With so many weight loss trends out there, it can be tough to figure out what to stick with and what to ignore. However, health experts and weight loss coaches agree on one key piece of advice: to kickstart fat loss and boost muscle growth, we need to up our protein intake. But is that really sufficient?

Mahtab Ekay, a fat loss coach who successfully shed 9 kilos in just three months, shared in a post on April 6, “You’ve probably heard the advice to ‘increase your protein’ for weight loss, so you’ve started incorporating more eggs, beans, protein bars, and nuts into your diet. You’re also hitting the gym and eating healthy, yet your body isn’t as toned as you hoped. Plus, you’re still feeling hungry and battling cravings. The truth is, just eating more protein isn’t enough.”

Here’s why excessive protein intake can be harmful to your health:

• If you're getting most of your protein from high-fat and high-carb foods like nuts, nut butters, beans, or fatty meats, you might be consuming more calories than you think.
• Relying heavily on processed protein sources like protein bars means you're not getting the whole, natural proteins that are essential for muscle growth.
• Without a balanced plate that includes enough protein, you may continue to face cravings and energy dips.

What other options do we have?

Make sure to get enough protein to feel full: Aim for 25-30g of protein in each meal (about 0.8-1g for every pound of your target body weight throughout the day)—this helps you stay satisfied and supports muscle growth.

Focus on lean protein sources: Options like chicken breast, turkey, tuna, egg whites, and Greek yogurt provide more protein for fewer calories compared to eggs, fattier meats, or fish (which are still good choices but shouldn’t be your main focus). Also check out | A fitness coach shares a 7-step weight-loss plan to help you lose 20 kg: ‘No starvation, no crash diet.’

Create a balanced plate: Make sure at least a quarter of your plate is filled with protein to keep cravings at bay and help you feel satisfied.

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