Will Eating Protein Every 2 Hours Make You Fat?

Eating too much protein does have risks, including weight gain.

Eating too much protein does have risks, including weight gain.

Excess calories -- not protein -- make you gain weight. You may end up consuming more calories if you eat frequently than if you stick to just a few meals per day, but whether you gain or lose is not dependent on how often you eat protein. However, it is smart to monitor your overall protein intake for other health reasons.

Protein and Calories

Some people need more protein than others, but it’s an essential nutrient because everyone requires it to carry out everyday functions in the body. As the Centers for Disease Control and Prevention states, protein is responsible for building and repairing every tissue, cell and organ in your body. No proteins are calorie-free, however, so if you’re snacking on high-protein foods every couple of hours, stick to lean and low-calorie items to avoid gaining weight. Try lean poultry, fish, eggs, low-fat or nonfat dairy, beans, legumes, tofu and other soy products.

Eating Frequency and Effects

Some nutritionists suggest that eating more frequently may have a positive effect on weight maintenance because it can keep your hunger in check. A study published in 2012 in the journal "Obesity" states that frequently eating does help manage hunger but has no significant effect on BMI or weight maintenance, as long as total calories are controlled. One physical benefit associated with eating frequency may be reduced cholesterol. According to research published in "The American Journal of Clinical Nutrition," subjects who ate four or more times per day had lower cholesterol levels than those who ate less frequently.

More Protein Info

One concern with eating protein-rich foods every couple of hours is that you’ll consume much more protein than you actually need in a day. If that’s the case, the extra protein won’t necessarily be metabolized as muscle tissue; it could turn into fat or cause other problems in your body. According to registered dietitian Katherine Zeratsky, exceeding your daily protein recommendations for months at a time can result in complications such as diverticulitis, nutrient deficiencies and heart or kidney problems. Rice University recommends that healthy adults eat only about 0.5 gram of protein per pound of body weight per day, or about 75 grams daily for a 150-pound person.


Eating protein every two hours isn’t necessarily a bad idea. If you can include healthy carbohydrates and fats in your diet, evenly distribute your proteins throughout the day and stick to small serving sizes, you can space out your meals however you want. If you find yourself gaining surprise weight or you feel you are getting too much protein, speak with your doctor or a dietitian about how to effectively restructure your eating plan.

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