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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.

Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Discover the warning signs your body is getting too much of this essential nutrient.

Christopher Roback
By Christopher RobackJan 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Dr_Eric_Berg15
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

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

Sign 1: Foamy Urine Signals Kidney Stress

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

Sign 2: Gout Flare-Ups From Protein Overload

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

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

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

Sign 3: Unexplained Loss of Appetite

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

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

Sign 4: Fluid Retention and Swelling

Swollen feets because water retention in the bodyShutterstock

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

Sign 5: Persistent Fatigue

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

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

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

Finding Your Perfect Protein Balance

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

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

Smart Protein Sources Matter

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

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

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

Special Considerations for Fasting

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

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

The Complete Protein Picture

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

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

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

Taking Action

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

proteinintermittent fastingcarbswalkingweight loss

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Nutrition & Diet

Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Dr_Eric_Berg15
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

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

Sign 1: Foamy Urine Signals Kidney Stress

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

Sign 2: Gout Flare-Ups From Protein Overload

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

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

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

Sign 3: Unexplained Loss of Appetite

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

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

Sign 4: Fluid Retention and Swelling

Swollen feets because water retention in the bodyShutterstock

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

Sign 5: Persistent Fatigue

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

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

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

Finding Your Perfect Protein Balance

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

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

Smart Protein Sources Matter

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

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

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

Special Considerations for Fasting

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

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

The Complete Protein Picture

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

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

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

Taking Action

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

Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

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

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

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

Shutterstock

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

Hands of a woman playing with nails in stressShutterstock

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

Scars on the faceShutterstock

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

Sick woman with headache sitting under the blanketShutterstock

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

The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

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

chef cooking salmon steaks in the kitchenShutterstock

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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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
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Nutrition & Diet

4 Signs You Aren’t Eating Enough Protein

Alexandra_alexx.fitt16
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 28, 2024
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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

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

Fatigue and Weakness

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

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

Brittle Hair, Skin, and Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

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

Constant Sugar and Carb Cravings

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

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

Constant Hunger

Hungry man opens the refrigerator at nightShutterstock

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

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

Science Has Found a Link Between Protein and Weight Loss

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

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

Aim for 20 to 30 Grams Per Meal

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

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

Protein Helps with Hunger and Fullness

fresh chicken breast raw on cutting boardShutterstock

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

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

Stick to Lean Fats

Woman cutting chicken fillet in kitchen, closeupShutterstock

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

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

Nutrition & Diet

6 Real Signs of Eating Too Much Fat

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

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

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

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

Sign 2: Pain Under Right Ribs

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Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

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Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 36 Pounds by Eating These 9 Costco Staples on Ozempic

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Leah Suzanne
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
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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 on Ozempic and unsure what to eat to maximize weight loss? Liz is a GLP-1 weight loss warrior who has lost 36 pounds on the injections. In a recent post, she revealed her shopping list at Costco. “These are some of my favorites from Costco and a few new to me finds for myweight loss journey,” she says. Here are her top picks:

Amylu Teriyaki Chicken Meatballs

Teriyaki Pineapple Chicken Meatballs, Antibiotic Free

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“Perfect for easy meals during the week,” she writes. “AnythingAmyLu Foods is a go for me. These are a staple in my house with some rice and a veggie for and easy dinner.”

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

Kevin’s Natural Foods Korean BBQ Style Beef

Kevin\u2019s Natural Foods Korean BBQ Style Beef

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“Another easy weeknight meal,” she writes. “Kevin’s Natural Foods are also a favorite go to in our house. Add in an easy carb and veggie and you are good to go!”

Kirkland Signature Sous Vide Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites

Copyright Costco

“Starbucks breakfast dupe,” she writes about the Kirkland Signature heat and serve egg dish. “Egg bites that taste just like Starbucks and a no brainer for me!”

Mush Overnight Oats

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“Easy breakfast that’s not eggs,” she writes about Mush Overnight Oats. “Excited to try the overnight oats for a breakfast that’s not eggs these days.”

