One Big Thing People Get Wrong About Protein Intake
How to utilize protein more effectively to meet energy intake goals
A big mistake people often make in regards to protein intake are: 1). Thinking about food only in terms of their protein content and 2). Then believing that more of these protein-type foods is always better. Let me provide a brief example of why this is a problem:
When we view red meat, protein bars, protein smoothies, or peanut butter as just “proteins” we neglect the fact that they can also come with a lot of extra energy density (AKA calories). So if we think to ourselves: “more protein = better health” then we may end up eating more calories than we would like over time. So for many people who are trying to lose weight, more protein can help with appetite control and overall body composition, but if we view all foods that contain a decent amount of protein ONLY as a protein, we can jeopardize our energy intake goals along the way. Honestly this is why a lot of patients I work with who are weight restoring from an eating disorder are encouraged to eat nut butters, bars, protein drinks, and fatty meats , because it’s actually quite healthy for them to gain weight and re-nourish their bodies.
So while not everyone needs to be so mindful of the CONTEXT in which protein exists in our diet, a majority of people I work with in private practice are trying to lose weight (for healthy reasons) and improve body composition. This is why it can be so necessary to understand how protein EFFICIENT a food really is when these are your goals. In order to be solution-oriented in all my posts, here are two things that can help:
Look at this list of protein efficiency, to see a comparison of “protein” foods that are high and low in their protein-to-calorie ratio:
Not only are these specific foods different in calorie-to-protein content, but then the way we prepare them (with carbs, fat or other items) can change our energy intake drastically. So adding “double protein” to fast food orders, may not be helping many people meet those body composition goals that they hoped for.
Download by protein guide for just 99 cents from my link tree (Parker's Link tree) if you want a more extensive understanding of how much protein YOU specifically need and how you can best include protein in your diet. This includes 10 recipes as well.
MAIN TAKEAWAY: In the end, we all have different goals. But for those trying to change their weight, it’s a good idea to know how efficient your “protein” foods really are and the whole picture of what else is in your food or meal. We need and love having carbs, fat, and other ingredients, but sometimes it can go further than we wanted to.
Fascinating!