If you started paying more attention to protein, you’ve probably already made some changes: you pick higher-protein yogurt, you add eggs to your meals, you seek lean meats, or you always have a protein snack on hand.
Everything seems like a good decision. And, in principle, it is. The point is what happened to the rest of your diet.
Because if you add more protein-rich foods to what you were already eating, you’re also increasing your total food intake and, possibly, your calories.
Protein matters, but quantity matters too. Protein helps preserve muscle mass and is especially important when we aim to lose fat and accompany the process with strength training.
But protein-rich foods don’t contain only protein.
Some also provide significant amounts of fat and, therefore, more energy. That’s why it isn’t the same to choose egg whites as whole eggs, chicken breast as opposed to leg and thigh, a white fish versus a fatty one, or natural yogurt versus cheese.
It isn’t about labeling foods as good or bad. It’s about understanding what each one provides and how much you need.
The mistake of “adding just in case”
When we want to improve our eating, it’s easy to fall into an accumulation mindset: “This has protein, I’ll add it.”
But eating better doesn’t mean filling the plate with healthy foods. Sometimes the change lies in replacing.
A breakfast based mainly on flours can become one that includes eggs or yogurt.
A meal with an excessive amount of rice, pasta, bread, or potatoes can incorporate a proper portion of chicken or fish, without the need to add protein on top of everything else.
And if you already have a good protein source in a meal, you may not need to add another just because it also provides protein.
Before asking yourself what you can add, ask yourself what you can change.
And how much protein do you need?
There isn’t a single figure that fits all. The right amount depends on factors like weight, body composition, level of physical activity, training, and goal.
That’s why it’s helpful to think about what you personally need.
Additionally, protein is only one part of the diet. The whole meals, portions, and the total for the day also matter.
So, does eating more protein help with weight loss?
It can help, but eating more isn’t the objective.
The key is to incorporate it in an appropriate amount and use it strategically within your eating pattern, especially when you’re aiming to protect your muscle mass while you lose fat.
So next time you hear:
“After 40 you have to eat more protein,” don’t rush to buy another protein-rich food. First look at what you’re already eating.
Maybe you don’t need to add. Maybe you need to replace. And that difference can change a lot more than simply adding another item to your day.
Source: Solange Leban holds a degree in Nutrition, specializing in women over 40. @nutricionconsolange
