HOUSTON – Some people may be incorrectly avoiding healthy protein diets because of all the myths surrounding this essential part of our diet.
Some myths include:
- A diet high in protein can make you bulk, gain weight or add too many calories.
- The American diet gets enough / too much protein.
“That’s the number one myth. I would say that we’re getting enough. And what people fail to recognize is that the current recommendation is the minimum to prevent deficiencies. That’s it,” explained Dr. Gabrielle Lyon.
The current recommendation is only about half as much as Dr. Lyon recommends. She says most people need about 90 grams of protein or more every day. Consuming protein shakes and bars is an easy way to get enough high-quality protein at each meal.
“A protein shake is a great way. So, for example, if someone is vegan or vegetarian and they don’t want to eat animal products, a protein shake is really an effective way to get it. They have rice pea blends, and for individuals, you’re a busy mom. A whey protein shake would be fantastic for you,” Dr. Lyon suggests.
The importance of protein for weight loss
For people on diets or (especially for those on) weight loss drugs, protein takes center stage.
Health experts warn some patients are losing too much muscle mass as they’re dropping pounds.
Dieting should always be paired with ways to maintain muscle, according to endocrinology physician assistant Dipal Divecha.
“To maintain your muscle mass, yo talk to the dietician, you add resistance training. Weight bearing training, muscle training like free weights to maintain your muscle mass. Losing muscle also reduces your metabolism, too, to keep up with your metabolism as you lose weight, keeping up with your muscle mass is very important,” Divecha said. “You work with your doctor, with your dietitian and you personally. Three of you have to be a close team.”
Dr. Lyon says resistance training is actually more important than any other form of exercise!
“If you care about body composition, if you care about strength, because remember, we’re training to be better at life. We’re not exercising to become better at exercising,” Dr. Lyon said.
Lyon said to focus on weights like kettlebells, lifting above your head, pressing and walking. That will translate into real life movements you need to be strong enough to carry and lift things as you head into old age.