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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.

Stop Making These 5 Protein Mistakes That Sabotage Your Body, Says Nutritionist

Transform your protein intake with these expert-backed strategies.

Christopher Roback
By Christopher RobackFeb 12, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackFeb 12, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Are you struggling to meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. 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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Nutrition & Diet

Stop Making These 5 Protein Mistakes

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackFeb 12, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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 struggling to meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. 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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5 Protein Mistakes Preventing Fat Loss According to Fitness Expert

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
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Christopher Roback
By Christopher RobackMar 09, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Copyright Michelle Roots/YouTube

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Nutrition & Diet

10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

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Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Nutrition & Diet

5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

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Leah Groth
By Leah GrothDec 28, 2024
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Are you hitting your protein goals but are struggling to lose weight? You might be making some major mistakes, according to an expert. Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach, BA/IMBA, who transformed her body during perimenopause, finally figuring out how to get rid of her midsection. “I made these mistakes for years, and they kept me stuck,” she writes in a new post.

Skimping on Breakfast Protein

Saucepan with boiling eggs on a gas stoveShutterstock

The first mistake? Skimping on breakfast protein. “Starting the day with just two eggs and some avocado toast might feel ‘clean,’ but if there’s not 30-35g of quality protein in the mix, muscle protein synthesis isn’t triggered. Translation: It’s not helping with body recomposition!” she says in her post.

RELATED:7 Foods with More Protein Than an Egg, Weight Loss Expert Reveals

Picking High-Fat Proteins

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The next mistake is picking high-fat proteins. “Sure, ribeye is delicious, but if fat loss is the goal, calories still matter. High-fat proteins like some beef, salmon, and nuts, can hinder your ability to stay in a deficit, which is necessary for fat loss,” she says.

Thinking More Protein Will Get You Results

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

Mistake three? Thinking more protein = results. ”Protein is important, but it’s not magic if there’s still a calorie surplus. I learned the hard way that going overboard on ‘healthy foods’ can easily derail progress. You see this often with people saying they ‘eat healthy’ but can’t lose weight. Because ‘healthy’ foods still have calories, and if you aren’t paying attention, you can still eat too much of a healthy thing,” she writes.

Relying Too Much on Bars & Shakes

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

Mistake four is relying too much on bars and shakes. “Whole food protein and fiber wins for keeping hunger in check. Whey protein is great for protein shakes, and adding in a few processed protein sources a day helps hit that protein content. But when we eat whole foods for our protein sources and veggies, we get higher quality protein, fiber and feel full longer,” she says.

RELATED:Want Flat Abs? Ditch These 7 Foods From Your Diet, Says Expert

Choosing the “Healthy” Salad

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Her final mistake is choosing the “healthy” salad. “That chicken salad might sound like the right call, but it often has more calories than a lean steak with a baked potato and veggies—and leaves you starving. Stop fearing real protein! And stop thinking that salads are the only way to get to your goals. Achieving your dream body isn’t about starvation or restriction—it’s about smart choices!”

Also, Sleep Is a Great Belly Fat-Blasting Habit

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

In another post, she offers some tips on how to blast belly fat, starting with sleep. “Aim for 6.5-8 hours when you can quality sleep regulates your hormones and reduces stress,” she writes.

And Don’t Forget to Move

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

Movement is also key. “Get your steps in. Walking (especially outside) lowers stress, and taking extra steps burns extra calories without making you more hungry! Win-win!” she writes.

Drink More Water

Woman,Holding,Glass,With,Clean,Water,At,Home,,CloseupShutterstock

Drink more water to blast belly fat! “If you are drinking more water, you are less likely to overeat. Additionally, all of our systems benefit from proper hydration, so if you want optimal workouts, you need to hydrate,” she writes.

RELATED:She Dropped 160 Pounds After Admitting 9 “Hard Truths”

Aim for a Moderate Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

She also recommends a moderate calorie deficit. “If your goal is to lose body fat, then you need to be in a deficit, but I don’t recommend going lower than 300 calories below maintenance to keep it sustainable long term,” she says.

Find the Right Workout Plan

Fitness woman doing exercise for glutes, cable kickbacks. Athletic girl workout at the gym. Beautiful butt in leggingsShutterstock

And find the right workout plan. “Your approach needs to change as you age. If you are a 40-year-old woman, what you did in your 20s could very well be making you gain more weight. You need a plan that is built for you. If you are not on the right exercise routine and nutrition plan for your goals, it can be damn near impossible to lose,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

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Alek Korab
By Alek KorabOct 04, 2024
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FACT CHECKED BY Christopher Roback
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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

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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.

Nutrition & Diet

Coach Lost 28 Pounds in 4 Months: 4 Mistakes

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

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

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

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

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
Copyright flattummycoach/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. 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.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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