Protein is often seen as a key player in weight loss. Many think eating more protein will help shed pounds, but it can actually lead to weight gain if not managed correctly.
Dietitian Amreen Sheikh from KIMS Hospitals explains that protein aids weight loss effectively only when the body needs it, particularly for building or repairing muscles. “If you up your protein intake but don’t increase your muscle-building activities, the body doesn’t metabolize the excess. Just like other nutrients, leftover protein contributes extra calories, which can lead to weight gain,” she says.
Does More Protein Automatically Build Muscle?
Not necessarily. Garima Goyal, a consultant dietitian, highlights that muscle growth requires a stimulus. “Strength training tells your body to build or keep muscle. Without that signal, protein might get used for basic bodily functions or stored as energy instead,” she notes.
Why Might You Gain Weight on a High-Protein Diet?
Sheikh confirms that many people consume large amounts of protein—through shakes, bars, or hefty portions—without increasing their activity. This can lead to excess caloric intake. Even though high-protein foods are healthy, eating them in large quantities can hinder fat loss and even contribute to weight gain.
Protein adds calories just like carbs and fats. “When intake exceeds the body’s needs for repair and basic metabolism, the extra energy is stored,” Goyal points out.
How Much Protein Do Adults Need?
For effective muscle repair and satiety, distributing protein evenly across meals is recommended. “About 20–30 grams per meal is usually sufficient, especially if you’re active. Consuming significantly more doesn’t provide extra benefits,” Sheikh advises.
The Importance of Strength Training
Strength training is crucial for directing protein to muscle instead of fat storage. According to Sheikh, just two or three sessions a week can boost metabolism, increase lean mass, and promote healthy fat loss.
It’s important to remember that protein is a tool, not a shortcut. Weight management is most effective when combined with regular strength training and mindful caloric intake. Simply increasing protein without exercise often leads to disappointment.
Recent Insights
A 2023 survey found that many individuals transitioning to high-protein diets did not increase their exercise levels, contributing to unwanted weight gain. This highlights the importance of maintaining a balanced approach that includes healthy eating and regular physical activity.
According to a study published in the Journal of Nutrition, muscle mass can decline as we age, emphasizing the need for both protein intake and strength training to preserve health and metabolism.
Ultimately, the best approach to weight management involves understanding how your body processes protein alongside an active lifestyle.
Source link
Protein intake, weight gain, muscle synthesis, strength training, metabolic health, calorie balance, resistance exercise, weight management, dietary protein, lean body mass, indianexpress.com
