typically more filling and satiating than those high in fats or carbohydrates. Consuming protein can help suppress hunger and cravings, which can facilitate calorie restriction and help you maintain a weight loss regimen.
Supports Muscle Mass and Repair: Protein plays a pivotal role in gaining muscle mass. [1] When you engage in resistance training or exercise, it causes tiny tears in your muscle fibers. Protein provides the essential amino acids needed for the repair and growth of muscle, helping you recover your muscle and making them stronger over time.
Induces Metabolic Rate: Eating more protein can assist in maintaining or increasing muscle mass, which in turn can support a greater metabolic rate at rest. Having more muscle can help you burn more calories throughout the day since muscle tissue uses more energy when it is at rest.
Regulates Blood Sugar: Including protein in your meals helps lessen energy spikes and crashes after meals and aids in balancing blood sugar levels. [2] Better appetite control and a decrease in-between-meal snacking may result from this.
Enhances Fat Reduction: Compared with diets low in protein, there’s evidence to indicate that diets high in protein may enhance fat reduction while maintaining lean body mass.
Can Protein Make You Gain Weight?
Although there are several health advantages to eating protein, eating too much of it can cause weight gain. In fact, studies show that those who eat more than 20% protein — especially from animal sources — have a higher likelihood of gaining weight than people who only consume 10% or less protein. [3]
So, let's get granular and investigate how protein affects weight gain and what kinds of protein are most likely to cause it.
How Can Protein Make You Weight Gain
Here are some factors regarding protein intake that can lead to weight gain:
Excess Calories: Protein, like carbohydrates and fats, provides calories (energy) to the body. Consuming more calories than your body needs for its daily energy expenditure can lead to weight gain. If you consistently consume excessive calories from protein-rich foods, it can contribute to an overall caloric surplus.
Conversion to Fat: While protein is not as readily converted into fat as carbohydrates or dietary fats, excessive protein can still be converted into fat through a process called de novo lipogenesis. When your body has an abundance of amino acids (the building blocks of protein) and excess energy, it may convert some of these amino acids into fat for storage.
Increased Appetite: Some people find that high-protein diets can lead to increased feelings of fullness and reduced appetite, which may help with weight management. However, others may experience the opposite effect with protein-rich meals which can leave them feeling unsatisfied, causing them to overeat or snack on calorie-dense foods, ultimately leading to weight gain.
Imbalanced Diet: An excessive focus on protein consumption at the expense of other essential nutrients, such as fruits, vegetables, whole grains, and healthy fats, can lead to an imbalanced diet. A well-rounded diet is important for overall health and can help with weight management. Over-emphasizing protein intake while neglecting other food groups can contribute to weight gain due to an unbalanced nutritional profile.
High-Protein Foods That Can Cause Weight Gain
If you're looking for weight loss, it's important to understand which high-protein foods will lead to lean muscle mass rather than excess fat.
While protein is essential for muscle growth and overall health, the truth is that some highly concentrated protein-rich foods may also be high in unhealthy fats, added sugars, or excessive calories.
Here are some high-protein foods to avoid or consume in moderation if you're aiming for healthy weight and muscle gain:
Fried Chicken and Fast Food: Fried chicken and other fried fast-food items may be high in protein but they’re also high in unhealthy fats due to the frying process. These kinds of foods are also calorie-dense, which can lead to excessive calorie intake without providing essential nutrients.
Processed Meats: Processed meats like bacon, sausages, hot dogs, and deli meats can be high in protein, but are also typically high in sodium and unhealthy saturated fats. These foods are associated with an increased risk of health issues when consumed in excess.
High-Sugar Protein Shakes: Some protein shakes may have high protein content, but are also loaded with added sugars and artificial ingredients.
When choosing protein shakes, seek options with minimal added sugars or consider reputable brands like 310 Nutrition, which incorporate plant-based sweeteners into their meal replacement protein shakes. These choices can help satisfy your sweet cravings without significantly impacting your calorie count.
Sugary Cereals: Some cereals marketed as high-protein options may contain excessive added sugars. Always check the nutrition label for both protein content and sugar content when choosing cereals.
High-Fat Dairy Products: While dairy products like cheese and full-fat yogurt can be sources of protein, they are also high in saturated fats. Opt for lower-fat or non-fat versions to reduce overall calorie intake from fat.
