How Good Is Protein for Weight Loss?

How Good Is Protein for Weight Loss

When someone says weight loss, the first thought would actually be diet. Even if there are numerous diets you can try depending on your needs and goals; you probably know that it can work quite well as long as the total calorie balance is accounted for. Also, exercise is an additional habit you’ll have to put on your everyday to-do list, but your eating habits affect more than hours spent in the gym for weight loss. Then how to create a perfectly balanced diet? It’s simple- eat more protein.  

How Protein Affects Weight Loss Process? 

Protein itself is an essential nutrient that is involved in almost every function inside your body. The main elements like oxygen, hydrogen, carbon, and nitrogen create amino acids that make blocks of protein. Therefore, a high protein diet can boost your metabolism, reduce appetite, and change weight-regulation hormones. Of course, if you consider this type of diet, you’ll have to pay attention to the daily limit of protein. 

How Much Is Protein Too Much? 

Even if it’s good for your health to eat foods high in protein, you’ll have to make a border. Try to calculate how much protein you can take. The average daily intake is between 1.6 and 2.2 grams per kilogram. Athletes who exercise should consume from 2.2 to 3.4 grams of protein per kilogram or 1-1.5 per pound. If you don’t want to count, it’s about 50-60 grams of protein per day. As we already said, it can depend on your gender, muscle mass, activity level, age, etc. 

High-Protein Diet 

How Much Is Protein Too Much

When you cut out carbohydrates, you’ll lose weight faster because your body will lack water. Then, without extra carbs, the body begins to burn fat for fuel. Suddenly, your body will start to produce ketone bodies out of fat and use it as energy instead of carbs. That’s when ketosis begins and affects your weight loss process. This type of diet provides less hunger, so you can feel full longer and eat less often. People who decide on this step usually want to do that easy by adding extra powdered protein to their meals. But, of course, it’s a less healthy option than calculating how much protein each food contains so you can reach your recommended protein level. Check out some of these natural protein sources: 

  • Eggs
  • Soy 
  • Beans
  • Lean meats
  • Low-fat dairy products 
  • Nuts 
  • Seafood

These foods should be the basis of your diet. You can always eat fish like salmon with beans and some nuts for a snack and then make oatmeal for dinner. It’s super healthy, and you are respecting your high-protein diet plan. Here is how much protein you get: 

  • ½ cup of cottage cheese: 12g
  • 3 oz fish fillet: 17-20g 
  • One large egg: 6g
  • 4 ounces low-fat milk: 4g
  • 100g of oats: 17g
  • 200g low-fat Greek yogurt: 19g
  • One ounce of pistachios: 6g

Diet Plan 

Before making a diet plan, consult a nutritionist or do a little research on what you can eat in a day to reach 50-60 grams a day. We can recommend you start your food diary. Numerous apps can calculate your calorie and protein level. Also, you can set your goals and follow your progress. Try to include animal and plant protein in your diet because eating both types of protein enables more nutrition overall. Here are some of the great meal ideas: 

Day 1

  • Breakfast: 3 eggs, one slice of whole-grain toast, one pear, and 1 tsp of almond butter
  • Lunch: chicken meatballs with marinara sauce and one orange
  • Dinner: 6 ounces steak, grilled zucchini, and sweet potato 

Day 2 

  • Breakfast: strawberry oatmeal
  • Lunch: 4 ounces of grilled salmon with mixed greens, olive oil, and one apple
  • Dinner: one cup of low-fat Greek yogurt with ¼ cup chopped nuts and pineapple

Day 3 

  • Breakfast: protein pancakes with ¼ cup of pecans 
  • Lunch: frittata made from 3 eggs, ½ cup of potatoes, and 1 ounce of cheese 
  • Dinner: avocado and cottage cheese salad with one orange 

You’ll surely need something for a snack, and we can recommend these recipes:  

  • Nut Granola 


  • 1 cup of almonds
  • 1 cup of walnuts
  • 1 cup of pecans
  • ½ cup of pumpkin seeds
  • ½ cup of sunflower seeds 
  • 1 ½ cup of coconut flakes
  • ⅓ cup of almond butter 
  • 4 tbsp of raspberries
  • 1 tsp vanilla extract 


Heat the oven to 150 Celsius. Mix all ingredients in a bowl, and if it’s too dry, add some water. You should place your sticky mixture onto a baking sheet and bake it for 30 minutes. Let it cool and then break into small pieces. 

  • Frozen Yogurt Bites 


  • 1 cup of low-fat Greek yogurt
  • 1-2 tsp of honey
  • 1-pint blueberries 


Mix together yogurt and honey in a large bowl and use toothpicks to dip blueberries into the mixture. Place them on a baking sheet and let them freeze for 2 hours. 

Why Should You Choose This Diet?

How Protein Affects Weight Loss Process

The primary function of this diet is to boost your metabolism so you can burn calories faster and lose weight after all. This diet has a metabolic advantage over any other meal plan low in protein by making you burn calories faster. Proteins can affect your bad habits and cravings like late-night snacking. These habits are your worst enemies, and that’s why you tend to gain weight. Some doctors say that this diet can actually reduce these cravings. Also, weight loss doesn’t always equal fat loss. Instead, it can decrease muscle mass, which is not your goal. This diet is a possible solution to that problem.  


Before trying a high-protein diet, it would be best if you consult your doctor first. During your regular examination in the weight loss clinic Chicago, don’t forget to mention if you have some liver problems. If that is the case, skip this diet. Protein supplements and powders usually consist of added sugar you don’t need, so it would be best if you avoid it. Don’t be afraid to ask whatever you want to know about the diet, and we can give you advice that the healthiest food is the one you made.