Kirkland Signature Supreme Cauliflower Crust Pizza

Kirkland Signature Supreme Cauliflower Crust Pizza

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“A girl still needs pizza even on a weight loss journey,” she says about Kirkland Signature Supreme Cauliflower Crust Pizza. “Cauliflower pizza that doesn’t taste like it?! Sign me up. We are a pizza household and these are a good healthier alternative.”

RELATED:20 Possible Ozempic Side Effects

Puravida Fire Roasted Primavera Mistura

Puravida Fire Roasted Primavera Mistura

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“Trying to get more veggies in,” she writes about her next pick, Puravida Fire Roasted Primavera Mistura.”These veggies are new to me but I’m trying to get more in so I hope they help! Anything I don’t need to prep is a win in my book.”

Jones Fully Cooked Chicken Sausage

\u200bJones Fully Cooked Chicken Sausage

Copyright jonesdairyfarm.com

She is also a big fan of Jones Fully Cooked Chicken Sausage. “I never leave Costco without these chicken sausages. They are great in the air fryer for a side or I cut them up and put them in my recipes,” she said.

Undercover Chocolate Quinoa Crisps

\u200bUndercover Chocolate Quinoa Crisps

Copyright undercoversnacks.com

“A lil sweet treat,” she says about Undercover Chocolate Quinoa Crisps. “These are also new to me but I love a little sweet treat and these seemed like a great healthier alternative.”

Nurri Ultra-Filtered Milkshake

\u200bNurri Ultra-Filtered Milkshake

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“New to me protein shakes,” she writes about Nurri Ultra-Filtered Milkshakes in the vanilla flavor. “Trying @drinknurri for the first time and I can’t wait to make a protein coffee with one!!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

How She Lost 70+ Pounds by Eating a Big Lunch and Doing Standing Exercises

Crystal Valenzuela crystalvalenzuela_
Copyright Crystal Valenzuela/YouTube
Christopher Roback
By Christopher RobackApr 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Most of us have experienced that moment when we realize something needs to change. For Crystal Valenzuela, that moment came when she found herself weighing 215 pounds in December 2018, struggling to breathe at night and feeling her heart pound while trying to sleep. "I was having trouble falling asleep. I literally had to lay in bed in a certain position," Crystal admits in her post. "I could literally feel my heart pumping." After multiple failed attempts at weight loss, she finally found success through two key strategies: restructuring her meals with lunch as the main event and beginning with gentle standing exercises. Keep reading to discover how Crystal's practical approach helped her lose over 70 pounds—and how you can apply these same principles to your own journey.

Your Mindset Matters Most

The foundation of any successful weight loss journey starts in your mind. "I wish I could tell you guys that there's this great secret that will help you lose weight overnight, but there literally is no secret," Crystal explains. She had attempted to lose weight numerous times before, but it wasn't until January 2019 that something finally clicked. Crystal emphasizes that a weight loss journey should always be about self-love. "I knew my worth and I knew that I deserved more," she says, which motivated her to finally commit to sustainable changes rather than quick fixes.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Start With Standing Exercises

Finding exercises that work for your current fitness level is crucial for long-term success. "I actually didn't really focus on anything ab related at the start," Crystal shares. Instead, she began with standing ab workouts because "I had no core strength, so I had to stand up in order for me to do any sort of workout." She followed beginner-friendly cardio and fat-burning routines, gradually building her strength and endurance. "You obviously want to have moderation with your workouts, too, because you don't want to go in super crazy and end up hurting yourself," she cautions, emphasizing the importance of starting where you are.

Make Lunch Your Biggest Meal

How you time your meals throughout the day can significantly impact your weight loss. "For my lunch, that is where I had my most biggest meal of the day," Crystal explains. She discovered that eating a good breakfast prevented her from overindulging later, while making lunch her main meal gave her energy when she needed it most. "A lot of times I would have chicken and broccoli. Oh my god, I ate a lot of chicken and broccoli," she shares. By contrast, "for dinner that is where I had my lightest meal of the day," often consisting of just yogurt, which allowed her body time to digest before bed.

