Protein has many health benefits. It keeps you satisfied, helps with cravings, preserves muscle mass as you're losing weight, and may even make your body work harder to digest, so you burn more calories without even trying.

Let's take a deep dive into why dietary protein is essential for weight loss and how you can easily incorporate more protein-rich foods into your diet. According to some research, protein may help with weight loss even without changing anything else in your diet like cutting calories.

One study found that eating a higher protein diet thirty-five percent total calories divided into six meals a day decreased body fat and abdominal body fat.

Protein is effective for weight loss because it keeps you satiated full and satisfied , reducing appetite throughout the day. Unlike low-calorie diets that often lead to a cycle of restriction and overeating, consuming more protein induces a feeling of satiety.

Protein takes longer to digest than other nutrients and helps maintain stable blood sugar levels. Protein may also impact hormones that impact the appetite, like ghrelin, which makes you feel hungry. Studies show protein can help regulate these hormones and keep hunger at bay.

For example, one study found that when protein was increased from 15 to 30 percent of total calories but carbohydrates remained the same , people naturally decreased their total calorie intake and lost weight and fat mass. Another study found that women who ate a protein-rich yogurt snack reported less hunger and stayed satisfied longer than those who snacked on foods with more carbs or fat.

A high thermic effect means the body has to work harder to digest and metabolize protein, so you burn more calories. The thermic effect of protein likely only provides a slight boost, but it could contribute to the overall benefits of eating protein for a healthy weight.

One study showed that individuals who ate a high-protein diet had a higher energy expenditure than those who ate a low-protein diet. Another small study found that eating a high-protein meal led to a twofold higher energy burn than a high-carb meal.

While protein has a minimal effect on lowering blood sugar, it can help keep blood sugar levels balanced by slowing the absorption of carbohydrates into the bloodstream. This is beneficial because it can help minimize blood sugar and insulin spikes that play a role in fat storage.

Studies show the benefits of high protein diets for weight loss and blood sugar balance for people with type 2 diabetes, but anyone can see the benefits. Pairing other foods that may raise blood sugar, like whole grains or fruit with protein, can help minimize the spike.

Protein is essential for maintaining muscle mass. If you cut calories and drop weight, you could lose muscle mass instead of fat. This is one reason calorie-restricted diets aren't always the best idea. Protein helps preserve lean body mass as you lose weight, even when calories are restricted.

Several studies found that individuals who increased their protein intake had more fat loss and maintained muscle mass than those who didn't increase protein. Lean muscle is also metabolically active compared to fat tissue meaning it burns more calories , so preserving muscle can positively impact your metabolism and improve body composition.

Each person will require a different amount of protein depending on factors like age, weight, activity level, or medical conditions. The Recommended Daily Allowance RDA for sedentary adults to prevent deficiency is 0.

Usually, this is between 15 and 20 percent of total calories. However, some research suggests that the ideal range for healthy adults is a higher protein intake, closer to 1.

This is especially true if you are active or trying to build muscle. To see what works best for your body, you can also experiment with the different macronutrient percentages—like increasing your protein and dropping your carbohydrates. Learn about The Science Behind Weight Loss for Women.

Gone are the days when protein powders were only used by bodybuilders to gain muscle. Protein supplements are helpful for anyone to use as a quick and easy way to get additional protein into your diet.

Whey protein is the most popular type of protein powder. It's easily absorbed and has a lot of beneficial research behind its use for satiety, weight loss, and lean muscle. One study found that daily whey intake led to weight loss without any other dietary changes. Several studies also point to whey protein and satiety, which can lower overeating or food cravings.

Soy protein is heavily processed so other options may be a better choice. Recent studies have found that brown rice is heavily contaminated with arsenic from the soil, so you may choose to avoid this option.

Protein supplements like protein bars also can be a convenient way to add to your protein intake. Just make sure to double-check the nutrition label for added sugar or preservatives. Look for bars that use real foods, such as nuts and seeds.

While high in protein, many bars contain a surprising amount of sugar or excessive sugar alcohols that could upset your stomach. People often think of protein as something that comes from animal sources.

Animal protein like chicken breast or thighs, lean meats, turkey, and fish are excellent protein sources, but there are plenty of plant-based sources of protein that can be just as beneficial for weight loss.

