Do You Get Fat If You Eat Too Much Protein?
You have probably heard that increasing your protein intake can help lead to weight loss. This is because protein offers several benefits that help you lose fat naturally.
Getting adequate amounts of dietary protein is important because the body doesn’t make this essential nutrient or store it.
But can you eat too much protein if you’re trying to lose weight?
The Benefits Of Protein
Protein makes you feel full and tends to curb cravings while reducing the desire for snacking. Therefore, with a high protein diet, you’ll automatically eat less even when you are not consciously restricting calorie intake.
Thermic Effect of Food
Additionally, protein has a higher “Thermic Effect of Food” (TEF) than other foods. This simply means that the body requires a whole lot more energy to process protein than it does to digest other foods like carbohydrates. Thanks to this little benefit, eating high amounts of protein will see you burn calories while simply digesting and metabolizing the food. You’ll also enjoy a boosted metabolism that will make you burn more calories around the clock even when you are not very active.
Repairs and Builds Muscle
Protein also repairs and builds muscles. This benefit comes in handy if you’re pairing a high protein diet with regular resistance exercises. You’ll recover much faster from your workouts and therefore be able to exercise more frequently and more intensely. What’s more, increased muscle will raise your resting metabolic rate, hence allowing the body to burn more fat after workouts.Why Is Belly Fat So Difficult To Lose? (Free Report)
Can You Eat Too Much Protein?
With all these benefits, you would think that the more protein you eat the higher your weight loss would be. Well, not exactly. There reaches a point where a high protein diet becomes too much. And, if you eat too much protein it can be harmful to a weight loss plan. Here are the reasons why.
1. Protein Has Calories
Despite the benefits, protein foods also have calories. On average, protein contains 4 calories per gram. Due to the present calories, if you eat too much protein it will increase your calorie intake. This increase in turn can work to lower your calorie deficit and thus cause weight gain.
2. Liver Changes Excess Protein into Fat
During metabolism, protein is broken down into amino acids and ammonia. Through the lining of the small intestines, the required amino acids are absorbed into the bloodstream where they are used to build up protein stores. The excess amino acids are then converted into glucose, which the body uses for energy.
However, if you eat too much protein, more than your body needs, the glucose becomes more than what the cells require thus leaving no space for it to be stored as glycogen in the muscles or liver. When this happens, the liver then converts the excess glucose into fat, which is ultimately deposited at the body’s fat stores. Therefore, if you eat too much protein on a continuous basis, your body’s fat storage will expand over time causing an increase in weight.
How Much Protein Is Too Much?
So, how do know if your daily protein intake has reached the point of being too much? Well, experts recommend a daily intake of between 0.5 -1.0 grams of protein per pound of your body weight. Of course, when trying to lose weight, protein intake will be on the lower side.
Alternatively, you can find out how much protein to consume by factoring your intake of this macro-nutrient into your calorie count. A safe number is keeping your protein consumption at 25 -30% of your total calorie intake.
The bottom line is that increasing your protein intake can help you get in good shape. However, don’t go crazy and overdo it. Just like other foods, smart dieting comes down to portion control. Stick to the recommended protein intake and you’ll be okay. It’s also a good idea to exercise regularly, as that will allow you to reap the full benefits that a protein-rich diet has on weight loss.
9 Proteins That Cause Fat Gain
When it comes to improving body composition, appetite control and satiety, there is arguably not a single more effective, well-established dietary factor than optimizing your protein intake. With that being said, not all dietary sources of protein are created equally.
In fact, there are a number of very common inferior choices that may actually have a counter-productive effect on your body composition and overall health. This free report reveals 9 specific proteins that you must avoid if you ever want to lose weight.