Don't Quit Cold Turkey

If you've tried giving up all your favorite foods at once and failed, you're not alone. "I loved pizza and I loved hot Cheetos. I did not give those things up overnight," Crystal admits. When she first tried quitting her favorite snacks entirely, she had a breakdown by day four. "I cried because I wanted hot Cheetos," she confesses. Instead of complete restriction, Crystal switched to moderation. "I sized down from the big bag of hot Cheetos to like the gas station size bag," she explains. "You don't have to deprive yourself of those delicious snacks, just have some balance."

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Balance Your Diet and Exercise

Many people make the mistake of focusing solely on workouts while ignoring their eating habits. "Food and working out go hand in hand," Crystal points out. "I think that's something a lot of us tend to not recognize." She tried exercising consistently in the past while still eating poorly and felt disappointed when she saw no results. Crystal realized that she needed to balance both aspects to see change. "I was still eating really bad. I was still having myself that box of pizza," she recalls about her previous attempts, explaining why they failed despite her exercise efforts.

Prioritize Your Breakfast

Though not naturally a breakfast person, Crystal learned its importance for successful weight loss. "I actually hate breakfast. I am not a breakfast person. If I could skip the damn thing, I would skip it," she admits candidly. However, she noticed that "when I wouldn't have breakfast, I would eat a very large lunch and I would have a very large dinner." By forcing herself to eat breakfast, she found she naturally ate less throughout the day. "Breakfast is the most important meal of the day. It really is because it refuels your body and gives you energy," Crystal explains.

Choose Better Restaurant Options

Learning to navigate eating out was crucial to Crystal's success. "When I went out, I was trying to have a healthier option," she explains. Rather than avoiding restaurants altogether, she made smarter choices. "If we went to Chili's, instead of getting like my chicken and cheese quesadillas, I started getting like a steak, mashed potatoes, and broccoli," Crystal shares. This approach allowed her to still enjoy social outings without derailing her progress. "I didn't restrict myself and completely quit all of these things. I just try to do things with moderation," she adds.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Stay Consistent Through Plateaus

One of the most important lessons Crystal learned was that showing up consistently matters more than seeing immediate results. "Weight loss is a roller coaster of emotions," she admits. Crystal noticed that in the beginning, "you're gonna lose a lot of weight at the start of it because your body is not used to doing all this exercise," but eventually, "you'll hit a plateau." Her advice? "Once you hit that plateau, you cannot give up. You have to keep pushing through it," she emphasizes. Crystal reminds us that "nothing sustainable happens overnight" and real change takes patient consistency.

Create an Inspiring Workout Environment

Your surroundings can significantly impact your motivation to exercise. "Led lights... make your room a little bit more fun, especially if you have music going on," Crystal says. She created an energizing atmosphere with LED lights, good speakers, and a motivating workout playlist. "When you're working out and you get a really pumped-up song, it gives you like this extra boost of power," she explains. By designing a space that energized her, Crystal made it easier to stay consistent with her workouts even on days when motivation was low.

Visualize Your Success Daily

Having visual reminders of your goals can strengthen your commitment during challenging times. "I like to look in the mirror, sort of visualize when you have your music playing, you're in the zone," Crystal shares. She recommends a full-length mirror not just for checking your exercise form but also for visualization. "I like to visualize my future self and like see my best version of me. And I'm like, okay, I'm gonna be her," she explains. This mental practice helped Crystal stay focused on her goals and remind herself why she started this journey.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Track Your Progress Weekly, Not Daily

While the number on the scale can be motivating, checking too frequently can be discouraging. "I would suggest just weighing yourself once a week just so that you can kind of track your progress," Crystal advises. She explains that daily fluctuations can be misleading: "There were times when I would go a whole week and I probably only lost one to two pounds, and it would make me feel a little disappointed." Crystal reminds us that "our body retains water," and weight can fluctuate for many reasons. You can see the bigger picture of your progress by weighing weekly instead of daily.

