Does Protein Make You Gain in the Belly?

Foods high in protein, such as fish, chicken, steak and yogurt, are often seen as good choices for losing weight. While there may be benefits in eating more protein, this doesn't mean you can eat protein-dense foods with no regard for the calories in them. Excess calories from protein can still be stored as fat and lead to you developing a bigger belly.

Calories in Vs. Calories Out

Calorie balance is the key player in whether you lose or gain fat. Gaining fat means you're eating more calories than you're burning. This is known as a calorie surplus. If you're currently maintaining your weight, you're eating more or less the same amount of calories as you're burning. If you increase your calorie consumption by adding more protein into your diet, though, you will gain fat.

Specific Fat Gain Myth

While a surplus of calories from protein that takes you over your daily calorie needs will lead to fat gain, this won't all go on your belly. You can't lose fat from one specific area through training or dietary methods, notes Jessica Matthews of the American Council on Exercise, and the same goes for fat loss. Genetics determines fat distribution, and while the abdominal area may be a common trouble spot and the last place from which you lose fat, fat gain is generally distributed evenly.

Protein's Plus Points

Calories from protein may actually be favorable to calories from carbs and fat when you're looking to lose body fat. According to Donald Layman, professor of nutrition at the University of Illinois, protein is the most metabolically active macronutrient, meaning it takes more calories to burn off and digest. Dietitian Roberta Anding, director of sports nutrition at Baylor College of Medicine, adds that due to the satiating properties of protein, a higher protein intake can aid feelings of fullness, meaning you eat fewer calories overall.

It's All About Calories

Eating more protein, while remaining in a calorie deficit, will not lead to belly fat gain. If you do start to gain fat, you're eating too many calories, be it from protein, carbs or fat. You may also be choosing higher-fat or higher-carb protein sources. Foods like oily fish, full-fat cheese and red meat contain protein but are also high in fat. Likewise, despite their health benefits and protein content, beans and whole grains are higher in carbs. If you wish to keep your protein intake up while cutting body fat, consider switching to lean sources such as chicken or turkey breast, egg whites and low-fat dairy products.