Sweetened Nut Butters: Peanut butter and other nut butters can be a source of protein, but sweetened varieties often contain added sugars. Choose natural nut butters with no added sugars for a healthier option.
Protein-Packed Snack Mixes: Some snack mixes may contain protein-rich ingredients like nuts and seeds, but they can also include sugary or high-calorie components. Read labels carefully and opt for healthier, lower-calorie options or make your own mix.
High-Calorie Protein-Enhanced Beverages: Be cautious of protein-enhanced beverages, such as certain sports drinks or meal replacement shakes, that may contain excessive calories and added sugars.
Signs of Eating Too Much Protein
Consuming too much protein in general can have both short-term and long-term effects on your body. Here are some signs and symptoms that could indicate you are eating too much protein:
Digestive Issues: Consuming too much protein can sometimes lead to digestive issues. The body may struggle to break down and process an abundance of protein, potentially causing symptoms like bloating, gas, diarrhea, or constipation. [4]
Dehydration: Excessive protein intake can increase your body's need for water. If you're not adequately hydrated, it can lead to symptoms like dry mouth, thirst, and dark urine.
Kidney Strain: Excessive protein can put extra stress on your kidneys, potentially leading to kidney strain. [5] You may experience chronic kidney disease-related symptoms such as increased thirst, frequent urination, or kidney pain.
Bad Breath: Consuming large amounts of protein can lead to the production of ammonia as a byproduct of protein metabolism. Ammonia can contribute to bad breath.
Weight Gain: As mentioned earlier, excessive animal protein intake can lead to weight gain if it results in a caloric surplus.
Nutrient Imbalance: Consuming too much protein without a balanced diet may lead to deficiencies in other essential nutrients like carbohydrates, fiber, vitamins, and minerals.
Ketosis: Extremely high protein intake combined with very low carbohydrate intake may lead to a state of ketosis, which can result in symptoms like bad breath, fatigue, and changes in urine odor.
Lethargy and Fatigue: Following high protein diets, especially if it displaces carbohydrates from the diet, can lead to feelings of lethargy and fatigue.
How Much Protein Is Too Much for Your Body Weight
The amount of protein that is considered "too much" can vary depending on your individual factors and specific health goals. However, various health organizations have offered the following general guidelines for recommended calorie intake and protein consumption levels:
Recommended Dietary Allowance (RDA): The Recommended Dietary Allowance for protein intake for adults is about 0.8 grams of protein per kilogram of body weight per day. For a 150-pound (68 kg) adult, this would be approximately 55 grams of protein per day. This level is intended to meet the basic protein needs of most healthy adults.
Acceptable Macronutrient Distribution Range (AMDR): The AMDR is the recommended range of macronutrient intake expressed as a percentage of total daily calories. For protein, the AMDR typically suggests that protein should make up 10% to 35% of total daily calories. This range allows for flexibility in individual dietary preferences and needs.
Special Considerations
- Athletes and individuals who are engaged in regular intense physical activity may require more protein in order to support muscle repair and growth. They may aim for the higher end of the AMDR or even slightly exceed it.
- Pregnant and breastfeeding women may need additional protein to support the growth and development of the fetus or infant. Consultation with a healthcare professional is advised in such cases.
- Some medical conditions or specific dietary preferences may necessitate variations in protein intake. For example, individuals following a vegetarian or vegan diet may need to be mindful of choosing protein to ensure they meet their protein needs.
How to Use Protein for Weight Loss
Protein can be a valuable component of your weight loss plan and may help you maintain your body weight because it helps you feel full, build muscle, maintain muscle mass, and support overall metabolic health. Here's how to use protein effectively for weight loss:
Determine Your Protein Needs: Start by calculating your protein needs based on your age, gender, activity level, body weight, and health and fitness goals. As a general guideline, aim for about 15% to 30% of your daily calorie to come from protein.
Prioritize Lean Protein: Choose lean protein sources to minimize calorie and saturated fat intake. Some examples include skinless poultry, lean cuts of beef or pork, fish, tofu, tempeh, beans, lentils, low-fat dairy products, and egg whites.
Distribute Protein Intake: Based on your health and fitness goals, spread your protein intake evenly throughout the day, including in your meals and snacks. This can help you maintain satiety and prevent overeating later in the day.
