Health Coach Shares 5 Things to Know Before ‘Blindly Loading on Protein’: ‘You Don’t Need 100g’

While upping your protein intake is a popular strategy for weight loss—thanks to its appetite-suppressing and muscle-building benefits—nutrition coach Nikita Bardia is urging caution. In a recent Instagram post, she broke down why blindly loading up on protein can backfire, especially if you’re not tracking your overall diet and lifestyle.

“When I started consuming protein, I also started gaining weight,” she wrote. “Things you must know before blindly loading on protein.”

Here are five key takeaways from her post:

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1. Calories Still Count—Even from Protein

Eating more than your daily energy needs will still lead to fat gain, regardless of how “clean” or “high-protein” your meals are.

Example:

• 150g paneer: 270 kcal

• 1 scoop plant protein: 120 kcal

• 2 tbsp peanut butter: 200 kcal

That’s 590 kcal from just three items—easy to overeat if you’re not tracking.

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2. Not All Protein Is ‘Lean’

Many Indian protein sources come bundled with fat (like paneer, peanuts, cheese, and dals), making it harder to stay in a calorie deficit.

Better plant-based swaps:

• Swap paneer → tofu

• Swap peanuts → roasted chana

• Use Greek yogurt (unsweetened, low-fat)

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3. No Strength Training? No Muscle Gains

Protein only helps build muscle if you’re giving your body the right signal—resistance training. Otherwise, the extra protein is stored as fat.

“Protein doesn’t go to muscle by default,” Bardia explains. “You must lift or train.”

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4. Gut and Kidney Health Matter

If you feel bloated, heavy, or gassy after high-protein meals, it might be too much for your digestion to handle.

Tips:

• Sip jeera or ajwain water

• Add fermented foods

• Chew thoroughly and eat mindfully

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5. Don’t Rush to 100g Protein

Your body needs time to adapt. Start with around 0.8g of protein per kg of your ideal body weight and increase it gradually based on your training and digestion.