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I’m a Dietitian and These Are 8 Clear Signs You’re Not Eating Enough Protein

Low energy, muscle loss, constant hunger? A dietitian breaks down the top signs you’re not getting enough protein.

Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating enough protein? There are some signs to look out for. Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, from Clean Eatz, explains that protein is essential. “As published in the Journal of Obesity and Metabolic Syndrome, high-protein diets will not only promote muscle protein synthesis, but will also reduce fat mass for both low-calorie and standard-calorie diets,” she says. “It is essential to identify a long-term strategy to meet daily protein needs.” Here are eight signs you aren’t eating enough protein.


Loss of Lean Muscle Mass

Rear view of woman stretching her arm and shoulder, muscle loss

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The first sign is loss of lean muscle mass. “Loss of lean muscle mass is often a result of chronically low caloric intake and inadequate protein availability to restore muscle tissue consistently,” she says.

Bone Loss or Injury

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the hand​ Warning Sign 3 Wrist Pain and WeaknessShutterstock

Another sign? Bone loss or injury. “A consequence of low protein intake that comes as a surprise to many people is bone compromise including stress fractures, osteopenia, and early onset of osteoporosis,” she says.

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

Eating More Empty Calories

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Are you eating more? “Inadequate protein intake can lead to excessive consumption of additional ‘empty calories’ that don’t promote natural satiety and lead to unwanted body fat gain,” she says.

Your Metabolism Slows Down

woman eats sweets at night to sneak in a refrigerator.​Breaking Free from Food ObsessionShutterstock

A slower metabolism is also a sign. “When protein intake doesn’t meet our body’s needs for ongoing muscle protein synthesis, our lean body mass starts to decline, leading to a reduced metabolic rate,” she says.

You Are Experiencing More Injuries

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

Injuries can also occur if you don’t eat enough protein. “Protein plays an essential role in muscle protein synthesis, particularly food protein sources rich in the amino acid leucine. When adequate amino acids aren’t available to synthesize new muscle tissue after exercise, chronic injuries are much more likely to occur,” she says.

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

You Are Experiencing “Insatiable Hunger”

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obese​Sign 2: Pain Under Right RibsShutterstock

“Satiety, the natural feeling of fullness, is highly-related to protein intake due to the extended time period required for protein digestion. When individuals rely on high-carbohydrate foods, it results in a state of insatiable hunger,” she says.

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

Poor Exercise Recovery

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

“There is a common misconception that protein is an energy source for exercise, but it only provides about 5% of our fuel. Protein is actually the primary source of nutrition for promoting recovery and if protein doesn’t follow exercise as a recovery strategy, one can expect chronic poor exercise recovery,” she says.

You Are Experiencing Nutrient Deficiencies

,Exhausted,Runner,Resting,After,Running,In,City, tired, hill10 Weight Loss Mistakes You Need to Stop MakingShutterstock

Complete protein sources contain all 9 essential amino acids and a variety of nutrients for the body, including B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. “If protein intake is deficient, it is highly likely that one will experience nutrient deficiencies,” she maintains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating enough protein? There are some signs to look out for. Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, from Clean Eatz, explains that protein is essential. “As published in the Journal of Obesity and Metabolic Syndrome, high-protein diets will not only promote muscle protein synthesis, but will also reduce fat mass for both low-calorie and standard-calorie diets,” she says. “It is essential to identify a long-term strategy to meet daily protein needs.” Here are eight signs you aren’t eating enough protein.


Loss of Lean Muscle Mass

Rear view of woman stretching her arm and shoulder, muscle loss

Shutterstock

The first sign is loss of lean muscle mass. “Loss of lean muscle mass is often a result of chronically low caloric intake and inadequate protein availability to restore muscle tissue consistently,” she says.

Bone Loss or Injury

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the hand​ Warning Sign 3 Wrist Pain and WeaknessShutterstock

Another sign? Bone loss or injury. “A consequence of low protein intake that comes as a surprise to many people is bone compromise including stress fractures, osteopenia, and early onset of osteoporosis,” she says.

