Protein is an essential dietary component that supports weight loss while retaining muscle mass. It also has a unique ability to satiate the body for long enough to ensure progress stays on track.
For many people, this can prove massively helpful to prevent sugar cravings that lead them to pile on the pounds. Using protein correctly, however, is essential if weight loss is the goal.
Autumn Bates, a clinical nutritionist who divulges weight loss tips on YouTube, shared a cautionary tale about the protein mistakes that can hinder progression.
“If you’re using protein to achieve a weight loss goal, it’s really crucial that you don’t make [these] mistakes, otherwise it could completely work against your weight loss goal," she explained in the clip.
Failing to count proteins correctly could work against your weight loss goals
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The first mistake is not getting enough protein, she said, adding: “Not too many people are actually getting enough protein to reap those body recomposition benefits.”
Individuals who have a low level of activity need roughly 1.2 grams of protein/kg as a minimum, with Autumn adding: “If you are moving more and exercising you’re going to want 1.6 grams/kg."
According to Autumn, the second “huge mistake”, is forgetting to take into account that not all proteins are created equally and therefore shouldn't always be counted as a protein source in the diet.
She used the example of collagen, which is not a complete protein and therefore doesn’t get processed in the same way as whey protein and yoghurt.
“When working towards your protein need per day you want to make sure that the vast majority of that is coming from complete protein sources. Otherwise, you’re not actually getting those body recomposition perks that you’re looking for."
The third mistake, according to the nutritionist, is eating less protein as you age, which triggers several changes to physical health.
“For some reason, people think that you need less protein when you get older,” explained Autumn. “You assume that because you may be less active, you don’t need as much protein.
“This is not true. In fact, your needs are perhaps about 25 per cent higher than they used to be.”
As the body starts losing bone and muscle with age, meaning the body enters a state of protein deficit.
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Eating good sources of protein is key to weight loss
PA“When you start experiencing bone loss at an accelerated rate, which is usually around fifty, you really want to make sure that you’re hitting your daily protein needs from the complete source," noted Autumn.
It comes as Daniel Herman, NASM nutritionist, SAQ coach and founder, recently told GB News about some of the different sources of protein that will boost weight loss “without exercise”.
“Aim to include lean sources of protein such as chicken, fish, eggs, tofu, legumes and low-fat dairy products in your meals," he said.
Tofu is often lauded for its health benefits in senior women because it is a soy-based product low in calories.