Include Protein in Breakfast: Having protein in the morning can help control hunger and prevent excessive calorie consumption throughout the day. Consider healthy, low-carb options like eggs, Greek yogurt, or a protein smoothie for breakfast.
Combine with Fiber: Pairing protein with high-fiber healthy foods like fruits, vegetables, and whole grains can further enhance feelings of fullness and promote steady energy levels.
Monitor Portion Sizes: While protein is important, it's essential to control portion sizes to avoid excessive calorie intake. Use measuring tools or learn to estimate appropriate portion sizes to manage your body weight.
Stay Hydrated: Adequate hydration is important for good health and can also help you manage your appetite. Drinking water before meals may help control portion sizes. In addition to water, you might want to try water enhancers like healthy hydrates and lemonade mix to help you stay more hydrated.
Include Resistance Exercise: Engaging in regular resistance training or strength-building exercises can help preserve and build lean muscle mass. Protein plays a crucial role in muscle repairment and can also promote muscle growth.
Avoid High-Calorie Protein Sources: Be cautious of high-calorie protein sources that are heavily processed or contain added sugars and unhealthy fats. These can negate the benefits of protein for weight loss.
Monitor Your Overall Diet: While protein is important, don't neglect other aspects of your diet. Ensure a well-balanced diet that includes a variety of nutrient-rich foods from all food groups.
Track Your Progress: Keep a food diary or use a mobile app to track your protein intake and overall calorie consumption. This can help you stay accountable to your weight loss goals.
Consult a Registered Dietitian: For personalized guidance on using high-protein diet for weight loss, consider consulting with a registered dietitian or nutritionist. They can create a tailored nutrition plan that will not only help you eat fewer calories, but also aligns with your specific needs and goals.
FAQs
Do protein bars make you gain weight?
Protein bars, like any other food, can contribute to weight gain if consumed in excess of your daily calorie needs. While protein bars are designed to provide a convenient source of protein, some varieties can be high in calories, added sugars, and unhealthy fats.
Can protein drinks cause weight gain?
Protein drinks, like other foods and beverages, do not inherently cause weight gain. Whether protein drinks contribute to weight gain depends on how they fit into your overall diet and calories. However, if you consume protein drinks in excess of your daily calorie needs and they lead to a caloric surplus, they can contribute to weight gain.
Can eating protein before bed make me gain weight?
In general, consuming protein before bed does not directly result in weight gain. In actuality, it might have some advantages for controlling weight. But just like with any food or vitamin, your overall daily caloric intake is what matters most for managing your weight. Having protein before bed may contribute to weight gain if it eventually results in a calorie surplus.
Can pea protein cause an increase in my weight?
The protein found in peas is unlikely to cause weight gain. In fact, research suggests that pea protein can be a helpful component of a weight management regimen because it helps improve muscular strength and encourages a sense of fullness.
However, as with any meal or vitamin, how you include pea protein in your diet and how many calories you consume overall will determine the impact it has on your weight. Gaining weight can be facilitated by consuming too many calories from all sources, including pea protein.
The Takeaway
Protein can be an invaluable tool to help you manage your weight because it supports muscle health and promotes a feeling of satiety.
However, protein isn’t the only factor in the weight management equation. It's important to keep in mind that a healthy weight has to do with a variety of factors, such as total daily caloric intake, food choices, physical activity, and individual metabolism. With a better understanding of these factors, you’ll be ready to incorporate the right protein into your diet in the right way for the best results.
Reference
- Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein And Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136 .https://doi.org/10.3390%2Fnu11051136
- Franz, M. J. (1997). Protein: Metabolism and Effect on Blood Glucose Levels. The Diabetes Educator, 23(6), 643-651.https://doi.org/10.1177/014572179702300603
- Fappi, A., & Mittendorfer, B. (2020). Dietary protein intake and obesity-associated cardiometabolic function. Current Opinion in Clinical Nutrition and Metabolic Care, 23(6), 380. https://doi.org/10.1097%2FMCO.0000000000000689
- Delimaris, I. (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. International Scholarly Research Notices, 2013.https://doi.org/10.5402%2F2013%2F126929
- Ko, G. J., Rhee, C. M., Kalantar-Zadeh, K., & Joshi, S. (2020). The Effects of High-Protein Diets on Kidney Health and Longevity. Journal of the American Society of Nephrology: JASN, 31(8), 1667.https://doi.org/10.1681%2FASN.2020010028