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

Eating More Empty Calories

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Are you eating more? “Inadequate protein intake can lead to excessive consumption of additional ‘empty calories’ that don’t promote natural satiety and lead to unwanted body fat gain,” she says.

Your Metabolism Slows Down

woman eats sweets at night to sneak in a refrigerator.​Breaking Free from Food ObsessionShutterstock

A slower metabolism is also a sign. “When protein intake doesn’t meet our body’s needs for ongoing muscle protein synthesis, our lean body mass starts to decline, leading to a reduced metabolic rate,” she says.

You Are Experiencing More Injuries

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

Injuries can also occur if you don’t eat enough protein. “Protein plays an essential role in muscle protein synthesis, particularly food protein sources rich in the amino acid leucine. When adequate amino acids aren’t available to synthesize new muscle tissue after exercise, chronic injuries are much more likely to occur,” she says.

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

You Are Experiencing “Insatiable Hunger”

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obese​Sign 2: Pain Under Right RibsShutterstock

“Satiety, the natural feeling of fullness, is highly-related to protein intake due to the extended time period required for protein digestion. When individuals rely on high-carbohydrate foods, it results in a state of insatiable hunger,” she says.

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

Poor Exercise Recovery

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

“There is a common misconception that protein is an energy source for exercise, but it only provides about 5% of our fuel. Protein is actually the primary source of nutrition for promoting recovery and if protein doesn’t follow exercise as a recovery strategy, one can expect chronic poor exercise recovery,” she says.

You Are Experiencing Nutrient Deficiencies

,Exhausted,Runner,Resting,After,Running,In,City, tired, hill10 Weight Loss Mistakes You Need to Stop MakingShutterstock

Complete protein sources contain all 9 essential amino acids and a variety of nutrients for the body, including B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. “If protein intake is deficient, it is highly likely that one will experience nutrient deficiencies,” she maintains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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

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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

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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

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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.

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/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.

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

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The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

Young woman angry standing at street

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Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

Young woman looking into the fridge, feeling hungry at nightShutterstock

Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

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Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

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Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

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Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stunted Growth in Children

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For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

Swollen feets because water retention in the bodyShutterstock

In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

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Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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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.

Frustrated with stubborn body fat despite watching your protein intake? You might be making critical mistakes that are sabotaging your results. Ivana Chapman, an elite fitness coach with a BSc in Sports Science and NSCA Strength & Conditioning certification, has seen these protein mistakes derail countless fitness journeys. As a former International Karate athlete and Canadian National Natural Bikini Competitor, she knows exactly what works—and what doesn't. Here are the protein mistakes keeping you from your fat loss goals, and more importantly, how to fix them.


You're Not Eating Enough Protein

"My general recommendation for healthy, active weight training people is between 0.7 to one gram per pound of body weight per day," Ivana says in her post. She points to a comprehensive review of 49 studies showing that 1.6 grams per kilo per day was the upper limit for maximizing muscle mass.

"In these studies, the subjects were normally at maintenance or in a surplus," Ivana notes. Your protein needs may need to be even higher depending on your situation.

You're Not Adjusting for Your Circumstances

Ivana identifies three scenarios where you need more protein than usual. "The first is if you are very lean because protein helps you retain your muscle, and if you're already lean, you want to retain as much muscle mass as you possibly can," she explains.

"If you're in a calorie deficit or you're dieting, then you want to make sure that you have enough protein to prevent you from losing muscle during this slightly stressful situation for your body," Ivana continues.

Age is another crucial factor. "When you're about 35 or older, our rate of muscle protein synthesis goes down," she warns. "As we get older, muscle turnover slows down and we're not as efficient at utilizing protein as we were in our twenties."

RELATED:Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"

You're Measuring Your Protein Wrong

A common mistake occurs with protein supplements. "You always want to check the labels on the protein powder that you're using. If it says that a serving size is two scoops and you think you're getting in 30 grams of protein, but you're only doing one scoop, then you could end up short on protein," Ivana warns.

