Why eating protein first matters—and why chasing massive protein goals may not.
Colleen Belmont, FNP-C
Jun 16, 2026
One of the most common questions I get from patients trying to lose weight is:
“How much protein should I be eating?”
Usually, this question arrives shortly after they’ve listened to a podcast, watched three TikToks, and become convinced they need to consume the equivalent of a small cow every day.
Protein is important. In fact, most Americans would benefit from prioritizing it more than they currently do.
But somewhere along the way, the conversation shifted from “eat adequate protein” to “eat as much protein as humanly possible.”
That’s where I disagree.
Protein Is Important—But It’s Not Magic
Protein helps preserve muscle mass during weight loss, improves satiety, stabilizes blood sugar, and supports healthy aging.
This is why one of my first recommendations to patients is simple:
Eat Protein First at Every Meal
Not because protein is a miracle food, but because it naturally helps reduce cravings, improves fullness, and often leads to better food choices throughout the day.
When patients consistently prioritize protein, they tend to snack less, have fewer blood sugar swings, and maintain muscle more effectively while losing weight.
Stop Counting Every Gram
Many patients are surprised when I tell them I don’t want them to count every gram of protein.
In fact, I don’t want them obsessing over calories, carbs, macros, points, or whether their breakfast contained 37 grams of protein instead of 38.
At some point, managing your diet starts to feel like preparing taxes.
For some people, detailed tracking can be helpful temporarily. For many others, it becomes stressful, unsustainable, and disconnects them from their body’s natural hunger and satiety signals.
Instead of asking:
“How many grams did I eat today?”
I encourage patients to ask:
“Did I eat a quality source of protein at each meal?”
That’s a much more useful long-term habit.
What Counts as Protein?
Many people immediately think of steak and chicken, but there are plenty of options:
- Eggs
- Fish and seafood
- Chicken and turkey
- Lean beef
- Greek yogurt
- Cottage cheese
- Tofu and tempeh
- Lentils and beans
- Protein shakes
- Nuts and seeds
One thing I encourage patients to watch carefully is added sugar.
Many protein bars, yogurts, and shakes are marketed as “healthy” while containing large amounts of sugar, artificial sweeteners, gums, and highly processed ingredients.
Just because something contains protein doesn’t automatically make it a health food.
The Problem with Too Much Protein
The biggest issue I see with excessive protein intake isn’t usually the protein itself.
It’s what gets pushed off the plate.
When people become hyper-focused on hitting massive protein goals, they often eat fewer vegetables, fruits, legumes, and fiber-rich foods.
Over time, this can negatively affect the gut microbiome.
Research consistently shows that beneficial gut bacteria thrive on dietary fiber and plant diversity. These microbes produce short-chain fatty acids that support metabolism, immune function, intestinal barrier integrity, and even mood.
A diet built almost entirely around protein leaves little room for the foods that nourish these organisms.
My Thoughts on Keto and Carnivore
This is where keto and carnivore diets deserve a more nuanced discussion.
Do they work?
Sometimes, yes.
I’ve seen ketogenic diets help patients with insulin resistance, obesity, neurological conditions, and certain chronic inflammatory illnesses.
I’ve also seen short-term carnivore interventions reduce symptoms in patients with severe autoimmune disease, digestive disorders, and food sensitivities.
But short-term therapeutic use is different from a long-term lifestyle.
The concern I have with prolonged keto and carnivore approaches is that they dramatically reduce dietary fiber and plant diversity, which can diminish populations of beneficial gut bacteria over time.
The human microbiome evolved alongside a wide variety of plant foods. When we eliminate those foods indefinitely, we lose many of the compounds that support microbial diversity and resilience.
For some patients, keto or carnivore can be useful tools.
I rarely view them as permanent destinations.
What I Tell My Patients
If your goal is sustainable weight loss, focus on the basics:
- Eat protein first at meals.
- Include vegetables regularly.
- Minimize ultra-processed foods.
- Reduce added sugars.
- Build muscle through resistance training.
- Get adequate sleep.
- Manage stress.
Notice that none of these require a calculator.
Weight loss is rarely about finding the perfect macronutrient ratio.
It’s about creating a way of eating that supports metabolism, preserves muscle, nourishes the gut microbiome, and can realistically be maintained for years.
The Bottom Line
Protein deserves its place on your plate.
It just doesn’t need to dominate it.
The healthiest diet isn’t the one with the most protein. It’s the one that provides enough protein to support muscle and metabolism while still making room for the fiber, phytonutrients, and microbial diversity that contribute to long-term health.
In my practice, I don’t encourage patients to chase protein goals.
I encourage them to build balanced meals, prioritize real food, and develop habits they can sustain for life.
As a functional medicine practitioner, I’ve found that the patients who achieve lasting results are rarely the ones following the most extreme diets. They’re the ones who learn how to nourish their bodies consistently, build muscle, support their gut microbiome, and develop habits they can maintain for years—not weeks.
