Why eating more protein could be making your weight gain worse

Everywhere you look there are high protein yoghurts, protein cereals, protein bars, protein coffees and endless messages telling women that they need to eat more protein during midlife..And to be fair, there is a lot of truth in that advice, I’m also always telling my clients to eat more. Why? Because protein becomes increasingly important as we age, especially during perimenopause and menopause when women naturally begin to lose muscle mass. Eating enough protein can help support muscle maintenance, recovery, metabolism, bone health and appetite regulation. But there is a side of the conversation that almost nobody talks about. I am starting to see more and more women unintentionally gaining weight because of the way they are approaching protein. Not because protein itself is bad, but because the message has become distorted into:
“More protein is always better.” Which is simply not true. One of the biggest mistakes I see is clients adding protein on top of an already adequate diet without understanding their overall calorie intake. For example:
Adding protein powder to oats.
Having a protein bar as a snack.
Choosing a high protein dessert after dinner.
Drinking protein coffee.
Adding collagen drinks.
Eating extra “healthy” protein snacks throughout the day. 

Individually these things may seem fine, but together they can add hundreds of extra calories every single day. Many assume that because something is high protein, it is automatically helpful for fat loss, but calories still matter. Protein is not calorie free .A protein bar can easily contain the same calories as a chocolate bar. Some high protein snacks are heavily marketed health products that are still ultra processed and very energy dense. 

I also see clients becoming fearful of carbohydrates and fats while trying to prioritise protein. This often creates meals that are technically “high protein” but not actually balanced or satisfying, then later in the day they feel hungry, crave sugar or end up overeating because the overall diet is not enjoyable or sustainable.

Another issue is that many are now massively overestimating how much protein they actually need. Most exercising regularly do benefit from increasing protein intake, but this does not usually mean eating enormous amounts at every meal or trying to hit extreme fitness industry targets. There is a huge difference between adequate protein and excessive protein. The fitness industry often promotes numbers designed for bodybuilders, physique athletes or people in aggressive training phases. That advice does not always translate well to everyday women who simply want to feel healthy, strong and comfortable in their bodies. My go to figure which is a rough guide, is aim for 25-30g of protein at each meal.

I also think the obsession with protein can sometimes distract from the bigger picture of health. You can eat a very high protein diet and not see fat loss reults because you may still:
Sleep badly.
Be highly stressed.
Move very little.
Eat too few vegetables.
Have poor digestion.
Struggle with emotional eating.
Be inconsistent with exercise.

Protein is important, but it is not magic!

My final point that often surprises people is that dramatically increasing protein intake very quickly can also affect digestion. This can happen for several reasons. Some may suddenly increase dairy intake through yoghurts, puddings and shakes which can aggravate bloating in sensitive individuals. Others reduce fibre rich foods in favour of protein products and end up more constipated. Some simply overwhelm their digestion by forcing down large amounts of food they do not actually enjoy eating.

The healthiest approach is usually much simpler. Focus on including a good quality protein source at each meal, aim for balanced meals that contain protein, fibre, healthy fats and carbohydrates. Prioritise mostly whole foods. Strength train regularly and stay active. Just try to avoid falling into the trap of thinking that every food product labelled “high protein” is automatically beneficial.

I hope that helps.