{"id":54443,"date":"2023-09-13T12:48:04","date_gmt":"2023-09-13T12:48:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54443"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"does-protein-make-you-gain-weight","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/","title":{"rendered":"Does Protein Make You Gain Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Does_Protein_Make_You_Lose_Or_Gain_Weight\" >Does Protein Make You Lose Or Gain Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#How_Can_Protein_Help_You_Lose_Weight\" >How Can Protein Help You Lose Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Protein_and_Metabolism\" >Protein and Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Protein_and_Satiety\" >Protein and Satiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Protein_and_Muscle_Growth\" >Protein and Muscle Growth<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Does_Protein_Turn_Into_Fat_If_You_Dont_Work_Out\" >Does Protein Turn Into Fat If You Don&#8217;t Work Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#How_Much_Protein_Per_Day_Do_You_Need_To_Gain_Weight\" >How Much Protein Per Day Do You Need To Gain Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#High-Quality_Proteins_to_Consider_for_Your_Diet\" >High-Quality Proteins to Consider for Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#How_much_protein_is_too_much\" >How much protein is too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#What_are_the_side_effects_of_too_much_protein\" >What are the side effects of too much protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Which_type_of_food_increases_weight\" >Which type of food increases weight?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Compared to macronutrients such as carbs, protein has a good reputation in the world of diet culture. It&#8217;s hailed as the building block of muscles and the key to feeling full, which keeps hunger at bay.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">However, people who switch to high-protein diets may notice a change on the scale and worry that the extra protein is causing weight gain. These concerns aren&#8217;t unfounded \u2014 eating too much of anything will lead to weight gain. However, protein itself does not increase your weight directly or make you store fat &#8211; this is determined by other factors in your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s unpack the role of protein in weight management.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Protein_Make_You_Lose_Or_Gain_Weight\"><\/span><b>Does Protein Make You Lose Or Gain Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein can help you either lose or gain weight, depending on your goals and your overall diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/are-proteins-essential-for-your-diet-and-what-foods-provide-them\/\">high-protein diet<\/a> for weight gain may work if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You consume an excess amount of calories (aka calorie surplus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The protein source is also high in fats which add calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You lift weights for muscle growth and eat in a surplus to bulk up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You eat regular balanced meals and snacks to increase your overall food\/calorie intake<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating protein for weight loss:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You consume fewer calories than you need (aka creating a calorie deficit) from high-protein low-calorie foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The protein source is low in unhealthy fats, such as legumes, <a href=\"https:\/\/betterme.world\/articles\/lean-meats-for-weight-loss\/\">lean meats<\/a>, and fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have an active lifestyle<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You combine your protein intake with resistance and cardiovascular training, which helps build muscle mass and increase your metabolic rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The protein you consume is in the form of <a href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\">whole foods<\/a>, such as legumes, lean meats, and fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You combine low-calorie protein sources with low-calorie sides such as salads<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Protein_Help_You_Lose_Weight\"><\/span><b>How Can Protein Help You Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Using protein for weight loss is an effective strategy for several reasons, including improved satiety (feeling full after eating) and improved muscle repair and growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274#:~:text=Substantial%20evidence%20exists%20that%20supports,2%2C%203%2C%204).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We sometimes encounter the occasional <a href=\"https:\/\/betterme.world\/articles\/7-day-protein-diet-plan-for-weight-loss\/\">7-day protein diet plan for weight loss<\/a>, but what\u2019s the science behind it? Let&#8217;s take a closer look at some of the protein benefits when it comes to weight loss and why it&#8217;s so important.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_and_Metabolism\"><\/span><b>Protein and Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein helps boost your metabolism as it takes more energy for the body to digest this than it does for it do digest carbohydrates or fats. This means that when you eat a meal that is high in protein, your body has to work harder to break down the food and extract all the nutrients (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274#:~:text=Substantial%20evidence%20exists%20that%20supports,2%2C%203%2C%204).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may not seem like much, but the small amount of extra energy that is used for digestion (aka the thermic effect of food) can add up over time and help you lose weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_and_Satiety\"><\/span><b>Protein and Satiety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is also helpful for those who are trying to lose weight as it helps them feel fuller for longer after eating a meal. Research has found that when compared to carbohydrates or fat, protein takes much longer to digest and can therefore leave you feeling fuller and more satisfied (<\/span><a href=\"https:\/\/www.joslin.org\/patient-care\/diabetes-education\/diabetes-learning-center\/carbs-protein-and-fats-their-effect\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This may be in part because protein intake affects the release of hormones and signaling peptides in ways that make us feel more full and less hungry (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274#:~:text=Substantial%20evidence%20exists%20that%20supports,2%2C%203%2C%204).