Not all protein is good: 6 diet foods that fitness coach warns could damage your health goals

Protein is often hailed as the cornerstone of a healthy diet, especially for those focused on muscle gain, fat loss, or overall fitness. But not all protein-rich foods are as beneficial as they seem. Fitness coach Sean Fanning recently shared a detailed post on Instagram, warning that several popular “high-protein” items may actually be hindering rather than helping people achieve their goals. From yogurt and eggs to nuts and protein bars, he broke down why these common choices might not be as effective as most believe.

Fanning began his post by asking followers, “Have you been wasting your time with these? Or can you adjust and make them better?” He explained that while many foods are marketed as healthy sources of protein, their calorie density, sugar content, or poor nutrient balance can make them counterproductive for those aiming to lose fat or build lean muscle.

Full-fat Greek yogurt isn’t always better
According to Fanning, the regular version of Greek yogurt may not offer the best value for its calorie content. “On its own, 100g of Greek yogurt only holds 10g of protein, whereas the low-fat version holds 13g,” he said, adding that the difference may seem minor but can add up over time. He suggested mixing light Greek yogurt with a scoop of protein powder to significantly boost the protein content while cutting down on calories.

Peanut butter may not be the protein source you think it is
While often praised for being high in protein and “good fats,” peanut butter, Fanning said, might not be ideal for fat loss. “Get this out of your diet if you’re trying to drop the belly fat,” he warned. “The protein to calorie ratio isn’t worth it and it’s not a good source of ‘healthy fats.’”

Eggs need to be portioned properly
Calling eggs a “super food,” Fanning still cautioned that the protein content per egg is lower than many assume. “One egg is only 6g of protein. Two for breakfast ain’t enough fellas. 4-5 eggs minimum, come on, big boy stuff,” he wrote, emphasizing that portion size is key for those depending on eggs as a main protein source.


Protein bars and cereals often hide more sugar than protein
Fanning also criticised processed snacks marketed as protein-rich. “Just because it has protein on the label doesn’t mean that the small amount of protein in these bars is worth all the sugar and trash that encases it,” he said. He added that pre-made protein bars and shakes, which often come in “a wrapper with a barcode,” should be treated with caution because they tend to be low in fat but high in sugar to compensate for taste.

Nuts: healthy, but not ideal for protein intake
Nuts, while nutritious, aren’t the best for boosting protein levels, Fanning explained. “Sorry, nuts are a terrible snack if you’re trying to get in extra protein. Not worth the calories, nor the temptation they create to just eat more,” he noted. However, he acknowledged that nuts do have beneficial fiber and can be enjoyed in moderation if properly portioned.

Concluding his post, Fanning reminded followers that they may not need as much protein as they think. He referenced recent studies suggesting that excessive protein consumption isn’t always necessary for fitness success. His takeaway message: it’s not just about eating protein, but choosing the right sources in the right quantities.