How Can Protein Help You Lose Weight?

Protein is a vital nutrient for any healthy body and can also help you lose weight. In fact,  you should consider protein an essential ingredient to any weight loss plans.

A protein rich diet will help you lose weight by providing adequate metabolism for energy and burning calories while keeping you full longer to avoid those sugary snacks. 

On the other hand, deficient protein consumption while dieting will cause your body to cannibalize its own muscle tissue for this macronutrient while you constantly crave more food.

The key to a good diet is to burn more calories and dispose of excess fat, not muscle.

How Protein Helps You Lose Weight

The importance of protein can not be denied. In fact, every cell in your body relies on a regular supply of protein directly from your diet. Your bones, muscles, cartilage, skin, and blood depend on this nutrient for their day to day life.

But there’s more: Making sure you eat plenty of protein is going to supercharge your dieting.

Here’s how protein becomes vital to your weight loss:

Protein Builds Muscle and Metabolism

Proteins supply the amino acids required for strong and healthy muscles your body must have for everyday activities.

And it doesn’t stop there — the more muscle mass you have, the more efficiently your body burns calories. 

You don’t need to think of yourself as a bodybuilder to benefit from replacing fat with muscle. However, without some form of regular exercise you could:

  • Take too long to lose weight
  • Look like a scarecrow when the weight is gone and took the muscle with it
  • Have loose skin hanging from your body
protein bars to lose weight
Protein bars can help you recover from exercise and curb hunger to lose weight

One way to avoid this is to eat these protein bars before and after you exercise. The protein will repair muscle damage from exercise, speed up workout recovery time, and increase metabolism to feel stronger and healthier with more energy.

With more lean muscle you will be more fit, burn more calories faster,  and have more energy at your disposal.

Burn More Calories Digesting Protein

protein, carb, and lipid thermogenesis comparison chart

Proteins take quite a bit more energy to digest than the carbs and fats we ate to get overweight because they are harder to digest.

The carbs from sugar and flour are easy to dispose of, they quickly turn to fat and excess pounds, providing little energy or metabolism.

When you think about it, thermogenesis is an interesting twist to losing weight? 

As you eat protein it takes energy to digest it, so that you are in fact burning the calories you need to burn to lose weight. All from eating.

All successful weight loss efforts revolve around burning more calories than you consume. 

So, it’s good news to me that I can make my body work harder and burn calories from eating and digesting complex proteins. And that’s not all, this macronutrient will improve and maintain healthy hearts, brains, muscles, and bones.

So, eat more protein to burn calories, stay healthy, and retain muscle tone while you diet.

Stay Full Longer With Protein

The more carbs you get from sugar and white flour, the more you crave something to eat, partly because it’s digested so quickly. 

On the other hand, high protein foods curb the feeling of being hungry, because they take longer to digest.

That means you’ll find it easier to ignore the urge to snack on junk foods while trying to lose weight. 

The junk foods are high in calories, the energy burst is quick, but short-lived.  Because the energy doesn’t last, you never burn the calories you just consumed and they wind up as extra pounds. 

This is how protein keeps you full longer:

When you consume proteins,  they break down and digest slower than when you eat carbohydrates.

Proteins keep your blood sugars from abnormal fluctuations which is how they can help you avoid craving sweets and other high calorie foods that make you crave more of the same. 

How Much Protein For Weight Loss?

How much protein you need to eat each day is determined by your sex, age, size, and how much exercise you get. 

Reliable research maintains that diets with more protein produce greater weight loss than the same diets with less protein.  Studies show that for the best results you’ll need to aim for 25-30 percent of your total calorie intake from lean proteins sources.

The minimum recommendations per day from the USDA is 46 grams for women and 56 for men. You should note that these are the minimums to maintain good health.

When it comes to losing weight you will need substantially more than the minimums, especially for those including regular exercise. Check out this Protein Calculator to get more personal results.

Here’s a simple method if you don’t care to use calculators:

If you include a regular and rather vigorous exercise program in you weight loss plans

Divide your body weight by two to determine protein needs 

If you don’t exercise, or have a weak to moderate workout plan:

Divide your body weight by 0.75

Whether you’re dieting or not, a whole foods diet rich in vegetables, fruits, plenty of lean proteins along with healthy fats is the core of the best health possible.

When you focus your diet on more protein not only will you lose weight, but you will your general health will profit immensely.

Healthy Proteins for Weight Loss

How protein can help you lose weight with this table of ingredients

Of course this is only a partial list of proteins to keep you healthy and aide in your weight loss program.

The most important thing is to realize that protein is not only good for shedding pounds, but making sure you stay healthy for the long run.


One reason your body depends on you for protein is that protein is not stored for later use like fat and carbs.  Of course, that doesn’t mean you need to nibble on meat all day. 

It just means you should eat healthy, eat whole foods, and make sure your protein intake is adequate when you diet. 

Protein Shaker for Supplements
Protein shakers make protein supplements easy

Thinking of adding powdered protein supplements to your diet? Then you may want to check out my Protein Shakers Reviews to make smooth, protein rich,  and lump free shakes.

Understanding first and foremost that a healthy diet is the best diet to lose weight with automatically sees to it that you are getting protein. 

Having a grip on how protein helps you lose weight by keeping you full longer, helps you burn more calories, and aides in building muscle just makes weight loss easier.


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