Nutrition and health coach Nikita Bardia had shared an Instagram post sometime ago on her account discussing the downsides of taking too much protein too quickly. She stated, “when I started consuming protein, I also started gaining weight. So, there are things you must know before blindly loading on protein.” In the video, she thoroughly explains things that one should take care of when introducing protein in their diet. Here are those to add to your notes app:
1. Protein can make you gain weight, especially if you are in a surplus. If your maintenance calories is 1600 and you are eating 1800 calories (even if you are only consuming high-protein, clean foods), you will gain weight. If you want to lose weight, calorie deficit is the only way. For quick math,
- 150g paneer = 270 kcal
- 2 tbsp peanut butter = 200 kcal
- 1 scoop protein = 150 kcal
150g paneer = 270 kcal 2 tbsp peanut butter = 200 kcal 1 scoop protein = 150 kcal
If you don’t track your intake, it does add up fast without you getting to know.
2. Not all protein is lean protein Infact, most of the Indian sources of protein are a combo of fat and protein. For example, paneer, peanuts, cheese and even dal (high in carbs). You may think you are opting it for protein sake but you may be consuming hidden fats and carbs. You can go for swaps like tofu in place of paneer, and chana in place of peanuts.
3. You need to eventually start strength training
Otherwise the protein you are consuming will become stored energy. The logic is simple, protein supports muscle repair. But if you are not training or lifting, that consumed protein becomes extra calories and is stored as fat and not muscle.
4. It takes time
You need to introduce protein into your diet rather slowly and gradually. If you are feeling gassy, bloated or heavy after high protein meals, your kidney may not be ready for that jump. It is always recommended to fix your digestion first and then jump the protein train.
5. You don’t need 100 grams of protein
Start small with about 0.8 grams per kg of your body weight and eventually build it up to 2 grams per kg your body weight along with weight training and biofeedback.