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Nutrition & Diet

The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

Master the simple math that makes protein work for your weight loss goal.

Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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The “10x Protein Trick” That Helps You Lose Fat, Not Muscle
Copyright Amanda Nighbert/YouTube
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

"You can burn fat or find protein. The body cannot do both." These words from registered dietitianAmanda Nighbert highlight a common frustration: trying to increase protein intake while keeping calories low enough to lose weight. If you've ever found yourself going over your calorie limit while chasing protein goals, there's a surprisingly simple solution that could transform your approach.

With over 18 years of experience helping thousands achieve their weight loss goals, Amanda Nighbert has developed a straightforward method to optimize protein intake without breaking your calorie bank. Her practical approach has earned her trust in the fitness community, where she continues to share science-backed strategies that work in real life.

Why Your Body Needs Adequate Protein

"When you don't consume adequate amounts of protein, you essentially shut down fat metabolism," Amanda explains in her post. She emphasizes that protein isn't just another nutrient – it's essential because our bodies don't store it like other macronutrients. Without enough protein, your body shifts from burning fat to breaking down muscle tissue for protein, lowering your metabolic rate and making it harder to maintain weight loss.

Find Your Perfect Protein Target

Understanding your individual needs is crucial. Amanda recommends dividing your daily protein goal by three to find your per-meal target. Using herself as an example, she shares, "I need a minimum of 120 grams of protein a day, so I aim for 40, 40, 40." This ensures optimal protein absorption throughout the day, as your body can only process a certain amount at once.

The 10x Protein Trick Revealed

Here's Amanda's game-changing technique: Take the grams of protein in a serving and add a zero to the end. Compare this number to the total calories. "You want that new number with an added zero to be close to or over your calorie goal," she explains. For example, cottage cheese with 14 grams of protein and 80 calories becomes 140 versus 80 – a winning ratio for fat loss.

Avoid These Protein Pitfalls

Not all protein sources are created equal. Amanda warns about protein bars that might seem healthy but aren't optimal for weight loss. She demonstrates how a bar with 10 grams of protein and 210 calories would require eating three bars – almost 700 calories – to get 30 grams of protein. Compare this to lean protein sources that provide the same protein for just 160 calories.

RELATED: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Smart Protein Swaps

Using canned chicken as an example, Amanda shows how 18 grams of protein for 90 calories follows the 10x rule perfectly (180 vs 90). This means you can get nearly 40 grams of protein for about 200 calories – a far more efficient choice for staying in a caloric deficit.

The Egg Strategy

While eggs are nutritious, Amanda suggests a strategic approach. "Five whole eggs provide 30 grams of protein but cost you 420 calories," she notes. Her solution? Use a two-to-one ratio of egg whites to whole eggs, providing the same protein for just 160 calories while retaining some of the whole egg benefits.

RELATED: Coach Lost "Postpartum Pooch" by Eating These 5 High Protein Meals

The Truth About Plant Proteins

"Peanut butter is often praised as a protein source, but it's primarily a fat source," Amanda clarifies. She demonstrates that getting 30 grams of protein from peanut butter would require consuming about 800 calories – not ideal for weight loss goals.

Choose Your Protein Sources Wisely

For successful fat loss, Amanda recommends leaner protein sources: opt for 90/10 or 92/8 ground beef instead of 80/20, choose chicken breast over dark meat, and select the leanest ground poultry options. "When they take out the fat, you ultimately also get more protein," she explains.

Put the 10x Trick Into Practice

Success comes from consistently applying this simple math. Use the 10x trick while shopping, compare protein-to-calorie ratios, and always consider how many calories it takes to reach your target protein intake from each source. This approach makes it easier to stay within your caloric deficit while meeting your protein goals.

RELATED: Weight Loss Dietician Used to Be Overweight Until She Eliminated These 5 Foods

Your Action Plan

Start by calculating your daily protein needs and breaking them into per-meal targets. Then, use the 10x trick to evaluate your current protein sources and gradually replace high-calorie options with more efficient choices. Remember, successful fat loss comes from maintaining adequate protein intake while staying in a caloric deficit – and now you have the tool to make it work. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

The 10x Protein Trick That Helps You Lose Fat

The “10x Protein Trick” That Helps You Lose Fat, Not Muscle
Copyright Amanda Nighbert/YouTube
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

"You can burn fat or find protein. The body cannot do both." These words from registered dietitianAmanda Nighbert highlight a common frustration: trying to increase protein intake while keeping calories low enough to lose weight. If you've ever found yourself going over your calorie limit while chasing protein goals, there's a surprisingly simple solution that could transform your approach.

