Protein is your best ally when it comes to weight loss. Here’s why it’s so important:

Keeps you satiated

Your body needs a certain amount of protein to feel satisfied. If you don’t get enough, your body will keep sending hunger signals, driving you to eat more to meet its protein needs. By consuming adequate protein, you can help control your appetite and prevent overeating.

Helps maintain muscle mass

When you lose weight there’s a risk of losing muscle along with fat. Protein helps protect your muscle mass by supporting muscle maintenance, so you're burning fat, not muscle.

Burns a few extra calories during digestion

Protein has a higher thermic effect of food (TEF) than fats or carbohydrates, meaning your body uses more energy to digest and process it. This results in a small increase in calorie burn after eating protein. While the difference isn’t huge, every little bit helps when you’re trying to maintain a calorie deficit and speed up fat loss.

How much protein is enough

Aim for at least 1.25 grams of protein per kilogram (0.6g per pound) of your target body weight per day.

Let’s say your target weight is 80kg; aim to consume at least 100g of protein per day.

BEST SOURCES OF PROTEIN

Lean Meats

Chicken breast, turkey, and lean cuts of beef are packed with protein. A palm-sized portion typically provides 20-30 grams of protein with minimal calories. Fish is another excellent choice, offering not only protein but also healthy omega-3 fats.

Eggs

One large egg contains around 6 grams of protein. Egg whites are nearly pure protein, while yolks contain a bit of fat but also important nutrients.

Legumes

Lentils, chickpeas, and beans are high in protein and fiber, keeping you full for longer. Tofu and tempeh are great plant-based options too.

Dairy Products

Low-fat dairy like Greek yogurt, cottage cheese, and skyr are excellent sources of protein.

Protein Powders

While whole foods should be your main source of protein, whey, casein, or plant-based protein powders can conveniently boost your intake when needed.

Takeaway: Try to include some protein in every meal to help manage hunger and support muscle maintenance.