Protein Breaking Barriers of Diet Culture & Unleashing the Freedom from Restrictive Eating Patterns
Protein Revolution Uplifting Beauty & Fashion by Challenging Diet Culture and Embracing Freedom from Restrictive Eating Patterns
A Protein Revolution: More is More!
It’s official: Gym rats are no longer the only ones prioritizing their protein intake. As we predicted in last year’s Wellness Trends, protein is now helping people (especially women) lose fat, supercharge their metabolism, and get stronger. And no, this isn’t some fad diet. This is an eating pattern that promotes the mindset of more—more food, more muscle, more strength, more joy, more confidence, and more healthy years.
After decades of toxic diet culture and needless calorie restriction, a protein-centric way of eating is finally helping us fuel stronger bodies—releasing us from self-deprivation for the sake of smaller ones. This approach is long overdue, and we predict it’s here to stay.
Meet the experts
- Gabrielle Lyon, D.O. – A board-certified family physician leading a disruption in modern medicine that focuses on the largest organ in the body: skeletal muscle.
- Holly Baxter – An accredited practicing dietitian (APD) and competitive bodybuilder, advocating for the unique health needs of women.
- Kelly LeVeque – A holistic nutritionist, wellness expert, and celebrity health coach, whose practical and optimistic approach helps clients live a healthy and balanced life.
High-protein diets are challenging diet culture
The term “dieting” often implies limiting one’s food intake to drop weight. But there’s so much wrong with this approach, especially when it comes to protein. You see, eating protein-rich foods provides the body with the amino acids it needs to build all-important skeletal muscle. Having high levels of lean muscle mass increases your metabolic rate and helps protect you from falls, fractures, and osteoporosis as you age. If you’re not eating enough protein, you won’t have the building blocks your body needs to maintain this all-important muscle mass.
Instead of losing healthy muscle mass with restrictive dieting, we’re now seeing people increase their protein intake to promote optimal health and body composition. It’s not about what we have to lose anymore; it’s the absolute opposite of fat shaming and calorie restriction. Functional medicine doctor Gabrielle Lyon, D.O., sums it up perfectly, saying, “We are getting smarter because we’ve tried all the diets, and they’ve failed.”
Redefining optimal protein intake
So, how much protein should we actually be consuming? The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. But leading protein researcher Don Layman, Ph.D., explains that this is the absolute minimum amount of protein needed to survive, not thrive. Protein recommendations for optimal health are vastly higher. Many health and nutrition experts encourage getting at least 1.2 to 1.6 grams of protein per kilogram of body weight a day. For most people, aiming for a minimum of 100 grams a day is a good goal.
A “high-protein” diet, according to Lyon, is anything above 2.2 grams per kilogram of body weight daily. For example, someone weighing 170 lbs should aim for 87-116 grams a day, and a high-protein diet would be considered 170 grams or more daily. Of course, protein needs may vary based on factors like age, activity level, and weight.
Overcoming protein hesitancy
Despite the numerous benefits of a higher-protein diet, many women are still hesitant to embrace it. We’ve been so ingrained to take things away that adding things can feel uncomfortable. Habits and beliefs are challenging to break. However, once women make the shift and experience the positive impact of protein, their hesitancies quickly subside.
To make a “more is more” eating pattern work for you, here are a few expert-backed tips:
- Allow yourself a goal protein range: Start by aiming for the lower end of the recommended protein intake and gradually increase from there.
- Not all protein is created equal: Animal proteins contain a greater amino acid diversity and are the main source of muscle-building amino acids.
- Up your serving size: Go beyond the typical serving size of animal proteins and enjoy larger portions to reach your protein goals.
- Don’t be scared of red meat: Choosing lean red meat and being mindful of total calorie intake allows you to enjoy the benefits of this particular protein source. Ensure your protein choices are sustainably sourced.
Forecasting the future
At VoiceAngel, we’ve long advocated for higher-protein diets, and it’s exciting to see more health and nutrition experts join in on the importance of this macronutrient. In the year ahead, we hope to see women challenge their internalized views on healthy diets and bodies. We also anticipate an increased reliance on high-quality animal proteins to meet protein needs. Most importantly, we’re optimistic that a higher-protein eating pattern will finally liberate us from the arbitrary value placed on numbers on the scale.
So, dear fashion lovers, embrace the protein revolution! Fuel yourself with more delicious protein-packed meals, build strength, and exude confidence in your fabulous, stronger body. It’s time to say goodbye to diets and embrace the power of protein for a healthier, more joyful you!
