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Dana Ryan, who has a doctorate in physical activity, nutrition, and wellness and develops nutrition programs for athletes with Herbalife Nutrition, told INSIDER that it’s important to space out your protein intake throughout the day, regardless of the plan you’re following.

“This concept, referred to as protein pacing, ensures that you’re constantly supplying your body with high-quality amino acids (since your body doesn’t store them), which helps repair the damage to your muscles throughout the day,” she said.

While protein is essential to build and maintain muscle mass, Ryan said carbohydrates are the body’s primary source of fuel, providing phytonutrients, antioxidants, fiber, and satisfying hunger. “By cutting out this major nutrient group, one then ends up limiting their body’s energy to function properly,” she said. “Especially for those doing higher levels of exercise, having adequate carbs is essential.”

She recommended being more selective about the types of carbs you consume. “The common misconception that carbs are linked with weight gain really only pertains to things like processed food and sugary beverages,” she said. As long as you’re getting your carbs from healthy sources, like whole grains, fruits, vegetables, and dairy, Ryan said, they will help your body function at an optimal level.

Allison Childress, a registered dietitian nutritionist and an assistant professor of nutritional sciences at Texas Tech University, told INSIDER that one of the biggest mistakes people make when trying to follow a high-protein diet is eating too many calories. “People assume that as long as they are not eating carbs or are only eating protein, that they cannot gain weight,” she said.

“High-protein diets work because they provide satiety — fullness — which can lead to eating less and consuming fewer calories throughout the day,” she said. It can take a while to get used to eating fewer calories, but if you’re trying to lose weight, you need to create a calorie deficit.

Nutrition is a delicate balance of vitamins, minerals, and macronutrients, and protein can’t do it all. “When we overfocus on one overall or at any given time, we are often shortchanging our body of the nutrition it needs to thrive for health and performance,” Alexa McDonald Moriarty, a registered dietitian nutritionist, told INSIDER.

She said that even if it’s not your intention, you may be filling up on too much of one nutrient before getting an adequate portion of another.

Dr. Konstantinos Spaniolas, an associate director of the Stony Brook Medicine Bariatric and Metabolic Weight Loss Center, told INSIDER that one of the biggest mistakes people make while following a high-protein diet is not hydrating. “A high daily water intake can help both with curbing one’s appetite but also with avoiding the common high-protein issue of constipation,” he said. To keep your hydration at healthy levels, Spaniolas said to aim for at least 64 ounces of water a day.

“A high-protein diet that is not well structured during the day may not allow for the satiety benefits of a high protein intake,” Spaniolas said. He recommended eating a snack between breakfast and lunch and one between lunch and dinner. “These snacks need to be low in carbohydrate and high in protein as well,” he added. Boiled eggs, cheese, nuts, and yogurt are good options.

Source: https://www.thisisinsider.com/high-protein-diet-mistakes-2019-2