With over 18 years of experience helping thousands achieve their weight loss goals, Amanda Nighbert has developed a straightforward method to optimize protein intake without breaking your calorie bank. Her practical approach has earned her trust in the fitness community, where she continues to share science-backed strategies that work in real life.

Why Your Body Needs Adequate Protein

"When you don't consume adequate amounts of protein, you essentially shut down fat metabolism," Amanda explains in her post. She emphasizes that protein isn't just another nutrient – it's essential because our bodies don't store it like other macronutrients. Without enough protein, your body shifts from burning fat to breaking down muscle tissue for protein, lowering your metabolic rate and making it harder to maintain weight loss.

Find Your Perfect Protein Target

Understanding your individual needs is crucial. Amanda recommends dividing your daily protein goal by three to find your per-meal target. Using herself as an example, she shares, "I need a minimum of 120 grams of protein a day, so I aim for 40, 40, 40." This ensures optimal protein absorption throughout the day, as your body can only process a certain amount at once.

The 10x Protein Trick Revealed

Here's Amanda's game-changing technique: Take the grams of protein in a serving and add a zero to the end. Compare this number to the total calories. "You want that new number with an added zero to be close to or over your calorie goal," she explains. For example, cottage cheese with 14 grams of protein and 80 calories becomes 140 versus 80 – a winning ratio for fat loss.

Avoid These Protein Pitfalls

Not all protein sources are created equal. Amanda warns about protein bars that might seem healthy but aren't optimal for weight loss. She demonstrates how a bar with 10 grams of protein and 210 calories would require eating three bars – almost 700 calories – to get 30 grams of protein. Compare this to lean protein sources that provide the same protein for just 160 calories.

RELATED: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Smart Protein Swaps

Using canned chicken as an example, Amanda shows how 18 grams of protein for 90 calories follows the 10x rule perfectly (180 vs 90). This means you can get nearly 40 grams of protein for about 200 calories – a far more efficient choice for staying in a caloric deficit.

The Egg Strategy

While eggs are nutritious, Amanda suggests a strategic approach. "Five whole eggs provide 30 grams of protein but cost you 420 calories," she notes. Her solution? Use a two-to-one ratio of egg whites to whole eggs, providing the same protein for just 160 calories while retaining some of the whole egg benefits.

RELATED: Coach Lost "Postpartum Pooch" by Eating These 5 High Protein Meals

The Truth About Plant Proteins

"Peanut butter is often praised as a protein source, but it's primarily a fat source," Amanda clarifies. She demonstrates that getting 30 grams of protein from peanut butter would require consuming about 800 calories – not ideal for weight loss goals.

Choose Your Protein Sources Wisely

For successful fat loss, Amanda recommends leaner protein sources: opt for 90/10 or 92/8 ground beef instead of 80/20, choose chicken breast over dark meat, and select the leanest ground poultry options. "When they take out the fat, you ultimately also get more protein," she explains.

Put the 10x Trick Into Practice

Success comes from consistently applying this simple math. Use the 10x trick while shopping, compare protein-to-calorie ratios, and always consider how many calories it takes to reach your target protein intake from each source. This approach makes it easier to stay within your caloric deficit while meeting your protein goals.

RELATED: Weight Loss Dietician Used to Be Overweight Until She Eliminated These 5 Foods

Your Action Plan

Start by calculating your daily protein needs and breaking them into per-meal targets. Then, use the 10x trick to evaluate your current protein sources and gradually replace high-calorie options with more efficient choices. Remember, successful fat loss comes from maintaining adequate protein intake while staying in a caloric deficit – and now you have the tool to make it work. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Speed Up Your Fat Loss With These Simple Food Choices

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Leah Groth
By Leah GrothJul 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Jillian Rebecca (@jillianrfit) is a social media influencer “Bridging the gap between hormones + fat loss.” She regularly shares videos on how to hack your metabolism and lose weight in the process by making simple changes to your diet. In one viral video, she claims you can speed up your weight loss journey by doing one simple thing. “I'm going to tell you the one thing that can speed up your fat loss journey faster than pretty much anything else you could possibly do without taking ridiculous extreme measures,” she says in the clip. “Literally this one thing that you can do is the difference between you losing fat and you losing weight,” she adds, before going on to drop her “bomb” of knowledge.

