- High protein diets make it easier to lose weight and build muscle.
- This has allowed me to cut half my body fat and have it stay that way.
- Although it takes planning, simple swaps allow me to reach my daily goal.
Protein is important for general health, but the nutrient is especially helpful for people wanting to lose fat or build muscle.
Protein uses more energy during digestion than carbs or fat, which makes it easier to stick to a calorie deficit, nutritionist Graeme TomlinsonInsider. This phenomenon is called the “thermic effect of food”.
Tomlinson explained that protein will keep you fuller longer and make it less likely to overeat.
Americans should consume 0.8g of protein per kg of their bodyweight daily. But active people need more to aid in muscle growth and repair.
Rachel Hosie
Tomlinson recommends that you consume at least 1g per kg of bodyweight each day in order to lose body fat. But, according to Tomlinson, the optimal amount of protein is between 1.4-2g per person. Spread your protein intake evenly throughout the day.
High-protein eating has helped me reduce body fat by half. My goal is to eat 120 – 130g of protein per day. It is my usual way of eating now, but it takes planning. I make simple food substitutions to meet this goal.
1. Pre-plan your meals
MyFitnessPal is a great app to help me plan and track my food intake when I’m determined to meet my protein goal.
Each evening I take five minutes and log all the meals I plan to eat that day. Then, I evaluate my protein levels.
If I hit my targets for breakfast, lunch and dinner, then I can eat what I want as long as I don’t care about the protein. If I haven’t, I know that I should make protein-rich options.
2. Protein is a key ingredient in meals
When I am deciding what dish to cook, I always consider a protein source and ensure that the meal is balanced. Instead of consuming a huge bowl of pasta with veggies and sauce, I might serve a smaller portion with chicken as a side.
Basing meals around protein is still possible if you’re vegetarian — try tofu, seitan, dairy, eggs, or pulses.
3. You can make high-protein versions your favorite desserts
High-protein recipes can be a great way to satisfy your sweet tooth while still staying on track.
I love to make protein-packed banana bread, waffles and pancakes, as well as cookie dough, waffles, waffles, waffles, berry mousse and cookie dough.
4. Protein powders can be incorporated
Protein powders can also be beneficial, although whole food protein sources are better. It is a great addition to breakfasts such as oats, pancakes, or smoothies.
Although protein powder is an inexpensive and convenient source of protein, some users may experience digestive irritation.
Sometimes I eat protein bars but I make sure to check the ingredients and choose bars with low sugar.
5. Swap lower-calorie, higher-protein foods
Your goal should be
weight loss
Bulk out meals using low-calorie, high protein options such as:
- Egg whites can be added to your scramble or egg omelette
- Fat-free yogurt in place of sour milk
- Turkey or chicken sausages, or meatballs instead of pork or beef versions
- Peanut butter powdered instead of regular
- Cottage cheese in place of ricotta
6. Enjoy a snack of cooked meat
If you eat meat, jerky or chicken skewers can make a tasty savory snack — to save money, make your own in bulk and keep it in the fridge.
7. Add beans and pulses into dishes
You can add beans, chickpeas, or lentils to recipes such as bolognese, curry, to get more protein and fiber. Just make sure you include them in your overall calories if there is a deficit.