This is especially important with plant-based proteins. "You want to be particularly careful with your plant-based proteins," she cautions. "A lot of people make the mistake of not checking the serving sizes on either the meat or the plant-based sources of protein that they're using."

You're Choosing the Wrong Protein Sources

Ivana shares a revealing client story about Mike, who couldn't lose fat despite high protein intake. "He was getting his protein mostly from higher fat sources like burgers, steaks, and whole eggs," she explains. "He wasn't managing his calorie intake, just making sure to get enough protein."

"Fattier meats are more calorie dense because fat is nine calories per gram. Carbs and protein are four calories per gram, so for the same given size, you're getting more calories with something that has more fat in it," Ivana points out.

You're Going Too Lean With Your Proteins

However, swinging too far in the opposite direction can also be problematic. "Although egg whites are entirely protein, they actually didn't promote muscle growth as much as whole eggs did," Ivana reveals. "The majority of the nutrients are contained within the yolk, including cholesterol which helps in muscle tissue repair."

"Cholesterol has important functions within the human body and part of that is supporting muscle growth. It helps in muscle tissue repair and that's critical for building muscle mass," she emphasizes.

You're Not Balancing Your Fats

"Fat also contributes to satiety so you feel fuller and it helps you manage a lower calorie intake just because of that level of satisfaction that you get from your food," Ivana explains. For those preferring lean proteins, she offers a solution: "If you prefer lean protein sources, but you're not getting enough fat, you can also add in things like avocado or olive oil to your meals to get that fat content in there in a different way."

RELATED:Nutritionist Fixed Her Gut Health and Lost Weight With These 8 Simple Changes

You're Cutting Carbs Too Low

A crucial mistake many make: "When we talk about macros, many people think that in order to lose fat, you have to keep your carbs really low and just focus on that protein," Ivana says. "That's actually not true, and since we're using protein partially to help us grow muscle, not having enough carbs can interfere with your workouts and your energy levels."

She shares Michelle's success story: "Once she started getting in the carbs and she was at about 200 grams of carbs, she started to feel much more energetic even in her workouts, and that meant she could push herself a little bit harder."

Your Timing Is Off

"Total protein intake over the course of the day is going to matter the most," Ivana emphasizes. While post-workout protein timing was once considered crucial, she notes that "more recent research seems to suggest that there's no huge hurry as long as you get in your protein within about four or five hours after the workout."

Your Meal Frequency Isn't Optimal

On meal timing, Ivana recommends practicality: "Society is kind of set up for those three meals anyway and perhaps a snack, and that's generally what I do as well because I find it practical."

She warns against extreme approaches: "Having very, very large amounts of food at one sitting is not often comfortable digestively. I know there was a period of time when my husband tried the one-meal-a-day diet. He was absolutely exhausted and ready to sleep at about seven-thirty at night."

RELATED:Coach Dropped 15 Pounds After Fixing These 8 Mistakes

You're Not Choosing the Right Protein Type

"Animal proteins do tend to produce more of an anabolic response compared to plant proteins gram for gram," Ivana explains. This doesn't mean plant proteins are inferior, but you may need more of them.

She shares her balanced approach: "Some of the plant-based sources of protein that I use include edamame and soybeans. Sometimes I use black beans or lentils, although I can't have large amounts of that because it upsets my digestion." Even bread can contribute to your protein intake: "It is about four grams of protein per slice, so I'll often have two and that's eight grams." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ivana_Chapman31
Copyright ivana.chapman/Instagram/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.

You've been counting your protein, drinking your shakes, and loading up on chicken breast - but the fat isn't budging. Sound familiar? You're not alone, and the problem might be simpler than you think. Meet Ivana Chapman, a veteran trainer who's helped thousands of clients break through their fat loss plateaus. With her background in sports science and experience as both an international athlete and natural bodybuilding competitor, she knows exactly where most people go wrong with protein. Ready to stop spinning your wheels? Here are the protein mistakes that might be sabotaging your results.


