Protein is the most filling of the three main nutrients. Eating enough of it helps you feel satisfied on fewer calories and protects muscle while you lose weight, which matters for strength and long-term weight maintenance.
Why protein helps
- It keeps you fuller for longer, so you’re less likely to snack between meals.
- It protects muscle. When you eat less, the body can break down muscle as well as fat. Protein, together with strength exercise, limits this.
- It takes more energy to digest than carbohydrate or fat, although the effect is small.
How much do you need?
The basic recommendation for adults is 0.8 g of protein per kg of body weight a day (about 0.36 g per pound). Studies on weight loss often use higher amounts, around 1.2 to 1.6 g per kg, especially for older adults and people doing strength training.
A simpler approach for most people is to include a palm-sized portion of protein at every meal, roughly 25 to 30 g.
Spread it through the day
Many people eat little protein at breakfast and most of it at dinner. Spreading it evenly across meals helps with fullness and muscle. Swapping a pastry breakfast for eggs or Greek yogurt is an easy start.
Good sources
- Eggs: about 6 g per egg
- Greek yogurt: about 15 to 20 g per cup
- Chicken, turkey and lean meat: about 25 to 30 g per 100 g cooked
- Fish and canned tuna: about 20 to 25 g per 100 g
- Beans, lentils and chickpeas: about 15 g per cooked cup, plus fibre
- Tofu and tempeh: about 10 to 20 g per 100 g
- Cottage cheese: about 25 g per cup
Choose mostly lean and plant sources, and limit processed meats such as bacon and sausages.
What about protein shakes?
Shakes are convenient but not necessary. Whole foods are more filling and bring other nutrients. If you use one, check the label for added sugar.
Who should be careful
If you have kidney disease, talk to your doctor before increasing protein, as you may need to limit it.
See also: how to lose weight safely and getting past a weight-loss plateau.
More in our Weight Management guide: all our articles on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.
