Protein is much more than a nutrient for athletes. It is the secret weapon for successful and sustainable weight loss.
Why protein is essential for weight loss
Protein increases satiety more than carbs or fats. It reduces cravings and overall calorie intake. Plus, it has a high thermic effect: your body burns more calories digesting it.
How much protein per day?
For optimal weight loss, aim for 1.6 to 2.2g of protein per kg of body weight. For example, if you weigh 70kg, consume between 112 and 154g of protein daily.
Best protein sources
- Animal: Chicken, turkey, fish, eggs, Greek yogurt, cottage cheese
- Plant: Lentils, chickpeas, quinoa, tofu, edamame, chia seeds
- Whey protein: A convenient supplement to meet your goals
Sample high-protein day
Breakfast: 3 scrambled eggs + avocado (25g protein)
Lunch: 150g chicken + brown rice + vegetables (40g protein)
Snack: 1 whey shake + 1 apple (25g protein)
Dinner: 200g salmon + sweet potato + salad (40g protein)