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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Warning Signs Your Body Needs More Protein Right Now

Spot these protein deficiency signs early to protect your health.

Tired woman looking her eye bags in the bathroom.
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Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.


As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

Millennial girl with hair loss problem looking in mirror at homeShutterstock

"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

Sick woman with headache sitting under the blanketShutterstock

"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Brain Fog Is Affecting Your Focus

Woman is talking on phone and holding her forehead with her hand. Memory impairment forgetfulness conceptShutterstock

Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

Female runner knee injury and pain.Shutterstock

"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

Swollen feets because water retention in the bodyShutterstock

"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Tired woman looking her eye bags in the bathroom.
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.


As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

Millennial girl with hair loss problem looking in mirror at homeShutterstock

"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

Sick woman with headache sitting under the blanketShutterstock

"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Brain Fog Is Affecting Your Focus

Woman is talking on phone and holding her forehead with her hand. Memory impairment forgetfulness conceptShutterstock

Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

Female runner knee injury and pain.Shutterstock

"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

Swollen feets because water retention in the bodyShutterstock

"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

From protein shakes after workouts to extra chicken breast at dinner, you're doing everything right to build muscle and stay healthy – or are you? While counting calories and tracking macros has become second nature for many health-conscious people, the signs of protein overconsumption often go unnoticed. Dr. Eric Berg, a renowned nutrition expert with over 13 million followers and decades of clinical experience, has seen countless patients struggle with this very issue. While protein is crucial for health - from building muscle to creating antibodies - too much can strain your body's systems. Read on to discover the five warning signs that could save you from hidden health issues and help you optimize your protein intake for better results.


Sign 1: Foamy Urine Signals Kidney Stress

The first and most visible sign is foamy urine. "Normally, you don't have a lot of protein in the urine. You shouldn't have anything, maybe just this very small amount," Dr. Berg explains in his post. "Your kidneys actually filter about 180 liters of fluid every single day," processing it over and over with only 2% being excreted as urine. When protein appears in urine, it creates a distinctive foam - a clear signal your kidneys are working overtime.

Sign 2: Gout Flare-Ups From Protein Overload

Foot pain, man suffering from feet ache in home interior, podiatry conceptShutterstock

While gout often stems from liver or kidney issues, excessive protein can trigger or worsen it. "If you're adding more protein, you can get an incomplete protein breakdown and generate too much uric acid and create these gout crystals," Dr. Berg notes. This painful condition serves as a warning that your body's protein processing system is overwhelmed.

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Sign 3: Unexplained Loss of Appetite

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

A decreased appetite might seem positive for weight loss, but it can actually signal protein excess. According to Harvard Health, while protein helps with satiety, too much can disrupt your body's natural hunger signals. Dr. Berg emphasizes this appetite suppression as a key warning sign of protein overconsumption.

Sign 4: Fluid Retention and Swelling

Swollen feets because water retention in the bodyShutterstock

Watch for subtle swelling, especially in your ankles. As Dr. Berg describes, "You may see a little swelling, or even in your ankle, some pitting edema. You press into your ankle and it kind of leaves a dent in there." This fluid retention often indicates your body is struggling to process excess protein.

Sign 5: Persistent Fatigue

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

The fifth sign is counterintuitive – fatigue. While protein is essential for energy, too much forces your body to work harder at processing it, potentially leaving you feeling tired despite adequate rest.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

Finding Your Perfect Protein Balance

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, according to Harvard Health. For example, a 140-pound sedentary woman needs about 53 grams daily. Dr. Berg recommends "between three to six, maybe up to eight ounces per meal" depending on factors like age, digestive system, and body size.

Smart Protein Sources Matter

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

According to the USDA National Nutrient Database, focus on quality protein sources, for example:

  • 3 ounces fish (21g protein)
  • 3 ounces poultry (19g protein)
  • 6 ounces Greek yogurt (17g protein)
  • ½ cup cottage cheese (14g protein)
  • ½ cup cooked beans (8g protein).

Special Considerations for Fasting

MALE HANDS HOLDING KNIFE AND FORK AND A CLOCK AS A FOOD PLATE ON YELLOW BACKGROUND. INTERMITTENT FASTING, KETOGENIC DIET, WEIGHT LOSS AND SLIMMING DIETS CONCEPT. HEALTHY LIFESTYLE. TOP VIEW.Shutterstock

For those practicing intermittent fasting, protein tolerance might differ. "If you're on one meal a day and you're fasting... You have 23 hours to fast, and you have so much repair going on that you could probably get away with it very easily without creating any problem with the kidney or liver," Dr. Berg explains.

