- Protein is a vital part of a well-balanced diet, assisting with organ function and muscle growth and maintenance.
- Protein can also help people lose weight.
- Learning about protein can feel like information overload and lead to common mistakes that can hinder your health and goals.
Generally, it’s a good idea to focus on consuming protein as a critical component of a well-balanced diet.
“Protein is involved in regulating organ systems, maintaining immunity and metabolism, ensuring proper function of hormones and neurotransmitters, and more,” said Maddie Pasquariello, MS, RDN, a registered dietitian. “Protein is also vital for maintaining a healthy body weight and the health of muscles and bones.”
Indeed, a 2020 review suggested that consuming a high protein diet was one safe and effective tool for weight loss, obesity prevention, and lowering the risks of obesity-related illnesses.
Another from 2024 indicated that physicians prescribing antiobesity medications should counsel people on nutrient intake, specifically protein.
But how much should you consume, and what types and when? These are all excellent questions.
“Many people make mistakes when it comes to their protein intake,” said Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching. “From not eating enough to ignoring plant-based options, these errors can affect health goals.”
According to registered dietitians, the following are six of the most common mistakes people make when changing their protein intake to reach new health goals and how you can best avoid them.
Consuming too little protein
Protein needs are personal and based on factors like weight, height, and lifestyle (i.e., activity level).
“Expert guidance suggests multiplying your body weight in pounds by anywhere from 0.55 to 0.72 to calculate the grams of protein you need daily,” Pasquariello said. “If you’re hoping to build muscle, or if you’re an older adult, something on the higher range of this scale is typically recommended. And if you are looking to lose substantial weight, you may want to go a bit lower than this range.”
But you won’t want to go too low.
“If you don’t get enough protein, your body can’t function properly — nearly all reactions in our body require protein,” Pasquariello said.
Pasquariello said common signs you’re not getting enough protein include:
- Snacking more throughout the day
- Constant cravings
- Weakness
- Lethargy
- Difficulties with mood and cognitive function
- Getting sick more frequently
- Brittle hair and nails
Maria Karalis, RDN, a registered dietitian nutritionist with Fay, said simple ways to add more protein to your diet include:
- Adding eggs, tuna, leftover meat, grated cheese, canned beans, or tofu to noodles, rice, salads, sandwiches, soups, casseroles, pasta, and other mixed dishes.
- Eating cottage cheese or Greek yogurt with fruit as a snack or dessert.
- Spreading peanut or other nut butter on toast or using it as a dip for bananas or celery sticks.
Consuming too much protein
Pasquariello said that high protein diets are usually safe if they work for you, you enjoy them, and you are still getting enough of other vital nutrients.
However, it’s possible to go overboard, and some people may be dissuaded from following a high protein diet, regardless of weight goals.
While a 2023 study didn’t find that high protein diets specifically triggered kidney stones or other diseases, authors did call for longer-term data.
Karalis said signs you’re consuming too much protein include:
- Constipation (due to lack of fiber)
- Dehydration
- Kidney strain, especially if you have kidney problems already
- Bad breath
- Weight gain
Consulting with your doctor or a registered dietitian can help you determine whether a high protein diet is correct for you (and what a high protein diet means for you). Karalis said you’ll also want to ensure you’re consuming a well-balanced diet, which includes the following:
- Fruits
- Whole grains
- Healthy fats
- Vegetables
Not spacing out protein intake
While adequate protein is essential, registered dietitians suggest playing small ball instead of hero and attempting to swing for the fences. In other words, eat protein with each meal and snack instead of trying to get your entire day’s worth at once.
“Spreading protein intake across the day helps keep a constant flow of amino acids to your muscles,” said Christopher Mohr, PhD, RDN, a registered dietitian and fitness and nutrition advisor for BarBend. “It also helps with muscle repair and growth, controls hunger, and keeps your energy levels steady.”
Feeling satisfied and energized makes you less likely to consume excess calories.
“Try to have about 20 to 30 grams of protein per meal,” Mohr said. “This is a good rule for most adults to keep you full and support muscle synthesis. The amount of protein needed may vary based on activity level, goals, and health conditions.”
Some of Mohr’s favorite on-the-go snacks include pistachios and seasoned tuna packets. Karalis loves edamame.
Forgetting protein quality counts
While no foods are completely off the table, registered dietitians say it’s essential to be mindful of the types of protein you consider a part of your regular rotation.
Marjorie Nolan Cohn, MS, RD, LDN, CED-S, the clinical director of Berry Street, said quality proteins are:
- Lean meats
- Seafood
- Dairy
- Plant-based protein
A few common (and loved) protein sources that are not on the above list are processed/red meat and processed proteins like bars, shakes, and powders.
Cohn said processed and red meats are a protein source but often have added sodium and other ingredients that can outweigh the benefits.
“Red and processed meats are higher in saturated fat and have been linked to cancer development and may not be the best primary source of protein in the diet,” Cohn said.
A 2021 review suggested that red and processed meat consumption was linked with a higher risk of numerous cancers, including breast, lung, and colon.
Cohn and Pasquariello say shakes, bars, and high quality powders are convenient and can have their place, especially if you’re struggling to meet your needs, but would treat them more as a supplement than a primary source.
“I also recommend looking out for added sugar and total fat, as those things can add up if you’re consuming these regularly,” Pasquariello said. “Generally, whole food sources of protein are going to give you the most bang for your buck without unnecessarily increasing calories or added sugar intake.”
Ignoring plant proteins
Animal proteins are often the default, but Soares said that plant-based proteins like legumes and tofu are rich in fiber, vitamins, and minerals.
Soares noted that a “variety of plant proteins in your diet can improve heart health, support digestive function, and provide a more sustainable food source.”
People can also go entirely plant-based and consume a vegan or vegetarian diet, but they should be mindful of their protein intake.
However, Soares noted that “while it’s entirely possible to meet protein needs on a plant-based diet, vegetarians and vegans should ensure they’re consuming a variety of protein sources to get all essential amino acids.”
She added that it’s important to also monitor vitamin B12 and iron intake, as these nutrients can be more challenging to obtain from plant foods alone.
Eating the same protein every day
Loving a protein so much that you eat it daily isn’t necessarily bad. But if chicken breast is the bee’s knees for you, consider having them once and varying the rest of your menu.
“Protein sources contain amino acids, the building blocks of life, which make up the protein,” Cohn said. “Every single amino acid works differently in our body. Some are essential to get from the diet because our bodies cannot produce them, and others are non-essential because our bodies can reconfigure other amino acids to make them.”
Experiment and play in the kitchen to find new favorites, like putting kidney beans in chili or adding fatty, omega-3-rich fish like salmon to a salad.
“Focus on what’s enjoyable and accessible,” Pasquariello said.
Takeaway
Protein is vital to our physical and cognitive functioning, supporting organs, hair and nail strength, muscles, and focus.
High-protein diets might also assist with weight loss and maintenance. Registered dietitians say it’s important to be mindful and strategic about protein consumption, as people can make common mistakes when they make changes to their daily protein intake to help lose weight or build muscle mass.
Protein needs vary based on factors like lifestyle, weight, and height. Consuming too much may prompt unintended weight gain.
Space out protein throughout the day and consume various plant-based sources like beans and tofu.
Depiroitizing red and processed meats might help you reduce your risk of health issues, including several cancers.
A registered dietitian can help you meet your needs with foods you love.
Eating More Protein to Lose Weight? Avoid These 6 Common Mistakes
Source: Pinoy Lang Sakalam
0 (mga) komento:
Mag-post ng isang Komento