You're Not Eating Enough Protein

"For healthy, active people who weight train, I recommend between 0.7 to one gram of protein per pound of body weight daily," says Ivana in her post. She points to a comprehensive review of 49 studies suggesting a maximum beneficial intake of 1.6 grams per kilo per day for muscle mass gains.

"There are three circumstances when I think you should go on the higher end of that recommendation," Ivana explains. "The first is if you are very lean because protein helps you retain your muscle. The second is if you're in a calorie deficit or dieting. The third situation is when you're about 35 or older, as our rate of muscle protein synthesis goes down."

You're Not Measuring Your Protein Correctly

"You want to be particularly careful with your plant-based proteins," Ivana warns. "If it says that a serving size is two scoops and you think you're getting in 30 grams of protein, but you're only doing one scoop, then you could end up short on proteins." She emphasizes that this common mistake can leave you with half the protein you think you're getting.

You're Relying Too Much on Fatty Protein Sources

Ivana shares a revealing client story: "Mike came to me struggling to lose fat despite getting 170-180 grams of protein daily. He was getting his protein mostly from higher fat sources like burgers and steaks and whole eggs. He wasn't actually managing his calorie intake, just making sure to get enough protein. As a result, he wasn't losing any fat."

RELATED: Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

You're Avoiding All Fatty Proteins

"Only using lean protein sources can be an issue as well. You want to mix it up," Ivana advises. "Salmon is an excellent source of omega fats, which are good for your skin and hormonal health. Fat also aids in the absorption of fat-soluble vitamins like A, D, E, and K."

You're Skipping Egg Yolks

"Although egg whites are entirely protein, they actually didn't promote muscle growth as much as whole eggs did," Ivana reveals. "This is probably because the majority of the nutrients are contained within the yolk. Cholesterol has important functions within the human body, and part of that is supporting muscle growth."

You're Cutting Carbs Too Low

"Many people think that to lose fat, you have to keep your carbs really low and just focus on protein. That's actually not true," Ivana states. "Since we're using protein partially to help us grow muscle, not having enough carbs can interfere with your workouts and your energy levels."

RELATED: 11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"

You're Not Balancing Your Meals

Sharing her personal approach, Ivana says, "I tend to rely on chicken breast and seafood, and then I add in some olive oil and avocados. That means that I have that satiety, that feeling of satisfaction with my meals because there is that fat in there and that keeps me fuller for longer."

You're Stressing About Post-Workout Timing

"More recent research seems to suggest that there's no huge hurry as long as you get in your protein within about four or five hours after the workout," Ivana explains. "As long as your protein intake for the day is high enough, you don't need to rush your post-workout protein consumption."

You're Not Considering Protein Quality

"Animal proteins do tend to produce more of an anabolic response compared to plant proteins gram for gram," Ivana notes. "So if you're consuming only plant-based proteins, then you'll probably want to be eating on the higher end of the protein goal."

You're Not Adjusting for Your Activity Level

"Low carb diets often benefit people who are lower in activity levels," Ivana explains. "There is fairly good research with athletes who have high energy demands, and lower carb diets are not as effective. Most athletes and highly active people in general will perform better on higher levels of carbs."

RELATED: She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better

You're Not Being Consistent

"Total protein intake over the course of the day is going to matter the most," Ivana emphasizes. "I usually recommend three to four meals for most people. Society is kind of set up for those three meals anyway, and perhaps a snack. That's generally what I do as well because I find it practical."

The bottom line? Getting your protein right isn't just about hitting a daily number. It's about choosing the right sources, timing them appropriately, and balancing them with other nutrients to support your goals. By avoiding these common mistakes, you'll be better positioned to achieve the fat loss results you're after. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight, but aren’t sure what to ditch from your diet? Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed his top tips, including 5 simple food swaps he made to lose 30 pounds.

I Swapped Diet Soda For Water

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“When I first started my weight loss journey, one of the very first things I did was stop drinking sodas. Picture this – I was drinking three big bottles (2 liters each) of Diet, Caffeine Free soda.