The Complete Protein Picture

Steak and Eggs. Steak, served medium rare with eggs scrambled or sunny side up, toast and potato hash. Traditionally classical American or French Bistro breakfast or brunch favorite: steak and eggs.Shutterstock

Harvard Health recommends considering the complete "protein package" – including fats, carbohydrates, vitamins, and minerals that come with your protein sources. Focus on protein sources low in saturated fat and processed carbohydrates while rich in other nutrients for optimal health benefits.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

Taking Action

If you recognize any of these five signs, consider tracking your protein intake and gradually adjusting it downward. Remember, the goal isn't to eliminate protein but to find your body's optimal balance. Consult with your healthcare provider to determine the right amount for your specific needs and lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Protein is the building block of muscle and a major player in the game of losing fat – but are you eating enough of it? In a new social media post, online fitness trainer and coach Alexandra (@alexx.fitt), who lost a whopping 50 pounds via diet and exercise, dives into the topic, revealing “4 signs you’re not eating enough protein.” Are you suffering from any of them?


Fatigue and Weakness

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

Fatigue and weakness is the first sign, says Alexandra, like if “you don’t feel as strong in the gym or during any physical activity,” she says. “Protein is crucial for muscle growth and repair.”

Brittle Hair, Skin, and Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Brittle hair, skin, and nails is another sign, she says. “Insufficient protein intake can lead to weaker nails, thinning hair, and dry skin.”

Constant Sugar and Carb Cravings

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Constant sugar/carb cravings is the third sign. “This one hits me like a truck,” she maintains. “If I don’t eat enough protein I will overeat on so much sugar but you won’t be satisfied until you get your protein in,” she claims.

Constant Hunger

Hungry man opens the refrigerator at nightShutterstock

Are you constantly hungry? It could be because you aren’t fueling your body with enough protein. “Eating enough protein will keep you fuller for longer and leave you more satisfied,” she claims.

RELATED: 7 Foods That Fill You Up Without Making You Fat

Science Has Found a Link Between Protein and Weight Loss

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Aim for 20 to 30 Grams Per Meal

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

How much protein should you aim for? Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, explains that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Protein Helps with Hunger and Fullness

fresh chicken breast raw on cutting boardShutterstock

“For most individuals who are trying to lean out, we want to make sure that your protein intake is high because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, added to Body Network. “It'll also help preserve your muscle mass. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Stick to Lean Fats

Woman cutting chicken fillet in kitchen, closeupShutterstock

And, if you are trying to lean out, keep your protein lean, making sure the ratio of fat is lower. “Fat just tends to be a more expensive macronutrient. In one gram of protein, there are four calories. In one gram of fat, there are nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories,” explains McMahon.

💪🔥Body Booster: If you want to lose weight and build muscle, make sure to consume 20 to 30 grams of protein per meal, determined by factors such as your gender, activity level, and weight.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you struggling to lose weight without constant hunger pangs? Protein might be the secret weapon you're missing. Dani Marenburg is a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals. On her podcast Mindin’ My Macros, Danny shares her top protein hacks that can help you melt fat fast while keeping you satisfied. We also asked other experts to weigh in with their proven tips. Whether you're a protein novice or looking to optimize your intake, these tips will give you the edge in your weight loss journey.


Protein Does More Than Build Muscle

Protein is often overlooked and under-consumed, but it's essential for numerous body functions. Dani says in her podcast, "Protein plays a vital role in numerous body functions from muscle repair and immune support to hormone production and enzyme activity."

Linda Sun, a nutrition expert, adds, "Protein repairs tissue, creates antibodies, gives us energy, makes up the cells that make up basically every part of us."

Protein Boosts Your Metabolism

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

For women and men alike, protein is crucial for muscle development, which supports overall strength, metabolism, and healthy body composition. Dani explains, "Protein is especially crucial for women and men as it supports muscle development, which is key for overall strength for metabolism and metabolic health and maintaining healthy body composition."

"Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal," saysAutumn Bates, a Clinical Nutritionist. "Proteins help you tap the fat burning and achieve your weight loss goals," she adds

Eating Protein Won't Make You Bulky

Dani in her podcast addresses common protein misconceptions. "The fear of getting bulky from protein couldn't be farther from the truth," she explains. "Adequate protein intake benefits both men and women of all activity levels and ages by supporting muscle maintenance, but also supporting bone health and even weight management."

Dave Asprey, founder of Bulletproof and the “Father of Biohacking” adds, "Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal."

High Protein Diets Are Safe for Most People Fiction

Dani in her podcast also clarifies the misconception about protein and kidney health: "Research actually shows that healthy individuals with no preexisting kidney conditions can safely consume higher protein diets without actually causing any harm on the kidneys."

However, it's important to note that Harvard Health warns, "People that eat very high protein diets have a higher risk of kidney stones."

Your Body Can Handle More Than 30g of Protein at Once

Addressing another myth, Dani states, "There is an old study on 30 grams of protein being the maximum of amount of protein that one's body can efficiently absorb and process at a time."

