Protein Will Not Make You Bulky

321go • February 23, 2023

This is a popular myth in the health and wellness industry. Mainly driven by the thought that it will make your muscles grow past what you’d be comfortable with and be considered “bulky”.

This is FALSE.

It’s actually the opposite, believe it or not.

I have worked with a lot of clients who consume 100g(or more) of protein each day and successfully lose weight whereas before working with me, they would try diet apps, fad diets, etc and wouldn’t be successful at losing weight.

Why is a high protein diet so effective for weight loss?

For three reasons honestly.

1) It requires DOUBLE the amount of energy to digest vs carbohydrates

This means your overall metabolic output increases just by consuming it which makes it easier to reach the calorie deficit necessary to lose weight

2)It suppresses appetite

It does this by decreasing circulating levels of ghrelin(hunger hormone) while increasing peptide YY,cholecystokinin, and GLP-1 hormones that signal to your brain that you are full. This makes a high protein diet great for reducing cravings that most people struggle with!!

3)It helps maintain muscle mass

When you are in a caloric deficit, you’re not giving the amount of calories you need in order to maintain your body weight. If you don’t eat enough protein, your body will break down both fat mass AND muscle mass(which isn’t good). Eating adequate amounts of protein minimizes muscle loss to ensure all the weight you lose is body fat!

So if you are a person who struggles with overeating and cravings, add protein to every meal you have during the day(20g at least). You will notice an immediate difference in feeling fuller for longer and you will see the weight scale go down as well!

As always, I’m here as a resource to help the community to become a healthier place so don’t hesitate to reach out with any questions.

recent posts

By Evan Amell July 2, 2025
Can you believe we’re already past the halfway mark of 2025?  It feels like the year just started—and yet here we are. July is the perfect time to pause, reflect, and check in on the goals you set back in January.
A group of people are running on a path in a park.
By Evan Amell May 20, 2025
Summer is a time for vacations, outdoor adventures, and relaxation. While it's tempting to take a break from your exercise routine, staying active during these months is crucial for maintaining your health and energy levels. However, the heat, travel, and changes in routine can make it challenging to stick to your fitness goals.  In this blog post, we'll explore effective strategies to help you stay consistent with exercise throughout the summer. From adjusting your workouts to beat the heat to finding fun outdoor activities, we've got you covered.
By Evan Amell April 22, 2025
I recently worked with Redfin to provide them with some insight on making the most of minimal equipment when doing home workouts for a blog post they put together titled 9 Home Workout Ideas to Stay Active and Fit at Home . See below for the excerpt featuring quotes and recommendations for me on how you can best utilize whatever equipment you have at home to keep working towards your fitness goals!