More Protein or less protein- Why is the advise so confusing?

Protein: do we need more of it, less of it, or just throw a steak at the problem and hope for the best?

The truth is, high protein intake- once considered essential for everyone- is now seen as a bit overhyped, especially in the modern Western world where many people lead mostly sedentary lives. Most of us aren’t training like elite athletes, yet we’re often consuming more protein than even they’re advised to eat. And because many protein-rich foods, especially animal-based ones, come packaged with fats, this can lead to overeating fat as well. (Not ideal when your daily workout is just walking briskly to catch the train.)

So why, you may ask, do some diets or coaches recommend upping your protein intake?

Fair question. I can’t speak for everyone, but I can share my own perspective.

When I recommend increasing protein, it’s usually temporary- and it’s typically during either a weight loss or muscle-building phase. In the case of weight loss, clients are also encouraged to bump up their physical activity. The approach involves a slight calorie reduction (because going full starvation mode is a fast track to rebound weight gain), and those reduced calories usually come from carbs. At the same time, protein intake is increased- not excessively, but strategically- while keeping fat intake in check.

Why? Because when the body is in a calorie deficit, the goal is to lose fat, not muscle. A little extra protein helps preserve that muscle mass. (Yes, the real explanation involves a bit of math and metabolic nuance, but I’ll spare you the spreadsheet version.)

That said, a healthy maintenance diet often involves much less protein than you’d expect. A traditional Mediterranean-style diet, for example, averages around 50% carbohydrates, 15% protein, and 35% fat. It’s a great example of balanced, long-term eating that promotes health and longevity. Of course, people differ in their body types, upbringing, heritage, religion, lifestyle activity, and their goals- so there is no ‘one fits all’ diet, and it is important to find what works for you in your circumstances.

But here’s the kicker: macronutrient percentages are only part of the story. What matters most is the quality of your food.

Fat? It should come from whole foods rich in monounsaturated and polyunsaturated fats- think olive oil, oily fish, avocados, and nuts. (Bonus points for omega-3s, which are in that lovely polyunsaturated category.) What you want to avoid are trans fats, which are aggressively unkind to your heart, and aim to keep saturated fats on the lower side.

Carbohydrates? Go for fibre-rich options: whole grains, legumes, fruits, and veggies. These help with digestion, blood sugar regulation, and general gut happiness.

And protein? Opt for lean sources- whether that’s lean cuts of meat, fish, eggs, or plant-based proteins like legumes, tofu, or tempeh.

So yes, the protein debate is a little confusing. But as always, context is King-and quality is Queen.