One study compared two diets that either emphasized plant or animal-based protein sources, and both led to comparable amounts of weight loss.

Quinoa, tofu, lentils, legumes , and edamame are excellent protein sources. The trick is to learn how your body responds because although they are high in fiber and protein, they can spike blood sugar for some people. Greek yogurt, cottage cheese, and eggs are also high in protein.

One study found that eating eggs for breakfast increased satiety feelings of fullness significantly more than eating a bagel for breakfast. In addition to containing protein, nuts, and seeds are a great source of healthy fats and fiber. Almonds, walnuts, and pistachios are all delicious choices for snacks or toppings on meals.

Using a continuous glucose monitor CGM lets you see exactly how a high-protein diet impacts your glucose levels. A CGM can show how your blood sugar rises and falls throughout the day in response to what you eat. With this info, you can monitor trends and track your appetite or weight to see what healthy eating habits work best for you.

You can also share your CGM info with a registered dietitian nutritionist RDN for even more individualized support.

Pairing your CGM with the Signos app can also give personalized feedback to help you reach your weight loss goals. Protein is an essential nutrient that plays a role in weight loss, muscle growth, satiety, and more.

If you want to increase your protein intake, there are a few easy ways to do so. Adding protein powder to shakes and smoothies, snacking on high-protein foods, and eating more protein at breakfast are great ways to increase your daily protein intake.

She has a background in acute care, integrative wellness, and clinical nutrition. Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

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Privacy Policy. How It Works. View Plans. Home How It Works FAQs Blog View Plans. Reviewed by Caitlin Beale, MS, RDN. Updated by. Science-based and reviewed. Foods to Eat. Metabolic Health. Whole Nutrition. Table of contents Example H2. Example H3. Here are some of the reasons protein is so effective for weight loss.

Protein Keeps You Satisfied For Longer Time Periods Protein is effective for weight loss because it keeps you satiated full and satisfied , reducing appetite throughout the day. It Takes More Energy to Break Down Protein Another reason protein helps with weight loss is because of its high thermic effect.

Protein Keeps Blood Sugar Balanced While protein has a minimal effect on lowering blood sugar, it can help keep blood sugar levels balanced by slowing the absorption of carbohydrates into the bloodstream.

Protein Preserves Lean Body Mass as You Lose Weight Protein is essential for maintaining muscle mass. These macronutrients provide calories or the energy that our bodies require to function. Protein is made up of smaller units called amino acids. There are 20 different amino acids, which can combine in different patterns to make proteins.

Some amino acids are considered "essential" because the body cannot make them and, therefore, must be supplied by food. Protein is part of every cell in the human body. Getting enough protein daily is vital to help maintain optimal health, growth, development, and function at every age and stage.

Protein is a structural component of all cells and tissues. In the body, proteins work as part of muscles, enzymes, hormones, antibodies, and the immune system.

Messenger proteins such as hormones work by transmitting signals between cells, tissues, and organs to coordinate how the body works. Antibodies bind to foreign invaders like viruses to help protect the body.

The minimum amount of protein needed for a sedentary person is 0. A pound If you are active, more protein is required. A range of 1. The Dietary Guidelines for Americans recommend that healthy adults consume percent of their calories from protein.

So what does this mean for you, and how do you calculate your own protein needs? Here is an example of protein need estimates for weight loss for a female who weighs pounds and is 5'6". Assume her calorie needs are 1, per day. Her protein needs will range from to calories from protein 0.

There are 4 calories per gram of protein, so her protein needs are Thus, her protein need ranges from As you can see, there is a large variance between the recommendation of 71 grams and grams of protein per day.

Ultimately, you will need to determine what protein range feels best for your body and fuels your needs. So you've calculated your protein needs, but how does that translate into what you're cooking and eating every day?

There's no need to meticulously track your protein intake each day which may lead to disordered eating habits and lack of variety in your diet. Instead, think of your plate as four quadrants. Fill two quadrants with vegetables and fruit, one with grains, and the remaining quadrant with protein-rich foods.

That should provide about grams of protein per meal. Add grams of protein at each snack, and you've got enough protein for the day. How might that look for three meals and two snacks? If we use the same woman described above 5'6" and pounds , she needs approximately grams of protein per day range of 71g to g and 1, calories.

