Are Americans Too Obsessed with Protein?

It stopped me in my tracks. 

As I was scrolling on Instagram, I came across a post from a dietitian that I have followed and trusted for years that said, “High protein is just the new low fat diet trend.” 

My very first reaction was panic. I participated in the low fat diet trend for almost a decade, and that’s a huge part of The Grind Before Wine’s origin story. Another big piece of The Grind Before Wine’s messaging is eating enough, and more specifically, getting enough protein. 

I took a few deep breaths and then consolidated my spiraling thoughts into one question, “Am I harming my clients with yet another diet culture trend?” 

After some thought and reflection, I concluded that the answer is no. And still, it seems to be a very heated debate present day, so here’s my two cents:

Are Americans too obsessed with protein?

Now if you’ve been here a while, you know my answer to any fitness and nutrition question is always going to be, “It depends!” And that stands true here. Let’s explore the nuance. 

The majority of my new clients are not getting enough protein

The dietary recommendation for daily protein intake to prevent deficiency is .8-1.0 gram of protein per kilogram of bodyweight for sedentary adults. So, a sedentary adult who weighs 150 pounds, or 68 kilograms, should be consuming 54-68 grams of protein per day. 

Yes, a sedentary lifestyle is one of the biggest problems Americans face, so I can only speak for my clients when I say: my clients aren’t sedentary. 

Each one of my clients is following their own, unique custom program, but they are all exercising at least two days per week and aiming to hit at least 7,000 steps per day. They are also all focused on either maintaining or gaining muscle mass. 

And you know what nutrient most efficiently and effectively helps to do that? 

You’ve got it: Protein. 

For active adults looking to maintain or gain muscle, the dietary recommendation for daily protein intake is .7-1.2 grams of protein per pound of bodyweight. So my 150 pound active client should be consuming 105-180 grams of protein per day, depending on their personal goal. 

The majority of my new clients are barely reaching 75 grams per day. So, they’re eating the amount of protein recommended for a sedentary adult but striving for the muscle tone of an active adult… hence why they typically come to me saying, “I can’t figure out why I’m not seeing results!” 

After four weeks of working with me, they’re starting to consistently consume the right amount of protein and after twelve weeks, they’re finally starting to see those results come to fruition. And the best part? They start to experience the added bonus of increased protein intake.

Adequate protein intake helps to control sugar cravings 

There are a number of biological and physiological reasons for this, the main one being that protein promotes satiety. And when you’re not hungry, you’re less likely to mindlessly snack. Adequate protein intake also helps to regulate blood sugar, preventing any blood sugar spikes or crashes which can often trigger a craving for a quick, and often sweet, source of energy. 

After 4-12 weeks of consistently focusing on adequate protein intake, my clients report snacking less, thinking about food less, and craving sweets less. 

This is a good time to mention that a low fat diet tends to do just the opposite. 

So, it’s for all of the above that I believe a diet high in protein can be beneficial and couldn’t cause the level of harm that the low fat diet trend once brought on. I also love that my programming encourages clients to add things to their diet instead of take away, which is what our restrictive diet culture usually asks us to do. 

But, as with anything, it is possible to become too obsessed. And as per usual, the diet industry is taking things too far. 

Protein products are getting out of hand 

Yes, we need to make sure we’re getting enough protein, but we don’t need protein ice cream. Or protein cookies. Or protein popcorn. 

Protein is an important macronutrient, but protein products are the newest products sporting health halos – when a product is perceived to be healthier than it is based on certain buzz words on the label – at the grocery store.

Just like a chocolate bar isn’t healthier just because you got it at Trader Joe’s, a cookie isn’t healthier just because it’s made with protein powder. There are other macro and micronutrients we need in our diets, too. Snacks, treats, and baked goods with added protein are still snacks, treats, and baked goods with little additional nutritional value. And we don’t want our increased protein consumption to come at the expense of other macro and micronutrients. 

In fact, combining a diet high in protein with 25-30 grams of fiber each day and sources of healthy fats is the most well-rounded way to support your body, promote longevity, and prevent disease. 

In conclusion, I stand strongly by my wellness programming that encourages women to eat enough, to add protein to their diets, and to prioritize a source of protein, fiber, and healthy fats at every meal. I find that teaching my clients what to add to their diets instead of giving them a list of foods not to eat is what sets them up for long term success. And I think that, as far as diet trends go, a trend that encourages women to grow instead of shrink is really exciting to see. 

With that being said, I do see how dietitians can be weary of the protein products that are taking over the market. So I stand with them as I warn you to watch out for health halos and encourage you to keep eating your vegetables. 

And if you need help figuring out how to create a well-rounded and beneficial lifestyle that works for you and your unique goals, click here for a complimentary, no-strings-attached consultation.