When You “Lose Weight,” You Are Likely Losing Muscle

@jillianrfit

#fatloss #weightloss #sustainablediet #womensweightloss #balanceddiet #caloriedeficit #FomotionalFinds #metabolism #weightlosshack

“When you lose weight, it means the scale goes down,” she says, explaining that you’re likely losing muscle and not fat. “But if you do this one thing, it will shift what you're losing from weight to fat, and that's what we're here for.”

Losing Weight Will Leave You “Skinny Fat”

Jillian_Rebecca_jillianrfit3jillianrfit/Instagram

She explains that you need to put your focus on more than a “goal weight,” as simply losing weight will leave you “skinny fat.” She adds that “strength training is near and dear” to her heart and she is anti-cardio.

If You Want to Lose Fat, You Need to Eat Protein

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“If you want a toned body and to lose fat instead of weight and to really ramp up your fat loss journey, the one thing that you need to do is eat the correct amount of protein for your body,” she reveals.

Use the Lean Body Mass Calculator

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

“The majority of the population does not eat nearly enough protein to get through their day,” she continues. “My general rule of thumb is going off of your lean body mass, so you can just Google ‘lean body mass calculator’ and whatever number it spits out to you of your lean body mass. After you enter your stats, let's say it's 120 pounds of lean body mass, you should have at least 120 grams of protein daily. If you can eat a little bit more than that, that's awesome. At a bare minimum, you should be eating at least 0.8 grams of protein per pound of body weight.”

This Will Help You Maintain Your Muscle Mass

Jillian_Rebecca_jillianrfit2jillianrfit/Instagram

“Doing this will ensure that you maintain your muscle mass, especially if you're lifting and if you're not, at least maintain the muscle mass that you do have so that the weight that you're losing in your journey, your dieting journey is fat and not just anything. That's one of the biggest secrets to getting toned,” she claims.

Amping Up Protein Will Lead to Weight Loss, Says Science

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According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

An Expert Agrees

Chris_McMahonChristopher Michael/Facebook

If you do want to lean out, upping your protein intake “will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, tells The Body Network. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

Choose Lean Protein

Chris_McMahon2.Christopher Michael/Facebook

McMahon also suggests gravitating toward leaner sources of protein “Fat just tends to be a more expensive macronutrient. In one gram of protein, there's four calories in one gram of fat, there's nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat, Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.”

💪🔥Body Booster: If you want to build lean muscle, opt for lean protein choices. If you want to bulk up, you should gravitate toward fattier protein. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Foods Burn Fat Without Losing Muscle

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
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Christopher Roback
By Christopher RobackFeb 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Struggling to hit your protein targets without blowing your calorie budget? You're not alone. Whether you're trying to shed those stubborn last few pounds or completely transform your physique, protein intake can make or break your results. Ivana Chapman, a BSc in Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International Karate athlete and Canadian National Natural Bikini Competitor, shares her expert insights on optimizing protein intake for maximum fat loss. With over 60,000 YouTube followers, Ivana has helped thousands achieve their fitness goals through smart nutrition strategies. Read on to discover how to strategically incorporate high-protein foods that will keep you satisfied while torching fat.

Why Lean Protein Matters: Beyond Burgers and Steaks

"A high protein diet doesn't necessarily mean that you'll lose weight," Ivana points out in her video. "If you're getting your protein with greasy burgers or fatty steaks, it's going to be hard to keep your calories down." She explains that to maximize fat loss, you need to prioritize lean protein sources—those lower in fat with more protein per calorie. This approach allows you to maintain muscle while creating the calorie deficit necessary for fat loss.RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Classic Protein Powerhouses: Chicken Breast, Eggs, and Whey

Grilled chicken breasts and vegetablesShutterstock

Most fitness enthusiasts are already familiar with certain protein staples. "My regular protein sources are chicken breast, which has about 35 grams of protein per 150 gram serving, Greek yogurt and cottage cheese, eggs and egg whites of course," says Ivana. She also mentions occasionally using whey protein powder after workouts, which provides 27 grams of protein per scoop with only 110 calories—an efficient protein-to-calorie ratio for those tracking their intake closely.

