Why Protein Matters for Weight Loss
Protein is the single most important nutrient while dieting. Getting enough while restricting calories minimizes muscle loss, sustains fullness, and supports your metabolic rate.
- •Preserves muscle: prevents muscle breakdown during a calorie deficit
- •High satiety: keeps you fuller longer than carbs or fat
- •Thermic effect: burns more energy during digestion (TEF 20-35%)
- •Blood sugar stability: prevents sharp glucose swings
Daily Protein Targets
The general recommendation is 0.8g per kg of body weight, but dieting requires more.
- •General population: 0.8–1.0g per kg of body weight
- •While dieting: 1.2–1.6g per kg of body weight
- •Dieting plus training: 1.6–2.2g per kg of body weight
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A 70kg person dieting needs 84–112g of protein a day — roughly 350–470g of chicken breast.
High-Protein Foods Compared
- •Chicken breast 100g: 165kcal, 31g protein
- •1 egg (60g): 90kcal, 6g protein
- •Greek yogurt 100g: 59kcal, 10g protein
- •Tofu 100g: 76kcal, 8g protein
- •Salmon 100g: 208kcal, 20g protein
- •Beef tenderloin 100g: 250kcal, 26g protein
Protein Timing
Spreading protein through the day works better than loading it into one meal, since there's a limit to how much you absorb at once.
- •Breakfast: 20–30g (3 eggs + milk)
- •Lunch: 25–35g (chicken breast salad)
- •Dinner: 25–35g (fish or tofu dish)
- •Snack: 10–20g (Greek yogurt, protein shake)
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If you have kidney disease, consult a doctor before adopting a high-protein diet.
“Protein is your strongest ally while dieting. Don't starve — eat more protein.”
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