The Role of Protein in Supporting Weight Loss

Increases Satiety and Reduces Appetite

• Protein is more satiating than carbohydrates or fats, meaning it helps you feel fuller for longer. By increasing the feeling of fullness, protein can reduce overall calorie intake, making it easier to stick to a calorie deficit, which is essential for weight loss.

Boosts Metabolism

• The thermic effect of food (TEF) refers to the number of calories your body burns during digestion. Protein has a higher TEF compared to fats and carbohydrates, meaning your body uses more energy (calories) to digest and metabolize protein. This can lead to a slight increase in the number of calories burned throughout the day.

Preserves Lean Muscle Mass

• When you’re in a calorie deficit, there’s a risk of losing muscle mass along with fat. Protein helps preserve lean muscle tissue, which is crucial for maintaining a healthy metabolism. The more muscle mass you have, the more calories your body burns at rest, which can aid in long-term weight loss and maintenance.

Reduces Cravings and Late-Night Snacking

• High-protein diets have been shown to reduce cravings and the desire for late-night snacking. Protein's ability to stabilize blood sugar levels may also help prevent sudden drops in energy that can trigger cravings for sugary or high-calorie foods.

Supports Post-Exercise Recovery

• After exercise, especially strength training, your muscles need protein to repair and grow. Consuming protein post-workout can enhance recovery and muscle synthesis, contributing to better performance and increased muscle mass, which can further support weight loss efforts.

By integrating more protein into your diet, you can take advantage of these benefits, making it easier to achieve and maintain a healthy weight.

5 Easy High Protein Snacks

Greek Yogurt with Berries and Nuts

• Serving Size: 1 cup (245g) of plain Greek yogurt, 1/4 cup of mixed berries, 1 tablespoon of almonds

• Calories: 210 kcal

• Carbs: 15g

• Protein: 20g

Hard-Boiled Eggs

• Serving Size: 2 large eggs

• Calories: 140 kcal

• Carbs: 1g

• Protein: 12g

Cottage Cheese with Sliced Veggies or Fruit

• Serving Size: 1/2 cup (113g) of cottage cheese, 1/2 cup of sliced cucumber or 1/2 cup of pineapple

• Calories: 120 kcal

• Carbs: 10g (with cucumber) or 18g (with pineapple)

• Protein: 14g

Turkey or Chicken Roll-Ups

• Serving Size: 3 slices of turkey or chicken breast (84g), 1 slice of cheese or 1/4 avocado

• Calories: 180 kcal (with cheese) or 160 kcal (with avocado)

• Carbs: 1g (with cheese) or 3g (with avocado)

• Protein: 18g (with cheese) or 16g (with avocado)

Protein Smoothie

• Serving Size: 1 scoop of protein powder (30g), 1 cup of almond milk (240ml), 1 medium banana, 1 cup of spinach

• Calories: 300 kcal

• Carbs: 35g

• Protein: 25g