Greek Yogurt & Cottage Cheese: Choosing the Right Fat Percentage

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When it comes to dairy products, not all options are created equal. "Greek yogurt has more protein than regular yogurt, but you'll also want to look at the percentage of milk fat because that will affect the calories per protein serving," Ivana advises. She compares different fat percentages in Greek yogurt: an 8% fat version provides 8 grams of protein for 270 calories, while a 0% version delivers 17 grams of protein for just 100 calories. Ivana personally prefers 2% versions as a compromise between taste satisfaction and nutrition profile.

Fairlife: The High-Protein Milk Game-Changer

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"One protein source that you might not have thought about is high-protein milk," Ivana shares. She recommends Fairlife milk, which is lactose-free and offers 14 grams of protein per cup with just 130 calories. Ivana starts her mornings with a matcha latte made with this milk, sometimes adding extra protein to reach about 25 grams per serving. There are also 1% and 0% versions available for those wanting even more protein per calorie.

Scallops, Shrimp & White Fish: Seafood Protein Treasures

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While tracking her macros, Ivana discovered some surprisingly protein-rich seafood options. "I realized how high scallops are in protein for low calories," she notes, adding that "six oysters is less than 60 calories with about six grams of protein." While fresh seafood isn't always convenient for daily meals, Ivana suggests considering options like shrimp for stir-fries or cocktails (avoiding battered versions), shrimp rings for easy snacking, and lean white fish like cod, haddock, and sole. She cautions about mercury levels in certain fish, recommending limiting chunk light canned tuna to three times weekly and avoiding larger predatory fish entirely.RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Jerky & Meat Sticks: Protein On-The-Go

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

For on-the-go protein, Ivana recommends jerky and meat sticks. "Be careful of the sodium level and try not to rely on these too much because they're highly processed meat," she cautions. However, she notes that there are increasingly more options made from better-quality meat sources. These can be convenient protein boosters when you need something portable.

Tofu & Edamame: Plant-Based Protein Stars

Organic,Raw,Soy,Tofu​16. TofuShutterstock

"One of the best plant-based sources of protein is tofu," Ivana states. With about 12 grams of protein per 100 grams for approximately 120 calories, tofu absorbs the flavors of other ingredients and sauces, making it versatile for stir-fries and other dishes. She particularly enjoys lemongrass-flavored tofu in salads from a local delivery place, demonstrating how protein sources can be incorporated into convenient meal options.

3, 4, or 5 Meals: Spreading Your Protein Throughout the Day

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Regarding protein timing, Ivana believes in consistency. "It's helpful to have protein with every meal. It doesn't matter how many meals you decide to have," she explains. While the minimum for a fat loss or body recomposition diet is typically three meals daily, she recommends thinking about protein first when planning meals. Using her personal example of 140 grams daily (appropriate for someone weighing around 200 pounds), Ivana shows how to distribute this across different meal frequencies: 35 grams per meal for four meals, 47 grams for three meals, or 28 grams for five meals.RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

The 10x Protein Test: Parmesan, Bocconcini & Beyond

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,BackgroundShutterstock

Ivana shares a simple trick to determine if a food is truly high in protein. "Look at the amount of protein in the serving and add a zero to the end. If the calories are equal or less than the amount of protein with the zero, it passes," she explains. For example, if a food has 8 grams of protein, it should have no more than 80 calories to pass this test. She demonstrates with several examples: bocconcini cheese (8g protein/70 calories—pass), high-protein milk (16g protein/120 calories—pass), and parmesan cheese (6g protein/60 calories—pass). This quick calculation helps identify truly protein-dense foods.