I knew from reading many studies that diet soda was supposed to be just as bad (if not worse) than regular soda. So I quit drinking it and started drinking water instead. That was 16 years (and 175 pounds ago – I was 320 pounds at the time). If you go back to 1990, I was even larger (367 pounds). I haven’t had a soda since. It took a while to get used to the change, but now I don’t miss them at all,” he says.

I Swapped White Rice For Brown Rice and Other Grains

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“Brown rice, which contains more nutrients and fiber, is a healthier choice for most people. Even better than brown rice are other grains, such as farro and barley. Barley has a glycemic index of only 28, which is one of the lowest among all grains. Farro has a glycemic index of only 45. Contrast this with a glycemic index of 73. The lower the glycemic index, the less your likelihood of Type II diabetes,” he reveals.

I Swapped Regular Milk For Almond Milk or Soy Milk

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“Midway through my weight loss journey, I concluded, after reading many studies, that I needed to eliminate dairy from my diet. Be aware that while almond milk tastes great, it doesn’t have nearly the same amount of protein as either whole milk or soy milk. That’s why I prefer soy milk. It has slightly more protein than regular milk and roughly 7 times the protein of almond milk. Make sure you buy the unsweetened varieties of almond milk and soy milk. Any time you buy a flavored non-dairy milk, it will have lots of added sugar, and that’s not good (in my opinion),” he maintains.

I Swapped Ice Cream For Nice Cream

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“You may ask, what’s Nice Cream? All you need to do is take a bunch of ripe bananas and put them in the freezer for about an hour. Don’t let them get frozen solid. Then take them out and throw them in the blender or food processor. Viola. You have banana-flavored ice cream that tastes delicious. While it still tastes sweet, all the sugars in nice cream are natural, as opposed to the refined sugars typically found in ice cream,” he says.

I Swapped Unsalted Raw Nuts For Roasted/Salted Ones

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“I’ll be the first to admit that roasted/salted nuts are delicious. No doubt about it. But did you know that most roasted nuts are roasted in some type of oil, such as peanut oil? That adds unnecessary fat to the mix. Plus, it’s even worse if they add salt to the mix. You might say raw, unsalted nuts don’t taste as good. Well, here’s a little trick. Lay them out on a baking pan and roast in the oven at 350 degrees until they start to turn brown (or use an air fryer if you have one). Then take them out and let them cool for about an hour. Roasting brings out the natural oils in the nuts, and they’re fantastic. But don’t eat too many, as they can be addictive,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Giuliana GoTherex | Strong for Life
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As a 48-year-old woman dealing with menopause, Giuliana watched helplessly as her weight climbed despite regular exercise and careful eating. After gaining nearly 20 pounds over five years, she reached her breaking point at 143.8 pounds—the heaviest she'd ever been, even after three pregnancies. Working with her husband, Dr. Matt Reuschle, PT, DPT, CSCS from GoTherex, she finally found success with Mounjaro when traditional methods failed. Here's exactly how she dropped 20 pounds in just three months and, more importantly, the specific strategies she's using to maintain her results long-term.

Why Her Body Stopped Responding to Exercise

Despite maintaining an active lifestyle, Giuliana's weight continued climbing steadily year after year. "I used to be like 130, 128 pounds and I reached a point when I was almost 144," she explained to her husband. Standing at just 5'2", this weight wasn't healthy for her frame. Her daily three-mile walks and regular garage weightlifting sessions made no difference—the pounds kept accumulating regardless of her efforts.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

When Hormones Take Over Your Metabolism

Adult woman fanning suffering heat stroke sitting in the livingroom at home7 Foods That Make Hot Flashes Worse During MenopauseShutterstock

Hormonal changes played the primary role in Giuliana's weight struggle. "I was pretty menopausal. All the gaining of the weight was due to my age and also because I was taking birth control pills," she realized. Even after switching from pills to an IUD to help with hormonal balance, the weight continued accumulating. She consulted with dieticians and tried various exercise regimens, but nothing stopped the scale from climbing upward.

