How Does Protein Make You Gain Weight?

Protein is one of the essential nutrients that you can get to your body. It can contribute a lot to the proper functioning of the body as well. And, most underweight people need to know how does protein make you gain weight exactly?  

If you are very much in need of gaining weight, you should pay more attention to your protein intake. Then you will be able to get the most out of gaining weight as well. Protein is an excellent source of calories. When you are consuming lots of protein, you are taking in a higher amount of calories into the body. 

When you are consuming a high amount of protein or any other macronutrient, you will end up gaining weight. On the other hand, people who are concerned about weight should think about getting in touch with a nutritionist and a doctor. Then you will be able to understand how to manage your nutrient intake accordingly. 

Protein Calories and Unwanted Weight

Before knowing how does protein make you gain weight, you should know about proteins in depth. Protein is one of the most prominent nutrients available for you to ensure good health. It can provide excellent assistance for you to repair tissues, build muscles and provide overall support to the immune system of the body. 

However, you should only think about getting a certain amount of protein to maintain the overall functionality of tissues. When you have excessive amounts of protein, your body will use that for energy.

If you are not consuming too many calories, it is fine to go ahead and have a high amount of protein. However, limiting calorie intake will not be an easy thing to do, as you may assume. Therefore, you have no other option than to control the intake of proteins at the end of the day. 

If you don’t pay attention to this fact, you will notice how excessive amounts of protein in your body which will transform into unwanted fat. This will be similar to consuming an excessive amount of calories as well. 

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Risks of overeating protein

Does protein make you gain weight in a healthy way always? No! Consuming too much protein can lead you toward certain risks. It is better if you can be aware of those risks at all times. Then you will be able to make sure that you control all the risks and live a healthier life. 

Apart from gaining weight, you can find many other potential dangers in having too many proteins in the diet. You should be aware of those risk factors as well. 

However, it is crucial to keep in mind that people who consume protein powders are in the high-risk category. You need to be mindful of this even when you are consuming amino acid supplements. 

This fact has been proven from numerous studies conducted by the American Council of Exercise during the recent past. 

When you are consuming too many proteins, you will be increasing the overall risk factor associated with ending up with dehydration. But, drinking a lot of water will help you to eliminate the risk of dehydration. Then you will be able to keep your body away from dehydration. Dehydration happens because protein needs water for excretion and metabolism. 

Your body will also have to go through a hard time to process excessive amounts of proteins that you are taking in. This happens when your proteins offer more than 35% calories from the proteins that you consume. 

This fact was proven from a study that was conducted by the International Journal of Sports Nutrition and Exercise Metabolism back in the year 2006. In case if you are going beyond this level of protein intake, you should understand that excessive amounts will be elevated to form amino acid. 

This will increase ammonia levels within the body as well. This will lead you towards diarrhoea and nausea as well. In some of the instances, you will end up having an excessive protein intake as well. You should never ignore this because it can be fatal. So it’s a crucial question too that does protein make you gain weight and to which extent.

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Dietary Protein Needs

Consuming excessive amounts of protein can indeed lead you towards dangers. However, you need to confirm that protein is an essential nutrient that you need to have. Hence, you need to confirm that you are taking in the required amount of protein at all times.

Lots of studies were conducted in the past to get a better understanding of the importance of consuming protein. As a person who is concerned about overall health and wellbeing, you need to make sure that you are consuming a required amount of dietary protein. 

Back in the year 2010, American Dietary Guidelines were published. According to these guidelines, you need to make sure that your diet includes around 10% to 35% of calories from the proteins. This is the healthy amount of proteins that you should consume. Along with that, you will be able to have a significant protein range within the diet as well. 

Healthy Sources of Protein

We need to know about healthy sources of protein as we are looking for how does protein make you gain weight. A large number of healthy sources are available for you to get your protein intake related requirements catered. I have made a list below for some of the most prominent sources of healthy protein out of them. Any person who wishes to increase the protein intake will be able to take a look at these sources of protein

You will never regret the decision that you make to include these healthy sources of protein in your meals as well. That’s because they can deliver much-needed assistance for you to remain healthy along with time. 