Beans, Lentils & Chickpeas: Supplemental Protein Sources

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Not all protein sources need to be "pure" protein foods. "You can also consider adding supplemental sources of protein," Ivana suggests, referring to foods that contribute meaningful protein along with other nutrients. These include chickpeas, lentils, black beans, green peas, black-eyed peas, edamame, and soybeans. While not as protein-dense as animal sources, they add fiber and can boost total protein intake when combined with main protein sources. For example, Ivana recommends adding black beans to lean turkey nachos for a protein boost.

Salmon & Steak: Balancing Fattier Protein Choices

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Despite her emphasis on lean protein, Ivana doesn't suggest eliminating fat entirely. "Don't misunderstand me with the lean protein idea, it doesn't mean that you can't enjoy some fattier protein choices like steak or salmon," she clarifies. Instead, she recommends having them less frequently, in smaller portions, and balancing them with leaner options to manage total daily calories. She reminds readers that some fat is essential for absorbing fat-soluble vitamins and supporting hormonal health.RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

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Focusing on protein-rich foods is one of the most effective strategies for fat loss. By prioritizing lean protein sources, applying the 10x protein test, and distributing protein intake throughout the day, you can manage hunger, preserve muscle, and enhance your body's fat-burning capacity. As Ivana emphasizes, "When you're getting enough protein, it helps you manage your appetite in a calorie deficit, and you also support muscle protein synthesis." Additionally, protein increases the thermic effect of food, boosting your daily energy expenditure and making it easier to maintain a calorie deficit. With these strategies, you'll be well-equipped to transform your body composition and achieve sustainable fat loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals 10-1 Protein Tip That Burns Fat

Chris DeHollander functionalhealthcoachchris2.0
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Leah Groth
By Leah GrothJan 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you in your 50s and struggling to lose weight? One expert claims to have the magical equation. Chris DeHollander is a Midlife Health Coach who helps “midlife women gain energy, burn fat, build muscle & age healthfully,” she writes in her Instagram bio. In a new social media post, the 55-year-old shares her game-changing protein hack to lose weight and keep it off.

10:1 Protein Ratio Rule

“I get so many messages from women wanting to increase their protein without adding tons of extra calories, so let me introduce you to a simple calculation: the 10:1 Protein Ratio Rule! If you have been following me for a while, hopefully, you know that increasing protein in midlife is a game-changer!” she writes.

Here’s Why Protein Is Important

Chris stresses the benefits of eating enough protein. “Not only does it help build and maintain muscle, which naturally declines as we age, but it also boosts metabolism, energy, and keeps us fuller for longer,” she says.

Some Foods Pack More of a Protein Punch

There are some foods that are better than others when it comes to protein. “If you’re aiming for fat loss, finding foods that pack a protein punch without loads of extra calories can make all the difference. Enter the 10:1 Protein Rule!” she writes.

Stick to Foods That Offer at Least One Gram of Protein Per 10 Calories

“Here’s how it works: for every 10 calories, look for at least 1 gram of protein. So if a food has 200 calories, it should ideally have 20 grams of protein to meet the 10:1 ratio,” she writes. “This ratio is a quick and easy way to spot high-protein, low-calorie options that will keep you full, fuel your muscles, and support your goals!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Keeps the Math Simple

“I like to keep the math simple! To find high-protein, low-calorie options, just take the protein amount, multiply it by 10, and make sure the total calories are at or below that number. It’s an easy way to spot protein-rich foods that keep you on track without the calorie overload,” she writes.

Non-Fat Greek Yogurt: Ideal

She offers a few examples, starting with “Non-Fat Greek Yogurt (3/4 cup): 16 g protein x 10 = 160 calories > total calories 90 - Great choice! This hits the 10:1 ratio,” she writes.

Peanut Butter: Not Ideal

She moves onto peanut butter (2 tbsp). “7g protein x 10 = 70 calories < total calories 190 - A more calorie-dense option, not ideal if you’re focusing on protein,” she points out.

Protein Bar: Not Ideal

A surprisingly not great protein source for weight loss? Protein bars. “14g protein x 10 = 140 calories < total calories 240 - Check labels carefully! Many bars are not ideal,” she says.

Aim for Mostly Whole Foods

“The 10:1 rule helps you prioritize foods that support muscle building and metabolism without the calorie overload. Aim for mostly whole food protein sources, and you’re good to go!” she concludes.

What Science Says About Protein and Weight Loss

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

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Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

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Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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