Is protein deficiency sabotaging your weight loss?

Have you ever worked out constantly at the gym but feel tired, lethargic and end up gaining weight instead of losing it? This could be the result of a protein deficiency. There are a couple of things you need to know so you can maximize your fitness program to lose weight and stay motivated.

Depending on the type of exercise you’re doing, it may seem like you’re gaining weight and not losing weight for several weeks. Muscle weighs twice as much as fat, so as you lose fat and gain muscle, your scale may not show any weight loss when, in fact, you are losing inches! Taking your measurements is very important to stay motivated! Many women get very discouraged after working out for a month or so when they don’t see results on the scale! Some find their clothes fit tighter in the first few weeks as they build more muscle mass. At some point, as the fat sheds and muscle begins to develop, you will notice a significant change in the way your clothes fit. You can drop a full size and see very marginal results on the scale. Trust the tape measure first and the scale will eventually follow!

Lethargy and tiredness during the day after exercising can be a sign of protein deficiency, and you could be sabotaging your health and weight by not getting enough. This is especially a problem among women because we tend to eat more salads and less meat, especially when dieting! Not only might you feel lethargic, but protein deficiency can sabotage weight loss by putting you in a catabolic state. Now I know that bodybuilders think of anabolic and catabolic states to build muscle mass, but for the rest of us, this is not part of our daily vocabulary. Basically, when we exercise we use energy. This is called the catabolic state. Our bodies provide this energy through four basic hormones: cortisol (responsible for increasing blood pressure and blood sugar levels), glycogen (carbohydrates stored in the liver and used for fuel), adrenaline (increases heart rate) and cytokines (proteins that act as mediators between cells – important for immune system functions). When you exercise, especially intense exercise, your body goes into a catabolic state. When we experience a protein deficiency, our body remains in a catabolic state even after exercise is over. When our bodies continue to produce this excess energy, our cells begin to store all of the excess glycogen and cortisol in our fat cells! This can also negatively affect your energy levels and your immune system responses. The diet must include essential amino acids and protein. Just cutting calories could work against you.

Protein shakes are a good, low-calorie way to avoid protein deficiency and get nourished at the same time. Whey protein is considered the queen of all proteins, but there are also many plant-based protein sources available. A good whey concentrate should be 70-80% protein (with most of the lactose removed). The ideal time to drink your muscle recovery protein shake is within 55 minutes of a workout. If you don’t want to use whey, there are plenty of alternatives like pea, hemp, and soy protein shakes (always buy organic to avoid GMOs). Not all protein powders are the same. The quality of proteins, fillers, and additives can vary widely. Since processing and high-quality protein powder sources actually cost more money, this is one time you get what you pay for.