weight loss

Understanding Protein Weight Loss – HealthifyMe

Written by hana

Protein is not a new word in our health vocabulary. We learned its importance as the building block of our bodies during school biology lessons. Now it’s a buzzword among fitness professionals and enthusiasts. But, of course, protein can also be controversial, such as how much you should consume, who should not consume anything, whether it can be beneficial, and more. But we’re here to tell you everything you need to know about protein and its connection to weight loss.

The big question is – does protein help you lose weight? First, let’s call the basics back a bit. First off, what exactly is protein? Protein is basically something that gives your body the energy it needs, along with the help it needs to build muscle mass. Proteins contain amino acids, which may or may not be essential. Our body produces non-essential acids, but essential amino acids are what we need to consume because they are not produced naturally.

Types of protein

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

There are two types of protein:

animal protein

These products come from animal products, especially dairy-based products like milk and yogurt, and animal meats like chicken, lamb, pork, etc. These are considered complete proteins primarily because they contain all nine essential amino acids that one needs for function.

vegetable protein

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

How to use protein

You should ideally consume 0.8 grams of protein per kilogram of your weight. Therefore, at a weight of about 60 kg, at least 60 grams of protein should be ideal. However, this also depends on other factors like your activity levels, body size, age, etc. For example, the elderly, people who are more active and women who are pregnant or breastfeeding need more protein.

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

It is beneficial to eat protein daily. It helps repair and grow your cells. Protein deficiency is very rare but can happen to you if you follow a plant-based diet. Also assume that you are not consuming enough protein each day. In this case, it can pose a risk to your health, so supplement your diet with added protein. However, a diet rich in protein can stress the liver and kidneys and cause osteoporosis because it causes the body to lose calcium. So, yes, protein can help with weight loss.

Advantages of losing weight with protein

  • Keeps you feeling full: According to studies, protein is a satiating macronutrient. It helps you stay fuller for longer and in the process and also reduces your portion sizes.
  • Maintains lean mass: Protein is useful if you are on a calorie-deficient diet. However, this only happens if you exercise in conjunction with your low-calorie diet. However, if you consume protein a lot, it helps in maintaining lean body mass during these periods.
  • Increases the thermic effect of food: Your body needs time and energy to digest your meal, break it down, and turn it into energy. Therefore, the cost of breaking down food, which is mainly the thermic effect of food, is relatively high in protein.
  • Protein is not stored as fat: Protein makes it difficult for your body to store this extra energy as fat, which is beneficial for those trying to lose weight. However, one thing worth noting is that the protein comes in a package. So when you eat something that’s high in protein, you also eat all the other stuff, whether it’s saturated fats, 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 along with it. On the other hand, a serving of lentils will provide you with the perfect amount of protein and fiber without the need for any sodium or saturated fats. That’s why it’s so important to carefully choose what you put inside your body.

HealthifyMe Note

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

Healthy recipes rich in protein

Baked Soybean Chunks

serving size: 2-3

Preparation time: 20 minutes


  • Soya Chunks – 1 cup
  • Salt – just a pinch
  • Olive oil – 1 tablespoon
  • 1 teaspoon red pepper powder


  • Wash the soybeans.
  • Boil it for a few minutes with a pinch of salt.
  • Squeeze the water with your hands.
  • Please put it in another bowl and stir with salt, red pepper powder and olive oil.
  • Preheat the oven to 180 degrees for 6-8 minutes.
  • Bake the soybeans for 10 minutes on both sides at 180 degrees.
  • Her feet are warm.

microwave egg cup

serving size: 1

Preparation time: 5 minutes


  • Soy flour / quinoa flour / oatmeal – 5 tablespoons
  • Baking powder – 1 teaspoon
  • Baking soda – 1 teaspoon
  • 2 tablespoons milk
  • Melted Butter – 1 tsp
  • eggs – 1
  • Salt – just a pinch


  • Mix the flour, salt, baking soda, and powder in a microwave-safe cup and mix with a fork.
  • Add milk and butter and mix until combined.
  • Make a hole in the center of the mixture with a spoon and crack the eggs in the middle. Then, on top of the egg, apply the mixture with a spoon from the ends.
  • Cook for 50 seconds to 2 minutes in the microwave.
  • Enjoy the warmth.

NB: Cooking time may vary; Therefore, watch your mug closely while it’s in the microwave so it doesn’t overflow or simmer.

Foods to try

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

  • Poultry and seafood
  • Dairy products, but in moderation (about 1-2 servings per 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 and asparagus

Cut back on red meat, and completely stay away from processed foods and deli meats. These usually come with a packet of saturated fat and extra sodium content.

HealthifyMe Note

Protein has excellent benefits for those looking to lose weight. However, it is essential to remember that you should not only eat protein, you should consider eating a balanced meal. For better health, make sure to eat more protein-rich meals and get regular daily exercise.


Keep one thing in mind as you navigate your weight loss journey. Increase the level of protein, but keep it in moderation. As with everything, don’t go crazy. The best way is to maintain moderation and exercise frequently. Always remember to be flexible, pay attention to expert advice, and most importantly, your body.

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