Does a High-Protein Diet Cause Weight Gain?

5th March 2025

1 minute read

Does a High-Protein Diet Cause Weight Gain?

High-protein diets have become increasingly popular in recent years, particularly among individuals looking to lose weight or build muscle mass.

According to health experts, many people worldwide are trying to increase their protein intake, consuming everything from protein shakes and bars to protein-rich pizzas and meat-based diets.

Experts emphasize that consuming enough protein is crucial for maintaining muscle mass and strength, especially as we age. While the ideal daily protein intake varies, the general recommendation is 56 grams per day for men and 46 grams for women.
The recommended daily intake is approximately 0.8 grams of protein per kilogram of body weight. However, this can vary based on age, gender, health status, and activity levels. Older adults, for instance, may benefit from slightly higher protein intake.

Can Excessive Protein Consumption Lead to Weight Gain?

While protein is essential for overall health, excessive consumption comes with potential downsides, according to nutritionists.

For example, individuals following high-protein diets are at a higher risk of developing kidney stones. This is because protein-rich diets often include high amounts of red meat and saturated fats, both of which can increase the risk of heart disease and colon cancer. In contrast, a plant-based high-protein diet does not carry the same risks.

Additionally, consuming too much protein can contribute to weight gain, particularly when calorie intake exceeds the body’s energy needs. Although protein is vital for muscle growth, tissue repair, and overall health, any excess protein that is not used for energy or muscle synthesis is converted into glucose and ultimately stored as fat.

The best approach to avoid unwanted side effects is moderation. Remember, balance is key, whether it concerns macronutrients or micronutrients, to maximize health benefits.