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Natural peanut butter 

Natutal peanut butter - how does protein make you gain weight

Does protein make you gain weight? It’s always better to stick with natural protein sources. Natural peanut butter is one of the healthiest sources of protein that is available for you to get. This source of protein has received a lot of positive attention because of its versatility. In other words, you have the freedom to prepare a variety of meals with the help of natural peanut butter. You will be able to pair it with a sandwich or with fruit and oatmeal. Or else, you can even think about pairing natural peanut butter along with the favourite smoothie.


Eggs are another excellent example of natural and healthy sources of protein. You can even call eggs the most nutrient-dense food that you can find on the planet. You will not need to spend a lot of money to purchase eggs as well. Eggs are indeed filled with protein. They also deliver a decent amount of minerals, vitamins and healthy fats to your body as well. One large egg can provide around 6 grams of protein to your body. I hope you got another answer for does protein make you gain weight?



Edamame is a tasty and bright green colored bean. It is a perfect example of a plant-based protein available for you to purchase from the market. You can call edamame as immature soybeans. You will be able to buy them in the pod or shelled. They can provide you with the opportunity to prepare delicious meals in the comfort of home. A single cup of edamame can deliver around 17 grams of protein to you as well. 

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Canned Tuna 

People who are looking for the answer does protein make you gain weight and foods that can provide them with the chance to increase protein intake healthily can take a look at canned Tuna as well. Canned Tuna is another healthy protein-rich food, which you will be able to purchase without breaking your bank. You will be getting high-quality proteins with the help of it.

Sunflower seeds

sunflower seeds

Sunflower seeds can deliver much-needed support and assistance to you with gaining weight. Therefore, you should consume lots of sunflower seeds as well. Sunflower seeds are tiny. However, they can provide lots of proteins for you. You will have to consume approximately 6 grams of sunflower seeds to experience the positive results that come along with them. Still reading how does protein make you gain weight? Note all the important points, please.

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Black beans 

Black beans are another affordable and convenient food option available for the people who wish to get the protein requirements catered on time. You will be able to get around 15 grams of healthy proteins in just one cup of black beans. You will also be able to get a large volume of healthy fibres with black beans. Hence, it is the perfect food available for the people who wish to ensure overall health. 


Last but not least for the answer does protein make you gain weight, you can take a look at sardines. They are one of the most popular foods that you can find. They are filled with proteins and other vital nutrients, as well. A single can of sardines can offer around 23 grams of proteins to you. They are an amazing source of natural calcium as well. 

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FAQs On does protein make you gain weight

Does natural sources of protein as effective as protein powder?

Natural sources of protein are also effective as protein powder. Natural sources of protein also contain other nutrients other than protein. But if you are bodybuilding then you will require extra amount of protein which can only be consumed by protein powders.

How protein is safe for daily consumption?

You can take 0.8 grams of protein for each kg of your body. If you are gaining weight and muscle building then you can increase protein intake to 1.5 gram per kg of body. This amount of protein is safe for you.

I am allergic to peanut butter what else can I use?

You can easily use other butters including sunflower butter, soy butter, and pea butter. You can also use almond butter and hazelnut butter if not allergic to all the trees nuts.

Are canned foods really good?

Canned food are very easy and convenient option of food which is easily available. But it is said that canned food are not as nutritious as fresh foods are. Even the foods which you have frozen are better than them. Canned foods have additional amount of sugar and sodium which is not good. Always check the nutritional values mentioned on the can before buying, if they are good then you can use them.

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Final Words

As you can see, protein can make you gain weight. You have to include more of the protein-rich foods in your meals and make sure that you are gaining weight. It is essential to remain healthy as you keep on gaining weight as well. I hope now understood clearly does protein make you gain weight and which are the best sources.

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