Protein is often called the “most satisfying” macronutrient—and for good reason. It plays a crucial role in weight management by keeping you full, reducing cravings, and preserving muscle mass. Whether you’re looking to lose weight, maintain a healthy weight, or build muscle, incorporating enough protein into your diet is essential.
First, let’s understand why protein is so effective for weight management. When you eat protein, your body uses more energy to digest it compared to carbs or fat—a phenomenon called the “thermic effect of food.” This means protein slightly boosts your metabolism, even at rest. Additionally, protein takes longer to digest than other macronutrients, so it keeps you feeling full for hours after eating. Studies show that people who eat more protein tend to eat fewer calories overall, as they’re less likely to snack on unhealthy foods between meals.
Protein also helps preserve muscle mass—especially when you’re losing weight. When you lose weight, your body can break down muscle for energy if it doesn’t get enough protein. Muscle is important because it burns more calories at rest than fat, so preserving muscle helps keep your metabolism high. This is why people who include protein in their weight loss plans are more likely to keep the weight off long-term.
So, how much protein do you need? The general recommendation is 0.8g of protein per kilogram of body weight for sedentary adults. But if you’re active, trying to lose weight, or over 50, you may need more—1.2g to 1.6g per kilogram of body weight. For example, a 70kg person who exercises regularly would need 84g to 112g of protein per day.
Here are easy ways to add more protein to your diet:
- Breakfast: Add a scoop of protein powder to your oatmeal or smoothie, or eat 2 eggs with whole wheat toast. Greek yogurt (which has more protein than regular yogurt) with berries is also a great option.
- Lunch: Include a source of protein in your salad or sandwich—grilled chicken, tuna, tofu, or chickpeas. For example, a salad with mixed greens, quinoa, chickpeas, and avocado is high in protein and fiber.
- Dinner: Make protein the star of your meal—try a 4oz serving of salmon, 5oz of chicken breast, or ½ cup of lentils. Pair it with veggies and a small portion of whole grains for a balanced meal.
- Snacks: Choose high-protein snacks like a hard-boiled egg, a handful of almonds (7g of protein per 1oz), or a cup of cottage cheese.
It’s important to choose high-quality protein sources. Lean meats (chicken, turkey), fish (salmon, tuna), eggs, and dairy (Greek yogurt, cottage cheese) are excellent animal-based options. For plant-based eaters, lentils, chickpeas, tofu, tempeh, quinoa, and nuts are great choices.
By prioritizing protein in your diet, you’ll stay full, reduce cravings, and support your weight management goals—all while preserving muscle and keeping your metabolism strong.
Leave a Reply