When it comes to fat loss, few nutrients are as powerful as protein. It’s not just for athletes—it’s the foundation for building muscle, burning fat, and feeling full.
1. Protein Boosts Metabolism
Protein has the highest thermic effect of any nutrient, meaning your body burns more calories digesting it compared to carbs or fats.
2. Protein Keeps You Full
A protein-rich meal reduces hunger hormones and keeps you satisfied for longer, making it easier to stay in a calorie deficit.
3. Protein Preserves Lean Muscle
During fat loss, your body risks breaking down muscle for energy. Consistent protein intake prevents that, keeping your metabolism strong.
4. How Much Protein You Need
Aim for 0.7–1.0 grams per pound of ideal body weight per day. Spread intake evenly across 3–4 meals.
5. Simple Protein Swaps
- Swap cereal for eggs or Greek yogurt.
- Choose lean meats or fish over processed options.
- Add a protein shake post-workout.
Takeaway:
Prioritize protein in every meal. You’ll feel fuller, recover faster, and keep your metabolism running strong—all key for lasting fat loss.