Why Her Doctor Recommended Mounjaro Instead of Other Options

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Dr. Matt selected Mounjaro specifically because of its impressive efficacy compared to other weight loss medications. "It's currently the best of the drugs available for weight loss," he explained to her. While older weight loss medications showed only 5-7% efficacy in research, Mounjaro affects both GLP-1 and GIP receptors, showing over 20% weight loss in studies. This dual-action mechanism made it the logical choice for someone like Giuliana who had the exercise portion mastered but struggled with dietary control despite best efforts.

Her Weekly Treatment Schedule

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

Giuliana's treatment followed a structured approach with careful monitoring to ensure safety and effectiveness. "Every week, at the same time, on the same day, I went to the doctor to get my shot," she committed to the process. A nurse administered the injection in her stomach, which was completely painless—much easier than she expected. Each visit included a full body composition analysis to track her progress beyond just weight. The medication dosage increased monthly for three months until she reached her goal weight, followed by a final month at a lower dosage to safely discontinue treatment.

RELATED:20 Possible Ozempic Side Effects

How She Tracked Every Change in Her Body

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Detailed body composition reports provided Giuliana with comprehensive insights beyond just the number on the scale. "The report included my body fat percentage, visceral fat, total body water, and muscle mass measurements for different body parts," giving her a complete picture of her changing body. Starting at 143.8 pounds with 30% body fat (and visceral fat at 7), her final report showed remarkable progress: 123.6 pounds with 24.6% body fat (visceral fat down to 5). Particularly encouraging was maintaining most of her muscle mass—losing less than one pound of muscle (from 29 to 28.1 pounds) while shedding nearly 20 pounds overall.

Side Effects She Experienced (And How She Managed Them)

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Unlike many Mounjaro users who experience severe nausea, Giuliana's experience was surprisingly different. "I never had any nausea, I never vomited. I think it's because I started with a lower dosage so my body was getting used to the medicine," which made the process much more manageable than she expected. However, she did struggle with significant constipation—sometimes going five days without a bowel movement, which was extremely uncomfortable. Through trial and error, she developed an effective remedy combining prune juice with Miralax, applesauce, and fiber-rich celery that finally provided relief when needed.

Why You Must Prioritize Protein While Taking Weight Loss Medication

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Dr. Matt emphasized that proper nutrition and exercise were absolutely essential companions to the medication—not optional add-ons. "We want to make sure that we're losing the weight that's most appropriate to lose," he explained, focusing on fat loss rather than just weight loss. The goal was specifically to preserve muscle mass while shedding fat, which required strategic intervention with her diet. "We need to stimulate muscle growth and muscle retention through your diet. So number one, we need to raise your protein," became Giuliana's daily focus even when she wasn't hungry. Additionally, resistance training provided the stimulus needed to maintain and build lean tissue, which keeps metabolism higher long-term.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

How Mounjaro Rewired Her Brain's Relationship With Food

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

The most unexpected and valuable benefit Giuliana experienced was the complete elimination of food cravings that had haunted her for years. "The voice in my head that used to tell me before I took Mounjaro that I have cravings, those cravings haven't come back," even months after stopping the medication. This mental reset fundamentally changed her relationship with food—she now views it primarily as fuel rather than comfort or habit. Even during Christmas and holiday celebrations, she could enjoy treats in moderation without feeling out of control or derailing her progress, a freedom she hadn't experienced in years.

The Right Way to Transition Off Medication (Without Regaining Weight)

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Matt emphasized the crucial process of "reverse dieting" when transitioning off Mounjaro to prevent the weight regain that affects many people. "Maintain for two to four weeks before you ever go to raise your calories or decrease your activity levels once you reach your goal," he advised her with specific instructions. The transition period typically needs to equal the weight loss period—so her three months of weight loss required three months of careful transition to normal eating. This methodical approach prevents the metabolism from being shocked by sudden dietary changes, dramatically reducing the common risk of rapid weight regain after stopping medication.

