Protein is not a new word in our health vocabulary. We learned its importance as a building block of our body during school biology lessons. Now it is a topic of discussion among fitness professionals and enthusiasts. But, of course, protein can also be controversial, as can how much you should be consuming, which ones shouldn’t, whether it can be helpful, and more. But we are here to tell you everything you need to know about protein and its relation with weight loss.

The big question is, does protein help you lose weight? First, let’s dial it back to basics for a while. Let’s start, what exactly is protein? Protein is essentially something that gives your body the energy it needs, as well as the support it needs to build muscle. Proteins contain amino acids, which can be essential or non-essential. Our body produces non-essentials, but essential amino acids are the ones we need to consume because they are not produced naturally.

type of protein

It’s important to understand where you can get your protein intake. There are many different protein sources, which can be confusing, especially if you have any dietary restrictions or allergies. The main idea is to know where you can get the optimum amount of protein without compromising on other factors.

There are two types of protein:

animal-based protein

These come from animal products, mainly dairy-based products such as milk and yogurt, and animal meats such as chicken, mutton, pork, etc. These are considered complete proteins primarily because they contain all nine essential amino acids needed for any function.

plant based protein

These proteins are derived from plants, from peas and soy to chickpeas and brown rice. Unfortunately, these are incomplete proteins because they usually lack at least one important amino acid your body needs.

How to use protein

Ideally you should consume 0.8 grams of protein per kilogram of your body weight. So, weighing about 60 kg, at least 60 grams of protein should be ideal. However, it also depends on other factors like your activity level, body size, age etc. For example, older people, more active people, and those who are pregnant or breast-feeding require more protein.

To complete your weight loss journey, increase your protein intake to about 1.6-2.2 grams per kilogram of body weight. You can also calculate this by keeping protein around 25-30% of your daily caloric intake. This will help you balance the amount of protein you consume, while ensuring that your intake is not too high. Protein is also best when you consume it along with exercise.

It will help if you take protein daily; It helps in the repair and growth of your cells. Protein deficiency is rare, but it can happen to you if you’re probably on a plant-based diet. Also, let’s say you are not consuming nearly enough protein per day. In that case, it can be dangerous to your health, so supplement your diet with extra protein. However, a diet rich in protein can also put a strain on your liver and kidneys and lead to osteoporosis as it leads to a lack of calcium in your body. So, yes, protein can aid in weight loss.

weight loss benefits of protein

  • Keeps you satisfied: According to studiesProtein is a satiating macronutrient. It helps you stay full for longer and in the process and also reduces your portion sizes.
  • Preserves lean mass: Protein is beneficial if you go on a calorie deficient diet. However, this only happens if you combine exercise with your low-calorie diet. Nevertheless, if you are consuming protein frequently, it helps to maintain your lean body mass during these periods.
  • It enhances the thermic effect of food: Your body needs time and energy to digest your food, break it down and convert it into energy. Therefore, the cost of breaking down food, essentially the thermal effect of food, is relatively high in protein.
  • Protein is not stored as fat: Protein makes it harder for your body to store that extra energy as fat, which is helpful for those trying to lose weight. What is worth mentioning, however, is that the protein comes in a package. So when you’re eating something rich in protein, you’re also eating everything else, whether it’s saturated fat, fiber, or sodium. For example, a good-sized steak will provide you with a good amount of protein, about 30 grams in one serving. However, it will also provide a good amount of saturated fat as well. On the other hand, one serving of lentils will provide you with an ideal amount of protein and fiber without any sodium or saturated fat. This is why it is extremely important to choose carefully what you put inside your body.

The HealthifyMe Note

Protein has many benefits for those who want to lose weight. Not only does this help you stay full for longer, but it also means that you consume less throughout the day. In addition, it maintains your lean body mass and enhances the thermal effect of the food you are eating. Finally, consuming protein helps make it more difficult for your body to store excess food as fat.

Quick Protein Rich Healthy Recipes

Baked Soya Chunks

serving size: 2-3

preparation time: 20 minutes


  • Soya Chunks – 1 cup
  • Salt – just a pinch
  • Olive oil – 1 tbsp
  • Red chili powder – 1 tsp


  • Wash the soya chunks.
  • Boil it for a few minutes with a pinch of salt.
  • Squeeze out the water with your hands.
  • Please transfer it to another bowl and add salt, red chilli powder and olive oil to it.
  • Preheat the oven to 180 degrees for 6-8 minutes.
  • Bake the soya chunks on both the sides at 180 degree for 10 minutes.
  • Serve it hot.

microwave mug egg

serving size: 1

preparation time: 5 minutes


  • Soya Flour / Quinoa Flour / Oat Flour – 5 tbsp
  • Baking powder – tsp
  • Baking soda – tsp
  • Milk – 2 tbsp
  • Melted butter – 1 tsp
  • Egg – 1
  • Salt – just a pinch


  • Combine all purpose flour, salt, baking soda and powder in a microwave safe mug and mix it with a fork.
  • Add milk and butter, and mix.
  • Make a well with a spoon in the center of the batter and crack the egg in the middle. Then, spoon the batter from the sides, over the eggs.
  • Cook in the microwave for 50 seconds to 2 minutes.
  • Enjoy while it’s hot.

Comment: Cooking time may vary; So, keep a close eye on your mug in the microwave so that it doesn’t overflow or overcook.

foods to try

You can incorporate several foods into your routine to ensure the right amount of protein in your diet. Here are some foods that you can offer to help you on your weight loss journey:

  • Poultry and Seafood
  • Dairy foods, but in moderation (about 1-2 servings a day)
  • Legumes such as beans, lentils, soybeans, and their products (tofu, tempeh, etc.)
  • nuts and seeds
  • Whole grains like quinoa, brown rice etc.
  • Vegetables like corn, broccoli, asparagus

Limit your intake of red meat, and stay away from processed foods and cold cuts. These usually come with a package of saturated fat and added sodium content.

The HealthifyMe Note

Protein has great benefits for those who want to lose weight. However, it is important to remember that you should not only eat protein but also consider a balanced diet. To stay healthy, make sure to eat more protein-rich food and get regular daily exercise.


There’s one thing to keep in mind as you navigate your weight loss journey. Increase protein, but keep it moderate. As with everything, don’t go crazy. The best way is to keep things in moderation and exercise regularly. Always remember to be flexible, heed the advice of experts, and most importantly your body.

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