Why protein is important during intentional weight loss
Research shows that 25% of weight loss may come from muscle.1,2 Surprised? Turns out that when you don’t get enough calories, your body turns, in part, to the protein and glycogen stored in your muscles for some of the energy that isn’t coming from food. Therefore, in addition to losing fat, you’re also losing muscle. So how does a high-protein diet help? Getting adequate protein can help preserve muscle while losing weight and also helps support maintenance of that weight loss.
How much protein to eat per day
Protein needs are not one-size-fits-all. The good news is that you can calculate your protein needs based on your weight with a simple formula. The 2025-2030 Dietary Guidelines for Americans recommend a goal of 1.2 to 1.6 grams of protein per kilogram of body weight per day, or 0.54 to 0.73 grams per pound.
What Are Good High-Protein Options?
Creating a high-protein meal starts with the right ingredients, such as:
- Poultry, like chicken and turkey
- Fish
- Eggs
- Soy products, like tofu, tempeh and edamame
- Beans and legumes, such as lentils and chickpeas
- Dairy products, such as yogurt and milk
- High-protein nutrition shakes
Here are some simple ways to put these foods together into a well-balanced meal plan that supports your weight loss goals:
- Breakfast: 2 scrambled eggs on whole grain toast with a side of low-fat Greek yogurt and fresh berries.
- Lunch: Mashed chickpeas mixed with lemon juice and 1 tablespoon mayonnaise on a whole wheat wrap with sliced grilled chicken breast, topped with lettuce, tomato and onion.
- Snack: Blend your favorite chocolate protein shake with 2 tablespoons sugar-free chocolate syrup and 1 tablespoon peanut butter powder in a blender. Serve chilled.
- Dinner: Baked salmon with brown rice and a side of crispy roasted Brussels sprouts with toasted pecans.
Additional Protein Tips
Consulting with your healthcare provider or registered dietitian can help you identify your needs and get expert advice on an approach that is tailored to your unique needs. Rather than loading up on protein at one meal, it may be easier and more sustainable to spread out your protein intake throughout the day among meals and snacks.
Pairing protein with a complex carb and healthy fat makes for a balanced meal. Complex carbs, such as vegetables and whole grains, provide energy; and healthy fats, like avocados or nuts, are good for the heart and brain. It's also worth knowing that high-protein foods contribute to feelings of fullness. So, if you're working toward a weight loss goal, opt for a varied, mostly whole-food diet that includes plenty of protein.