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can help prevent you from overeating or snacking between meals, which is often a problem for people who are attempting to lose weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein_and_Muscle_Growth\"><\/span><b>Protein and Muscle Growth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, protein in the diet is essential for muscle growth and repair. When exercising, our muscles break down and need to be repaired in order for us to build strength and become stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a diet that is high in protein helps this process by providing the body with all the essential amino acids for repairing and rebuilding muscle (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274#:~:text=Substantial%20evidence%20exists%20that%20supports,2%2C%203%2C%204).\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having more muscle than fat is also beneficial for weight loss as this means you&#8217;re burning more calories even when not exercising.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-1536x864.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207747.png 1729w\" alt=\"high protein diet for weight gain\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Protein_Turn_Into_Fat_If_You_Dont_Work_Out\"><\/span><b>Does Protein Turn Into Fat If You Don&#8217;t Work Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, protein doesn&#8217;t simply turn into fat if you don&#8217;t work out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our bodies use protein for many purposes, including repairing and building tissues, producing enzymes and hormones, and supporting immune function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK26820\/#:~:text=This%20versatile%20class%20of%20macromolecule,and%20out%20of%20the%20cell.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). When you consume protein, it&#8217;s broken down into amino acids, which are then used for these essential functions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When protein is consumed in excess, it can be stored as fat, but this is a complex process. This storage only occurs if you consume more calories overall than your body can use for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, our bodies aren&#8217;t as efficient at storing protein as fat in comparison to carbohydrates and fats. So, although it&#8217;s possible for excess protein to contribute to weight gain, it&#8217;s more likely to happen because you&#8217;re eating a high-calorie diet, not because you&#8217;re eating a lot of protein and not working out.<\/span><\/p>\n<p><strong><em>Read more:\u00a0<\/em><\/strong><em><a href=\"https:\/\/betterme.world\/articles\/high-calorie-vegan-foods\/\">Healthy High Calorie Vegan Foods For Weight Gain<\/a>.<\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Per_Day_Do_You_Need_To_Gain_Weight\"><\/span><b>How Much Protein Per Day Do You Need To Gain Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of protein you need per day to gain weight, particularly muscle mass, is dependent on multiple factors, including body weight, level of physical activity, and overall dietary intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to gain muscle mass, one general recommendation is to consume between 0.5 to 0.8 grams of protein per pound of body weight every day (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means that if you weigh 150 pounds, you should aim to eat between 75 and 120 grams of protein daily. This range can help support muscle growth, particularly when combined with regular strength training exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who lead a sedentary lifestyle, the National Institute of Health suggests a minimum daily protein intake of 0.36 grams per pound of body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). So, a person who weighs 150 pounds needs approximately 54 grams of protein each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be mentioned that the body can only absorb a certain amount of protein at once. Therefore, when eating to increase your protein intake, it&#8217;s often best to spread your consumption throughout the day in smaller amounts, rather than attempting to eat one large meal that is full of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that eating multiple meals throughout the day, each one containing 20-25 grams of protein, may be more beneficial for muscle growth than consuming one large meal that contains the same total amount of protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating too much protein, particularly that which comes from animal sources, can also put undue stress on your kidneys, as they then need to work harder to filter out the excess waste products of protein metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The majority of us don&#8217;t need to worry about this, but if you have existing kidney issues or are taking certain medications, you may wish to talk to your doctor about how much protein is safe for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, a diet that excessively prioritizes protein may cause nutrient imbalances. If protein sources are used to replace other important food groups in your diet, you may miss out on essential vitamins, minerals, and dietary fiber that come from fruits, vegetables, and whole grains. A diet needs to be balanced in order for it to be healthy.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\">Improve your body and revamp your life with us<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Quality_Proteins_to_Consider_for_Your_Diet\"><\/span><b>High-Quality Proteins to Consider for Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re trying to lose or gain weight, eating high-quality proteins is a great idea. By &#8220;high-quality&#8221;, we mean foods that have protein and contain the essential amino acids our bodies cannot make. We&#8217;re also referring to proteins that are easy for the body to use.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\"><img decoding=\"async\" class=\"aligncenter wp-image-42200 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-1536x864.