3 min learnNew DelhiFeb 26, 2026 05:57 PM IST
Protein is usually linked with weight reduction. However seems, it could possibly additionally result in weight acquire. In line with specialists, protein helps with weight reduction solely when the physique makes use of it to construct or restore muscle. “If protein consumption goes up with out a rise in muscle-building actions like power coaching, the additional protein doesn’t go away. Like different vitamins, leftover protein provides energy, and too many energy could cause weight acquire,” defined Dt. Amreen Sheikh, chief dietitian, KIMS Hospitals, Thane.
Why doesn’t greater protein routinely convert into muscle?
Protein is usually promoted as the last word resolution for fats loss, however this perception is just partly true. From a medical diet perspective, protein helps fats loss successfully solely when the physique has a physiological demand for it. That demand comes primarily from muscle, mentioned advisor dietitian Garima Goyal, who harassed that, in easy phrases, muscle development wants a set off.
“Power or resistance coaching indicators the physique to construct or keep muscle tissue. With out this sign, the physique both makes use of the protein for fundamental features or shops it as power. Protein alone doesn’t create muscle; train decides how the physique makes use of that protein,” mentioned Sheikh.
Is that this why some individuals acquire weight after switching to high-protein diets?
Sure, reiterated Sheikh. “Many individuals considerably enhance their protein consumption — via shakes, bars, or massive parts — with out altering their exercise stage. This results in taking in additional energy than wanted. Excessive-protein meals are wholesome, however they nonetheless have plenty of power. Consuming them in extra can gradual fats loss and even trigger weight acquire,” mentioned Sheikh.
Like carbohydrates and fat, protein contributes energy. “When protein intake exceeds what the physique wants for restore, immune operate and fundamental metabolism, the excess power is saved,” Goyal mentioned.
Take note of your consumption (Photograph: AI-generated)
How a lot protein is definitely sufficient for many adults?
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For most individuals, it’s greatest to unfold protein evenly throughout meals. “About 20–30 grams per meal is normally sufficient to assist with muscle restore and preserve you feeling full, so long as you’re bodily energetic. Very excessive intakes past what the physique wants don’t present additional advantages,” mentioned Sheikh.
What position does power coaching play in efficient weight administration?
Power coaching helps direct protein to muscle tissue as an alternative of fats storage. “Even two to a few classes every week could make an enormous distinction by boosting metabolism, growing lean physique mass, and supporting wholesome fats loss,” elucidated Sheikh.
Protein is a software, not a shortcut. Weight administration works greatest whenever you mix protein consumption with common power coaching and being conscious of energy. Simply including protein with out train usually results in disappointment as an alternative of outcomes, mentioned Sheikh.
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DISCLAIMER: This text is predicated on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