Celebrate Health Improvements, Not Just Weight Loss

Some of the most significant rewards of weight loss have nothing to do with the number on the scale. Before her weight loss, Crystal experienced frightening health symptoms. "At night I was having trouble breathing. I couldn't fall asleep without having a little bit of anxiety of was I gonna wake up the next morning," she reveals. These improvements in her quality of life became powerful motivators. "A weight loss journey should always be about loving yourself, bettering yourself, bettering your health," she emphasizes, reminding us that feeling better physically and mentally is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Daily Habits That Are Secretly Sabotaging Your Metabolism

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12 Surefire Ways to Lose Abdominal Fat, Say Experts
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Leah Suzanne
By Leah SuzanneApr 10, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Everyone wants to speed up their metabolism to burn fat faster and maximize weight loss. But how do you do it? According to the NIH, various factors impact your basal metabolic rate, some of which are set in your DNA, including gender and race, and others that are variable, including exercise and diet. Some of your daily habits could be slowing down your fat-burning engine. According to Los Angeles Personal Trainer Mr. America Jason Kozma, High Performance Personal Training, here are seven daily habits secretly sabotaging your metabolism.

1. Skipping Meals (Especially Breakfast)

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

The first habit that could be damaging your metabolism is skipping meals. “When you regularly skip meals, your body shifts into a conservation mode, slowing down metabolism to preserve energy. This can lead to increased fat storage and decreased calorie burn over time. Skipping breakfast in particular has been linked to insulin resistance and poor appetite regulation later in the day,” Kozma says.

2. Not Getting Enough Sleep

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

Getting sleep is an easy metabolism-boosting habit. “Lack of quality sleep disrupts hormone balance—especially cortisol, insulin, and ghrelin—which can slow your metabolism, increase cravings for unhealthy food, and hinder muscle recovery and fat burning,” Kozma says.

3. Sitting for Long Periods

Middle age woman relaxing on the sofa, watching TV and eating chips

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Sitting is the new smoking, Kozma maintains. “Extended periods of inactivity can lead to decreased muscle activity and insulin sensitivity. Even if you exercise daily, being sedentary the rest of the time (a.k.a. being an ‘active couch potato’) can still negatively affect your metabolism,” he claims.

4. Eating Too Little (Extreme Calorie Restriction)

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate

Shutterstock

Severely restricting calories might seem like a shortcut to weight loss, but it will backfire by slowing your metabolism. “Your body thinks it’s starving, so it reduces energy expenditure and breaks down muscle for energy, which further decreases metabolic rate,” says Kozma.

5. Not Drinking Enough Water

Tired runner sweating after running hard in countryside road. Exhausted sweaty woman after marathon training on hot summer. Hispanic brunette female athlete outdoors.

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Hydration is important when you are trying to lose weight. “Hydration is essential for efficient cellular and metabolic processes. Even mild dehydration can slow down your metabolism, reduce energy levels, and impair fat oxidation,” says Kozma.

6. Neglecting Strength Training

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Skipping a strength training workout isn’t good for your metabolism. “Muscle mass is metabolically active—it burns more calories at rest than fat. Skipping resistance training means you may lose muscle over time, reducing your resting metabolic rate and overall calorie-burning potential,” explains Kozma.

7. High Intake of Processed Foods

Woman Eating Macarons Feeling Guilty and Hiding. Adult person with sugar addiction hiding her alimentary habits over indulging because of stress. Processed Foods

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You should also avoid processed foods to keep your metabolism revving. “Highly processed foods often contain added sugars, unhealthy fats, and low fiber, which can disrupt blood sugar and insulin levels. They also require less energy to digest than whole foods, meaning your body burns fewer calories during digestion,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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