Your protein goal is probably way off. A doctor explains how to fix it for better weight loss.

"Protein is an essential nutrient (alongside carbohydrates and fats), and it's crucial for regulating metabolism, as well as building and repairing tissue like muscle. But too much protein has become a diet fad that can make it harder to lose weight and distracts from nutrient-dense whole foods, said Dr. Meghan Garcia-Webb, who works in concierge medicine. Her practice is dedicated to helping high-achievers like CEOs and attorneys manage their weight."

"The ultra-processed food industry is making bank on our hunger for protein by adding it to chips, pastries, and bars, but these products don't offer much in the way of real nutrition. To make matters worse, many people are getting more protein than they need because of a common mistake in calculating the optimal amount, she said. The protein overload can lead to excess calories that make weight loss more difficult in the long run."

Many people need less protein than they think for optimal health. Calculating protein targets from current body weight fails to account for body fat, leading to excessive intake. Excess protein, especially from ultra-processed 'protein' foods, can add calories and impede fat loss while displacing nutrient-dense whole foods. A practical weight-loss protein recommendation is 1 to 1.5 grams per kilogram of lean body weight per day. Protein quality matters more than sheer quantity. Protein goals should be adjusted based on goal or lean weight, and diets should also prioritize fiber and other healthy habits for sustainable weight management.

Read at Business Insider