However, she explains that newer research has shown "the body is constantly breaking down protein into amino acids and the small intestine can actually absorb and store those amino acids to use later when your body needs them."

The 1g Per Pound Rule Is a Good Starting Point

There's no one-size-fits-all protein amount. Dani recommends in her podcast, "A good rule of thumb is to aim for a protein amount that is anywhere from 0.8 to 1.2 grams per pound of body weight." She suggests starting with a one-to-one ratio: consuming about a gram of protein per pound of body weight, up to 165 grams.

This aligns with Asprey's recommendation: "I recommend getting at least 1 gram of protein per pound of your ideal body weight per day."

More Protein Can Help Build Muscle Faster

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,YoungShutterstock

For those struggling to build muscle, Dani advises, "If you're somebody who really struggles putting on muscle and no matter how hard you feel like you're trying, it's just not happening... I'd recommend skewing a little bit higher on that protein scale, maybe closer to 1.1 to 1.2 grams per pound of body weight to help with muscle development."

Linda Sun shares her personal experience: "A protein range of a hundred to 150 grams for me made sense as someone who's pretty active, works out almost every single day, and is trying to build a little bit of muscle."

RELATED:Slash Your Belly Fat Risk by 80 Percent in Just Six Weeks

Pregnancy and Breastfeeding Increase Protein Needs

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

Dani, in her podcast, also notes that protein needs can change during pregnancy and breastfeeding: "Your protein intake will increase through your trimesters and remain slightly elevated during breastfeeding to support the growth and development of both you, the mom, and your baby."

You Don't Need Meat to Get Enough Protein

Organic,Raw,Soy,TofuShutterstock

Dani reassures that getting sufficient protein doesn't mean eating only meat. "There are so many amazing plant-based protein options too, such as beans, lentils, tofu, quinoa, that can also contribute to meeting your protein requirements," she states.

The British Heart Foundation suggests, "White fish is a low-fat protein source. Oily fish, such as sardines, mackerel or salmon, are a little higher in fat but contain omega-3 fatty acids, which are heart healthy."

Plant-Based Eaters Need Slightly Less Protein

For plant-based eaters, Dani suggests in her podcast, "You can aim for a slightly reduced goal. So anywhere from 0.6 to 0.8 grams of protein per pound of body weight, that's a great place to start for plant-based."

Your Body Might Need Time to Adjust to More Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

When increasing protein intake, Dani warns of initial side effects: "As your body starts to regulate and adjust to the increase in protein intake, you might experience a little bit of bloating that typically lasts anywhere from one to two weeks and is completely normal." She also mentions increased feelings of fullness, assuring that the body will adapt over time.

Asprey confirms this effect: "Protein increases satiety by increasing the hormones that tell your body that it's full.

RELATED:The Top Foods Proven to Flatten Your Belly

Slowly Increasing Protein Intake Works Best

Dani advises in her podcast, "I always like to recommend giving yourself a good two weeks of increasing your protein. And again, my motto is that you don't have to go from zero to a hundred. You can start by slowly increasing your protein day over day, week over week, until you get close to or at your goal."

Build Your Meals Around Protein

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Dani offers practical tips for boosting protein consumption, starting with: "Build your meals around a protein source. So this does not mean it has to be chicken breast, and then you have broccoli and rice. Absolutely not."

Small Increases in Portion Size Add Up

She suggests, "Maybe you're including four ounces of shrimp, maybe include five ounces of shrimp. That's a very easy way to start to bump up your protein intake without it feeling too overwhelming."

You Can Ask for Extra Protein When Eating

Young beautiful hispanic woman eating at the restaurantShutterstock

For eating out, Dani recommends, "If you're out and about, and let's say you're going out to dinner, you can always ask for extra protein."

RELATED:Reverse Your Risk of Diabetes with These Simple Dietary Changes

Smart Swaps Can Boost Your Protein Intake

Dani shares her favorite protein swap: "One of my favorites is chickpea pasta. So instead of just having regular pasta, I sub it for chickpea pasta because it has much more protein because it's coming from chickpeas, which are a good protein source."

Lean Proteins Help Balance Fat Intake

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

For those concerned about fat intake, Dani advises, "If you struggle with also increasing your fat along with your protein, which I'll often see opt for lean protein sources like lean ground, Turkey, Turkey, bacon, chicken, white fish, shrimp, lean beef, pork tenderloin."

However, Dr. Katherine Zeratsky, RD, LD, from the Mayo Clinic, warns, "A high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer."

Protein Benefits Go Beyond Weight Loss

Dani in her podcast highlights that protein isn't just about weight management: "Protein is such an important aspect of your diet that supports muscle growth. AIDS in muscle recovery, promotes weight management, hormone production and regulation. It supports the immune system and so much more."