How She's Building Sustainable Habits That Stick

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

The key to maintaining Giuliana's results long-term lies entirely in the new habits she formed during treatment. "Mounjaro gives you a chance to build habits without those same mechanisms in the body that have been driving you towards the bad habits," Dr. Matt explained about the window of opportunity the medication provides. She's found that smaller portions and protein-focused meals have genuinely become her new normal without feeling like deprivation. The four months on medication provided enough time to establish these healthier patterns as automatic behaviors, making maintenance significantly more manageable now that her treatment has ended.

Why Professional Guidance Makes All the Difference

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From her experience, working with qualified health professionals rather than trying to navigate this journey alone made an enormous difference in Giuliana's success. "You want to look for people that are looking to improve your health, not just looking to get you to lose weight," Dr. Matt advises based on years of clinical experience. Quality professionals focus on creating sustainable environments for long-term success rather than just quick results, helping clients feel better, look better, and ultimately live better through permanent lifestyle changes rather than temporary fixes that lead to inevitable rebounds.

RELATED:20 Things to Avoid While on Ozempic

The Complete Approach That Finally Worked For Her

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Giuliana's success ultimately came from addressing multiple health factors simultaneously rather than focusing exclusively on weight loss. "Health and fitness is more than just exercise. You're going to need to take a look at your diet, your stress levels, which includes how you sleep, and understand your blood and hormones," Dr. Matt explains about the approach that finally worked for her after years of frustration. This comprehensive method ensured that all potential obstacles to her weight management were identified and addressed, creating a foundation for lasting results beyond just the number on the scale. At 48, she finally feels like herself again—and more importantly, she has the tools to stay this way. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Are you trying to get rid of your belly? There are foods you can eat to help shrink your midsection. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for tips on how to burn belly fat fast. “There’s no magic food that will instantly melt belly fat, but certain foods can definitely boost your metabolism, curb cravings, and help reduce visceral fat when combined with a healthy lifestyle,” says Collingwood. “Here are a few foods that might help to burn that belly fat.”

Eggs

Eggs in the package

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Eggs are a great fat-burning breakfast. “High in protein and low in calories, eggs help you feel full longer, reducing overall calorie intake. They also boost metabolism due to their thermogenic effect,” says Collingwood.

Leafy Greens

Fresh Romano salad on wooden table lettuce leafy greens

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Leafy greens, including spinach, kale, collard greens, and Romaine, are a must-eat to burn belly fat. “Low in calories and high in fiber and antioxidants, leafy greens help reduce bloating and support fat loss by improving digestion,” she says.

Avocados

Close-up of a woman holding half of fresh ripe avocado in hand, top view. avocados

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Avocados are a healthy fat that helps you burn fat. “Packed with healthy fats and fiber, avocados keep you full and may help reduce belly fat by improving insulin sensitivity,” she says.

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts, especially almonds, pistachios, and walnuts, are great for your waistline. “Rich in protein and healthy fats, nuts can curb hunger and promote fat loss. Just keep portions moderate since they’re calorie-dense,” she says.

Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Berries, including blueberries, strawberries, raspberries, and blackberries, are also great for fat loss. “Loaded with fiber and antioxidants, berries help manage blood sugar and reduce fat storage, especially around the belly,” Collingwood says.

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty fish, like salmon and mackerel, are great sources of protein for losing belly fat. “These are rich in omega-3s, which reduce inflammation and may directly reduce abdominal fat,” she says.

Chili Peppers

Chili powder and fresh and dried peppers on table backgroundShutterstock

Spicing up your food can help shrink your waistline. “Capsaicin, the compound that makes them spicy, might help to boost metabolism and promote fat burning,” Collingwood explains.

Green Tea

glass cup with fresh green tea

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Sip on green tea and watch your waistline shrink. “Contains catechins and a small amount of caffeine, both of which have been linked to fat loss—especially in the abdominal area,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.