5 Protein Mistakes Causing You To GAIN Weight

2 minute read:

As we journey through perimenopause, our bodies change in ways that make it harder to maintain muscle, stay energized, and keep off those extra pounds. While protein is hailed as a hero for weight loss and muscle maintenance, there’s more to it than just eating more protein. Many women unknowingly make protein mistakes that can sabotage their health goals. Let’s dive into the 5 common protein mistakes that could be causing you to gain weight and how to fix them.

1. Not Getting Enough Protein at Breakfast

Skipping protein in the morning? That’s a big mistake! Breakfast sets the tone for your entire day. Without enough protein first thing, your metabolism slows down, and you’re more likely to crave sugar and carbs later.

What to do instead: Aim for 30-40 grams of protein in your morning meal. This can be a protein smoothie, eggs with veggies, or Greek yogurt with nuts and seeds. Not only will it kickstart your metabolism, but it will also keep you full longer and reduce unhealthy snacking.

2. Relying on Processed Protein Sources

Grabbing a protein bar or shake might seem like an easy way to get your protein, but many of these processed options are filled with sugar, artificial sweeteners, and unhealthy fats. This can add extra calories and lead to weight gain, despite your good intentions.

What to do instead: Focus on whole food protein sources like chicken, fish, eggs, beans, and legumes. These foods provide protein along with essential nutrients, vitamins, and minerals that promote overall health. When you do need a quick fix, choose protein bars or powders with clean ingredients and low sugar content.

3. Not Spreading Protein Intake Throughout the Day

Are you trying to pack all your protein into one meal? Your body can only absorb a certain amount of protein at once, and anything beyond that may be stored as fat or passed through your system without being used efficiently.

What to do instead: Spread your protein intake across three balanced meals and snacks throughout the day. Try aiming for 20-30 grams of protein per meal, with snacks like nuts, seeds, or boiled eggs in between. This approach ensures your body can use the protein for muscle repair, energy, and metabolism without overwhelming your system.

4. Ignoring Protein Quality

Not all protein sources are created equal. Some may be low in essential amino acids or combined with unhealthy fats and fillers, reducing the benefits you get from them.

What to do instead: Focus on high-quality, complete protein sources, which provide all the essential amino acids your body needs. These include animal-based proteins like eggs, chicken, fish, and dairy, as well as plant-based options like quinoa, soy, and legumes when combined properly. Adding a variety of protein sources ensures your body gets all the nutrients it needs for muscle building and fat loss.

5. Underestimating the Power of Protein Density

We often hear about the importance of getting enough protein, but it’s also critical to consider the protein density - how much protein you get per calorie. Some foods are low in protein relative to their calorie content, which means you have to eat more to hit your protein goal, leading to excess calorie consumption.

What to do instead: Choose protein-dense foods that give you more protein without piling on the calories. For example, compare 1 whole egg (6 grams of protein, 70 calories) to 1 cup of liquid egg whites (26 grams of protein, 110 calories). You can meet your protein needs without overloading on calories, which helps you avoid weight gain while building lean muscle.

The Bottom Line

Protein is an essential part of a healthy diet, especially during perimenopause, but it’s easy to make mistakes that can derail your weight loss efforts. By making simple adjustments—like eating enough protein at breakfast, choosing whole food sources, spreading your intake throughout the day, focusing on quality, and opting for protein-dense foods—you can turn protein into a powerful tool for maintaining muscle, burning fat, and achieving your health goals.

Ready to get started? Try incorporating these tips and see the difference it cam make. Sign up to the Midlife Flow Insider and take control of your perimenopause health today!

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