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

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.

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

Shutterstock

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

Shutterstock

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

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

Shutterstock

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

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.