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5777.png 1920w\" alt=\"high protein low calorie foods\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are high in protein include:<\/span><\/p>\n<ul>\n<li><b>Eggs<\/b><span style=\"font-weight: 400;\">: Eggs are not only a rich source of protein, they are also packed with vitamins, minerals, and healthy fats. The protein in eggs is highly bioavailable, which means that your body can easily absorb and utilize it.<\/span><\/li>\n<li><b>Lean Beef<\/b><span style=\"font-weight: 400;\">: Lean cuts of beef are high in protein and also provide important nutrients such as iron and vitamin B12.<\/span><\/li>\n<li><b>Chicken<\/b><span style=\"font-weight: 400;\">: Chicken, particularly breast meat, is a lean source of high-quality protein. It&#8217;s also versatile and can be included in a variety of dishes.<\/span><\/li>\n<li><b>Salmon<\/b><span style=\"font-weight: 400;\">: This fatty fish is not only high in protein, it is also rich in omega-3 fatty acids, which are beneficial for heart health (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/CIRCULATIONAHA.114.015176\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Peanut Butter<\/b><span style=\"font-weight: 400;\">: A great source of plant-based protein, peanut butter also offers healthy fats and fiber.<\/span><\/li>\n<li><b>Low-Fat Cottage Cheese<\/b><span style=\"font-weight: 400;\">: Cottage cheese is a dairy product that&#8217;s high in protein and can be enjoyed in both sweet and savory dishes.<\/span><\/li>\n<li><b>Lentils<\/b><span style=\"font-weight: 400;\">: As a legume, lentils are a great source of plant-based protein. They&#8217;re also high in fiber and can be added to soups, salads, and many other dishes.<\/span><\/li>\n<li><b>Quinoa<\/b><span style=\"font-weight: 400;\">: Quinoa is a complete protein, which means it contains all nine essential amino acids, which is quite rare for plant-based proteins. It&#8217;s also gluten-free and high in fiber.<\/span><\/li>\n<li><b>Milk and Yogurt<\/b><span style=\"font-weight: 400;\">: These dairy products are high in protein and also provide calcium and vitamin D. They are also key ingredients in some of the best protein shakes you will find.<\/span><\/li>\n<li><b>Tofu and Tempeh<\/b><span style=\"font-weight: 400;\">: These soy-based products are high in protein and are staples in many vegetarian and <a href=\"https:\/\/betterme.world\/articles\/the-vegan-diet-how-it-works-what-to-eat-the-benefits\/\">vegan diets<\/a>.<\/span><\/li>\n<li><b>Nuts and Seeds<\/b><span style=\"font-weight: 400;\">: Nuts and seeds are not only high in protein, they also contain healthy fats and fiber. They can be eaten on their own or added to a variety of dishes to give them extra crunch and nutrition.<\/span><\/li>\n<li aria-level=\"1\"><b>Whey and Casein<\/b><span style=\"font-weight: 400;\">: Which wins in the <a href=\"https:\/\/betterme.world\/articles\/whey-vs-casein\/\">whey vs casein<\/a> battle? Both are high-quality protein products that come from milk, so it depends on your preference.<\/span><\/li>\n<\/ul>\n<p><strong><em>Read more:\u00a0<\/em><\/strong><em><a href=\"https:\/\/betterme.world\/articles\/high-calorie-low-carb-foods\/\">Bulk Up The Right Way: 13 High-Calorie, Low-Carb Foods For Safe And Effective Weight Gain<\/a>.<\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_much_protein_is_too_much\"><\/span><b>How much protein is too much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How much protein is too much is dependent on health and lifestyle factors. General advice is to try to get 10-35% of your daily calories from protein, which is a broad range. You should talk to your healthcare provider or a registered dietitian to get individualized recommendations. It&#8217;s important to balance protein intake with other nutrients for optimal health.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_are_the_side_effects_of_too_much_protein\"><\/span><b>What are the side effects of too much protein?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excessive protein intake can have a variety of side effects, including digestive issues such as bloating and constipation, kidney damage (particularly in people with existing kidney conditions), nutrient deficiencies (due to an unbalanced diet), and unintentional weight gain (even excess calories in protein can ultimately be stored as fat) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4045293\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Which_type_of_food_increases_weight\"><\/span><b>Which type of food increases weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods that are high in calories, such as those rich in healthy fats (e.g. avocados, nuts, and seeds), complex carbohydrates (e.g. whole grains and starchy vegetables), and protein (e.g. lean meats, dairy, and legumes) can contribute to weight gain when they are consumed in surplus.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that gaining weight healthily does not only involve eating more, you must also focus on nutrient-dense foods.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein can help you lose or gain weight, depending on the type and quantity you consume. It helps boost metabolism, making you feel fuller for longer, and regulates the hormones that control appetite and hunger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who are looking to build muscle should aim for 0.7 to 1 gram of protein per pound of body weight each day, while those who lead a sedentary lifestyle should aim to consume a minimum of 0.36 grams of protein per pound of body weight daily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating multiple meals containing 20-25 grams of protein is more beneficial for muscle growth than eating one large meal containing your recommended daily amount of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should choose high-quality proteins such as eggs, lean beef, chicken, salmon, peanut butter, low-fat cottage cheese, lentils, quinoa, milk and yogurt products, and tofu and tempeh.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_protein_make_you_gain_weight\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Compared to macronutrients such as carbs, protein has a good reputation in the world of diet culture. It&#8217;s hailed as the building block of muscles and the key to feeling full, which keeps hunger at bay. However, people who switch to high-protein diets may notice a change on the scale and worry that the extra [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":54446,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-54443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Protein Make You Gain Weight? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DOES PROTEIN MAKE YOU GAIN WEIGHT \u27a4? Learn about the benefits of protein, high-quality proteins to consider for your diet, and how much protein is too much.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Protein Make You Gain Weight?\" \/>\n<meta property=\"og:description\" content=\"\u2605 DOES PROTEIN MAKE YOU GAIN WEIGHT \u27a4? Learn about the benefits of protein, high-quality proteins to consider for your diet, and how much protein is too much.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520\"},\"headline\":\"Does Protein Make You Gain Weight?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\"},\"wordCount\":2069,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Compared to macronutrients such as carbs, protein has a good reputation in the world of diet culture. It's hailed as the building block of muscles and the key to feeling full, which keeps hunger at bay.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, people who switch to high-protein diets may notice a change on the scale and worry that the extra protein is causing weight gain. These concerns aren't unfounded \u2014 eating too much of anything will lead to weight gain. However, protein itself does not increase your weight directly or make you store fat - this is determined by other factors in your diet.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's unpack the role of protein in weight management.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does Protein Make You Lose Or Gain Weight?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Protein can help you either lose or gain weight, depending on your goals and your overall diet.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/are-proteins-essential-for-your-diet-and-what-foods-provide-them\/\\\">high-protein diet<\/a> for weight gain may work if:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You consume an excess amount of calories (aka calorie surplus)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The protein source is also high in fats which add calories<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You lift weights for muscle growth and eat in a surplus to bulk up<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You eat regular balanced meals and snacks to increase your overall food\/calorie intake<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Eating protein for weight loss:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You con ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\",\"url\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\",\"name\":\"Does Protein Make You Gain Weight? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 DOES PROTEIN MAKE YOU GAIN WEIGHT \u27a4? Learn about the benefits of protein, high-quality proteins to consider for your diet, and how much protein is too much.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Does Protein Make You Gain Weight?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Does Protein Make You Gain Weight? - BetterMe","description":"\u2605 DOES PROTEIN MAKE YOU GAIN WEIGHT \u27a4? Learn about the benefits of protein, high-quality proteins to consider for your diet, and how much protein is too much.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/","og_locale":"en_US","og_type":"article","og_title":"Does Protein Make You Gain Weight?","og_description":"\u2605 DOES PROTEIN MAKE YOU GAIN WEIGHT \u27a4? Learn about the benefits of protein, high-quality proteins to consider for your diet, and how much protein is too much.","og_url":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520"},"headline":"Does Protein Make You Gain Weight?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/"},"wordCount":2069,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Compared to macronutrients such as carbs, protein has a good reputation in the world of diet culture. It's hailed as the building block of muscles and the key to feeling full, which keeps hunger at bay.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">However, people who switch to high-protein diets may notice a change on the scale and worry that the extra protein is causing weight gain. These concerns aren't unfounded \u2014 eating too much of anything will lead to weight gain. However, protein itself does not increase your weight directly or make you store fat - this is determined by other factors in your diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's unpack the role of protein in weight management.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Does Protein Make You Lose Or Gain Weight?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Protein can help you either lose or gain weight, depending on your goals and your overall diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/are-proteins-essential-for-your-diet-and-what-foods-provide-them\/\">high-protein diet<\/a> for weight gain may work if:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You consume an excess amount of calories (aka calorie surplus)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The protein source is also high in fats which add calories<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You lift weights for muscle growth and eat in a surplus to bulk up<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You eat regular balanced meals and snacks to increase your overall food\/calorie intake<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Eating protein for weight loss:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You con ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/","url":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/","name":"Does Protein Make You Gain Weight? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 DOES PROTEIN MAKE YOU GAIN WEIGHT \u27a4? Learn about the benefits of protein, high-quality proteins to consider for your diet, and how much protein is too much.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_2112986939-scaled.jpg","width":2560,"height":1707,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/does-protein-make-you-gain-weight\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Does Protein Make You Gain Weight?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54443","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=54443"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54443\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/54446"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=54443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=54443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=54443"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=54443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}