Asprey adds, "Protein also helps you preserve lean muscle when losing weight, which is essential for health and longevity."

RELATED:10 Anti-Aging Foods That Will Help You Achieve Forever-Young Skin, According to an Expert

Balance Is Key - Don't Forget Other Nutrients

By implementing these strategies, you can harness the power of protein to transform your body and overall health. As Dani concludes, "If you're looking to dive even deeper to understand how to properly pair a specific protein goal with a carb and fat goal to support your health goals, whether that's to build muscle, reduce fat, regulate blood sugar, to eliminate cravings in that afternoon slump, or simply looking for a balanced and sustainable way of eating to get off the hamster wheel of yo-yo dieting," consider exploring more resources on macro-based nutrition.

However, Dr. Zeratsky cautions, "Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache, and constipation."

Don’t forget, that while protein is crucial for health and weight management, it's important to maintain a balanced diet and consult with a healthcare professional before making significant changes to your diet. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Lillie Kane
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Struggling with low energy, mood swings, or constant hunger? Your fat intake might be the missing piece. Understanding the right types and amounts of dietary fat can transform your health journey from frustrating to fulfilling. In this guide, certified nutrition health coach and metabolism specialistLillie Kane, who has helped thousands optimize their nutrition through her popular YouTube channel, shares essential insights about dietary fats and how to optimize them for better health.

Why Your Body Needs Good Fats

"Our bodies are made up of cells, and our cells are made up of fat," Lillie explains in her post. "If we consume poor quality fats, our cells reflect this and it impacts our health negatively." She emphasizes avoiding man-made, refined fats and laboratory-processed oils, which have been linked to cell damage and heart disease.

Best Sources of Healthy Fats

Lillie recommends focusing on real, whole-food sources of fat: "Eggs, steak, milk, yogurt, butter, ghee, tallow, coconuts, olives, and avocados are excellent sources." For those who tolerate nuts, she suggests macadamia, walnuts, and pistachios. Fatty fish like salmon, sardines, and mackerel provide valuable omega-3s and heart-healthy fats. Next, she explains the significant symptoms of your body's needing more fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Low Energy

"Having low energy" is a primary indicator of insufficient fat intake, Lillie warns. Since fats fuel our bodies, inadequate amounts can leave you feeling drained.

Hormonal Imbalances

"For women, having irregular menstrual cycles or even really painful period cramps" are common signs, says Lillie. "For men, this can include low testosterone and libido."

Mental Fog

"If someone's having a hard time focusing or even memory issues, this could be a sign they're low in fat," Lillie explains. The brain requires adequate fat for optimal function.

Dry Eyes

"Fat can help with lubrication," Lillie notes, making dry eyes a clear indicator of potential fat deficiency.

Constipation

According to Lillie, "dietary fat can help move our bowels through our digestive tract," making constipation a common sign of insufficient fat intake.

Persistent Hunger

Lillie identifies "persistent hunger" as a key sign of low fat intake, as fats play a crucial role in satiety.

Temperature Regulation Issue

"If someone's feeling cold all the time and they just can't seem to get warm, this could be a sign someone's low in fat," Lillie shares.

Emotional Imbalances

"Having emotional imbalances or irritability" indicates potential fat deficiency, as Lillie explains that "fats can help us balance our overall hormones and mood."

Understanding Macronutrient Basics

"Think of protein as the structure of a car, while fats and carbs are the gasoline," Lillie explains. Protein builds the body's components, while fats and carbohydrates provide energy. Fat plays a crucial role in brain function and hormone regulation.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

The Fat Formula: Finding Your Perfect Balance

Lillie's approach starts with protein: "Begin with one gram of protein per pound of ideal body weight." From there, she recommends balancing fats and carbs to equal or exceed your protein intake in grams.RELATED:20 Superfoods for People Over 50

How Much Fat Do You Really Need?

"Most people should aim for at least 100 grams of fat daily," Lillie advises. The exact amount varies based on individual needs and symptoms. Those experiencing mood issues, menstrual irregularities, or concentration problems might benefit from increasing fat intake.

Practical Tips for Fat Implementation

For optimal fat incorporation, Lillie suggests tracking food intake for one week to understand patterns. High-protein, low-fat foods like chicken breast or shrimp need additional fat sources. She recommends using vegetables as fat vehicles, cooking them in healthy fats like bacon fat or ghee.

Personalizing Your Fat Intake

As an example, Lillie shares her personal metrics: "At 5'2" and 115 pounds, I consume 130-140 grams of protein, 130-140 grams of fat, and 80-100 grams of carbs daily." She emphasizes that these numbers should be adjusted based on individual goals and responses.Remember, optimizing your fat intake isn't about following rigid rules but finding what works best for your body. Pay attention to how you feel and adjust accordingly. Your perfect balance of fats might be different from someone else's, and that's perfectly normal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.