Here's a sample menu, based on foods she enjoys:. chia seeds, 2 tbsp. walnuts calories, 20g protein. Lunch : 1 slice whole-wheat toast, 2 eggs, 1 slide cheddar, 1 large apple, 1 cup salad calories, 28g protein.

While creating daily menus based on estimated protein needs is helpful, this is not always doable in daily life. For this reason, it may be helpful to know the average protein content in various foods.

Over the years, you may have heard about high protein diets such as Atkins, Dukan, or the Zone. They all reduce carbohydrate intake and increase protein to promote weight loss. But do they work? Sometimes, and for some people. High protein diets are popular because they improve satiety feeling full , reduce calorie intake, and preserve lean body mass.

Some studies show that diets with higher protein intake can help prevent weight regain, but there is no definitive evidence to support this claim.

Studies show that weight loss can be achieved by following many different diets, including high protein, low carb, or low-fat diet s. Most diets result in modest weight loss over six months, regardless of macronutrient levels; however, the effects on weight reduction largely disappear by 12 months.

These studies show that the most important factor for weight loss may not be how much protein, fat, or carb is in a specific diet plan.

What's more important is whether you can stick to the plan in the long term to lose weight and keep it off.

Your best option is a plan that is accessible, affordable, and enjoyable for you. A note of caution: high protein diets aren't right for everyone. Some studies have indicated that very high intakes of protein and fat can increase the risk of type 2 diabetes and may harm the kidneys.

Protein is found in many foods from both plant and animal origin. Whether you choose to eat a mix of plant and animal foods, or prefer a primarily plant-based diet, there are many nutritious—and delicious—protein options. Protein choices from animals include meat, poultry, fish, seafood, eggs, and dairy.

Some studies show that protein from red meat, such as beef, may increase the risk of chronic kidney disease and colorectal cancer, so it's good to include various options in your diet Protein from dairy, fish, and seafood does not have this negative effect.

You can roast, bake, pan-fry or grill protein options, including meat, poultry, fish, and seafood. Deep-frying is a high-fat option to save for occasional enjoyment.

If you grill or barbeque your protein options, try to reduce charring, which is associated with increased cancer risk. To reduce char, remove visible fat that can cause flare-ups, flip frequently, use an acidic marinade, and cut off any charred portions before eating.

Plant-based protein sources include beans, peas, lentils, soy tofu, edamame, tempeh , nuts, and seeds. You can buy beans and legumes that are dried, canned, or frozen—all are equally nutritious.

Some canned beans are high in sodium, so select a low-sodium option and rinse well before serving. In addition to food, you can also get protein from supplements in the form of powders, drinks, bars, gels, and more.

Experts recommend that protein bars for men , for instance, should ideally contain at least 15 grams of protein. The protein source may be animal-based often whey or egg or plant-based from foods such as pea, soy, or hemp. Protein supplements are tasty and convenient but are an added expense.

They are not mandatory on a high-protein diet, since you can get protein from food too. Note that the FDA doesn't regulate protein powders, so look for third-party organizations such as USP, NSF, and Consumer Labs that have verified that the protein supplements are safe and free from toxins or illegal substances.

Protein is an important nutrient in a well-balanced eating plan, and it's vital for many body processes. Remember, carbs and fat are important nutrients too.

Consider working with a dietitian to determine what eating plan may work best for you. Aim for 1. Note: to calculate your weight in pounds in kilograms, divide your weight by 2.

For example, an active person who weighs pounds requires High protein diets, like any lower-calorie diet, can help with weight loss in the short term. The trouble is keeping the weight off in the long term, which can only work if the diet is sustainable and does not provide any nutrient deficiencies.

Unless you are an elite athlete or have a medically prescribed diet, there's no reason to consume more than 2 grams of protein per kilogram of body weight daily. Consuming too much protein can cause health problems in the long term, including bone disorders, kidney or liver problems, and increased cancer risk.

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Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance.

J Acad Nutr Diet. USDA FoodData Central. Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised.

Fish, salmon, chinook, cooked, dry heat. Crustaceans, shrimp, cooked.