Whether we’re talking about Paleo, Atkins, South Beach, or Carnivore, a common core focus among many of today’s popular diets is on protein. And, even if you don’t follow a specific diet, you probably still concentrate on consuming plenty of high-protein foods. After all, adequate protein is said to help increase satiety, support weight loss, balance blood sugar, protect bone density, build muscle, and more.
As a dietitian, I regularly work with clients to boost their protein intake—and though it might seem like a cut-and-dry process, it often takes a little more thought and finesse than you might realize. Here are some common pitfalls to avoid when upping your protein.
Mistake #1: Missing out on other food groups
To meet their protein goals, people tend to eat larger portions of meats and other high-protein foods, leaving less room for other food groups (such as starches, vegetables, and fruits) on their plates. Protein fills you up faster and takes longer to digest, which can be good if you’re looking for increased satiety and to fight food cravings. However, if you have no room for other foods, you might become deficient in certain nutrients. For example, animal proteins do not contain fiber, and a diet low in fiber may result in digestive issues and constipation. (Fiber is also important for healthy cholesterol and blood sugar.) Plant foods are also our primary source of vitamin A, vitamin C, potassium, flavonoids, and other antioxidants that help protect against disease.
Read More: 7 Easy Ways To Pack 30 Grams Of Protein Into Your Next Meal
Active people may also find a diet focused solely on protein may not meet their carbohydrate needs. Carbs help fuel our activity and are important for rebuilding muscles after workouts.
The Fix: Make sure to include a vegetable and/or fruit with every meal in addition to your high-protein foods. If you’re choosing lean (or low-fat) protein sources, you may also want to add some healthy fats (like olive oil, nuts, seeds, or avocado). For active people, finish off your plate with whole grains or starchy vegetables (like potatoes), too.
Mistake #2: Leaning Too Heavily On processed foods
Hitting high-protein goals can be difficult, and therefore many people turn to convenience foods that are often quite processed, including bacon, sausage, lunch meats, and beef sticks. Incorporating these items occasionally isn’t a problem, but it’s not ideal for them to make up the majority of your diet. After all, packaged foods often contain more additives (especially sodium, in the case of processed meats) and fewer nutrients than whole-food protein sources.
The Fix: Focus on eating mostly whole-food protein sources (think fresh meat, poultry, seafood, eggs, dairy, legumes, nuts, and seeds) and use high-protein convenience foods to help fill in the gaps where needed.
Mistake #3: Not including plant-based proteins
When many people think of protein, they think of meat. But animal products aren’t the only foods that contain protein. Plants have protein, too! Studies show diets that include more plant-based protein sources improve health outcomes. Plant-based proteins are also naturally lower in fat and contain fiber (both of which support a healthy heart and better digestion).
The Fix: Incorporate plant-based proteins—including tofu, tempeh, edamame, seitan, beans, lentils, nuts, seeds, and high-protein grains (like quinoa and amaranth)—into your routine daily. Even vegetables can offer a couple of grams of protein per serving. And, when these foods aren’t within reach, a plant-based protein shake can help fill gaps.
Mistake #4: Miscalculating Your Protein Intake
If you’ve never tracked your protein intake before, it might be difficult to know how much protein you’re actually consuming (and I’ve found that people are often pretty off in their estimates!). But if you’re not clear on your true protein consumption, you likely won’t experience the benefits you’re seeking from a high-protein diet. For example, if you’re trying to lose weight and not getting as much protein as you think, you may still struggle with food cravings. Or, if you’re overconsuming protein, you might be accidentally going overboard on calories. Meanwhile, if you want to build muscle, you might not see the gains you want (despite your efforts in the gym) if you underestimate your intake.
The Fix: Track your protein intake for a couple of weeks. Weigh and measure your food at first to ensure accurate tracking and portion sizes. Once you get a feel for whatever “X” grams of protein looks like, you’ll be able to estimate your intake more appropriately moving forward. If you’re not clear on your protein needs, consider meeting with a certified nutritionist.
Mistake #5: Thinking more, more, more is always better
While adequate protein is important for good health, it is possible to consume too much. When people exceed their bodies’ protein needs, they might experience unpleasant side effects such as constipation, nausea, or GI upset. This could result from eating too much total protein in a given day, or even from eating too much in one sitting.
Read More: 8 Ways Protein Benefits Your Health, Besides Building Muscle
Also worth noting: Though the science is still mixed, some studies suggest excessive protein (especially from animal sources) can cause the body to pull calcium from the bones (in an effort to neutralize acids in the blood) and excrete it in the urine, potentially increasing rates of bone loss and risk of fractures or kidney stones over time. Those with kidney issues need to be especially mindful, as too much protein can strain these already-compromised organs.
The Fix: Spread your protein intake throughout the day to lighten the load on the digestive tract and kidneys. Most people do best with around 20 to 40 grams of protein per sitting and three to six meals or snacks daily. Additionally, make sure you know how much total daily protein is appropriate for you. It could be as little as 0.6 to 0.8 grams per kilogram of body weight for those with kidney disease, and up to two grams per kilogram of body weight for very active adults. (Speaking with a nutrition professional can help you figure out your sweet spot.) Drink plenty of water to aid in good digestion and include plant-based proteins and produce to decrease the acid load on the body.
Mistake #6: Not exercising
Protein plays numerous roles in the body, making adequate intake important for everybody. If your motivations for eating more protein include maintaining or building muscle, you must pair that protein with the right exercise routine. Protein foods provide the building blocks for muscle growth and maintenance, but exercise is needed to put that protein into action. (You see, exercise stimulates muscle protein synthesis, the process by which our body turns amino acids into muscle protein. And when you pair exercise and high protein intake, you get an even higher MPS response.) This isn’t just important for those hitting the gym to build a massive physique, either; maintaining lean body mass is crucial for healthy aging.
The Fix: In addition to meeting daily dietary protein needs, aim for at least 150 minutes of exercise movement, plus two days of weight-bearing or resistance exercises, per week to support cardiovascular and musculoskeletal health.
Rebekah Feemster, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she’s not talking about (or making) food, you’ll find her outside doing yoga, hiking, or tending her backyard chickens.