Protein and Losing Weight: How Protein Helps You Lose Fat
Whether you are just beginning your fitness journey or have been at it for a while, one thing remains crucial in losing weight: your nutrition. And within nutrition, protein - also known as protein - plays a key role. In this blog, we explain why protein weight loss is essential for effective and healthy weight loss, and how you can optimally use it in your daily routine.
💪 Why is protein weight loss important when losing weight?
Protein is one of the three macronutrients (alongside fats and carbohydrates) and plays a unique role in fat loss:
-
Muscle preservation: During weight loss, you lose not only fat but also muscle mass. Protein helps preserve your muscle, especially when you exercise.
-
Satiety: Proteins make you feel full for a long time. As a result, you automatically eat less.
-
Thermal effect: Your body uses more energy to digest protein than it does with carbohydrates or fats. This boosts your metabolism.
🔥 With a high-protein diet, you burn more calories - even at rest.
📊 How much protein do you need?
The exact amount of protein you need depends on your weight, goals and activity level. A general guideline for losing weight is:
-
1.6 - 2.2 grams of protein per kilogram of body weight
For a 65-kg woman who wants to lose weight and exercises regularly, this amounts to about 100-140 grams of protein per day.
👉 Tip from BeyondFit: Track your daily intake in an app such as MyFitnessPal or Yazio to gain insight.
🥗 Best protein sources for fat loss
🥩 Animal sources:
-
Chicken breast, turkey
-
Low-fat cottage cheese or Skyr
-
Eggs
-
Salmon, tuna
-
Minced beef (lean)
🌱 Plant sources:
-
Lentils, chickpeas
-
Tofu, tempeh
-
Hemp, pea or rice protein
-
Quinoa, amaranth
🥤 Protein shakes:
A quick way to increase your protein intake, especially after your workout or when you're on the go. Choose a whey isolate or plant-based alternative with no added sugars.
⚖️ Protein and fat loss: what does the science say?
Multiple studies show that people who follow a high-protein diet:
-
Losing more fat
-
Losing less muscle mass
-
Experiencing a lower feeling of hunger
-
Easier to maintain weight
A study published in The American Journal of Clinical Nutrition found that higher protein intake led to spontaneously lower calorie intake, without participants consciously paying attention.
✅ Summary: This is how protein helps you lose weight
Do you want to lose weight effectively while staying strong and fit? Then a high-protein diet is essential. By including more protein in your diet:
-
Lose fat and preserve muscle
-
Feel satiated longer
-
Stimulate your metabolism
If you combine a high-protein diet with strength training and adequate sleep, you will achieve lasting results.
📌 BeyondFit Tip:
Our coaches at BeyondFit will help you with a customized personal nutrition plan, including exact protein intake tailored to your body and goals.
🔁 Frequently asked questions about 'protein weight loss'
Can I also eat too much protein?
Yes, but it is rare. Up to about 2.5 grams per kg of body weight is safe for healthy adults.
Are proteins only important for strength athletes?
No. Proteins are also essential for muscle maintenance and satiety with cardio or a general weight loss goal.
Which is better: animal or vegetable protein?
Both are good. Animal proteins are often more complete in terms of amino acids, but a good mix with plant sources also works great.
