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This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Dave Asprey reveals how much you should aim for.

Leah Groth
By Leah GrothMay 07, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Leah Groth
By Leah GrothMay 07, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Are you eating too much or too little protein? If you are trying to lose weight and burn fat, consuming the ideal amount will help you achieve your goals. How much should you aim for? In a new video, Dave Asprey reveals exactly how much protein you should consume daily. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in. Read on to discover your daily protein needs, the difference between animal and plant proteins, and other factors you should consider to maintain a healthy body.

Aim for Between 0.8 and 1 Gram Per Pound of Body Weight

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

According to Asprey, you need “between 0.8 and one gram of protein per pound of body weight. So I weigh 200 pounds, and I'm about 7 percent body fat. That means I need about 200 grams of protein a day.”

He’s Only 7 Percent Body Fat

Dave_Asprey6Dave Asprey

He also remarked how “ridiculous” it is that he’s only seven percent body fat. “As a guy who's the fat computer hacker from the first Jurassic Park like it's, it's totally ridiculous,” he says.

However, Take Fat Into Consideration

A man sitting on the bench and looking at the seaShutterstock

“In order to do that, if you're obese like I was, you might say, “Well, if I weigh 300 pounds, I have a hundred pounds of fat. You really only need 200 grams of protein. You can subtract the extra fat from the number, but 200 grams of protein, it's a lot,” he says.

RELATED:I Lost 30 Pounds and This is What I Eat in a Day to Stay Lean

Also, Not All Protein Is Created Equal

Dave_Asprey5dave.asprey/Instagram

“And protein isn't all the same,” he continues. “The big food companies are trying to tell us cricket protein or gluten is protein. There's a company making keto cookies that are all protein. They're just gluten and canola oil, right? That is not food.”

Not All Calories Are the Same Either

Calories Nutrition Food Exercise ConceptShutterstock

“So a while ago the story was, ‘Oh, all calories are the same. So you can drink this, you know, high fructose corn syrup, it's just calories. As long as you keep your calories low, you can drink a Diet Coke and a Snickers bar. They cancel each other out.” It doesn't work like that,” he continues.

RELATED:9 Nail-Strengthening Habits for Thicker, Longer Nails

He Claims Animal Proteins Signal the Body Differently Than Plant Proteins

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

“Protein is the same way. So, different proteins send different signals to the body, and there's something called amino acid availability score. And it turns out that animal proteins score much higher than plant-based proteins,” he says.

Body Network's Expert Weighs In

Tara_Collingwood2Diet Diva/Facebook

It is true that everybody needs a different amount of protein based on body mass, muscle vs fat mass, activity level, goal weight (if trying to lose), type of exercise, and more, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “It is difficult to say 200 grams if you weigh 200 pounds because it really does depend on so many different factors,” she notes.

RELATED: ​​5 Reasons Why You May Have Gained 5 Pounds Over the Weekend

You Can Still Eat Proteins From Plants

selection food sources of protein. healthy diet eating concept. close upShutterstock

Protein is definitely not all the same either, she agrees. “Some proteins are higher in quality, meaning they have a higher amino acid content than others. In general, animal-based proteins have more amino acids and a wider variety of amino acids than many plant-based proteins,” she says. However, that doesn’t mean you need to eat animal protein. “You can definitely get the protein you need with plant-based foods if you plan carefully and distribute it throughout the day.”

💪🔥Body Booster: Not all proteins are created the same: Animal proteins have more amino acids than plant based proteins.

@daveaspreyofficial

The optimal amount of protein to eat every single day. 👆🏼 (via @Jay Shetty) #DaveAsprey #biohacking #biohacker #biohacked #health #healthydiet #protein #proteinintake

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Nutrition & Diet

This is the Optimal Amount of Protein You May Need Every Day, According to Expert

Waist-up photo of joyous young woman standing near board wth protein-rich food and smiling at camera.
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Leah Groth
By Leah GrothMay 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating too much or too little protein? If you are trying to lose weight and burn fat, consuming the ideal amount will help you achieve your goals. How much should you aim for? In a new video, Dave Asprey reveals exactly how much protein you should consume daily. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in. Read on to discover your daily protein needs, the difference between animal and plant proteins, and other factors you should consider to maintain a healthy body.

Aim for Between 0.8 and 1 Gram Per Pound of Body Weight

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

According to Asprey, you need “between 0.8 and one gram of protein per pound of body weight. So I weigh 200 pounds, and I'm about 7 percent body fat. That means I need about 200 grams of protein a day.”

He’s Only 7 Percent Body Fat

Dave_Asprey6Dave Asprey

He also remarked how “ridiculous” it is that he’s only seven percent body fat. “As a guy who's the fat computer hacker from the first Jurassic Park like it's, it's totally ridiculous,” he says.

However, Take Fat Into Consideration

A man sitting on the bench and looking at the seaShutterstock

“In order to do that, if you're obese like I was, you might say, “Well, if I weigh 300 pounds, I have a hundred pounds of fat. You really only need 200 grams of protein. You can subtract the extra fat from the number, but 200 grams of protein, it's a lot,” he says.

RELATED:I Lost 30 Pounds and This is What I Eat in a Day to Stay Lean

Also, Not All Protein Is Created Equal

Dave_Asprey5dave.asprey/Instagram

“And protein isn't all the same,” he continues. “The big food companies are trying to tell us cricket protein or gluten is protein. There's a company making keto cookies that are all protein. They're just gluten and canola oil, right? That is not food.”

Not All Calories Are the Same Either

Calories Nutrition Food Exercise ConceptShutterstock

“So a while ago the story was, ‘Oh, all calories are the same. So you can drink this, you know, high fructose corn syrup, it's just calories. As long as you keep your calories low, you can drink a Diet Coke and a Snickers bar. They cancel each other out.” It doesn't work like that,” he continues.

RELATED:9 Nail-Strengthening Habits for Thicker, Longer Nails

He Claims Animal Proteins Signal the Body Differently Than Plant Proteins

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

“Protein is the same way. So, different proteins send different signals to the body, and there's something called amino acid availability score. And it turns out that animal proteins score much higher than plant-based proteins,” he says.

Body Network's Expert Weighs In

Tara_Collingwood2Diet Diva/Facebook

It is true that everybody needs a different amount of protein based on body mass, muscle vs fat mass, activity level, goal weight (if trying to lose), type of exercise, and more, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “It is difficult to say 200 grams if you weigh 200 pounds because it really does depend on so many different factors,” she notes.

RELATED: ​​5 Reasons Why You May Have Gained 5 Pounds Over the Weekend

You Can Still Eat Proteins From Plants

selection food sources of protein. healthy diet eating concept. close upShutterstock

Protein is definitely not all the same either, she agrees. “Some proteins are higher in quality, meaning they have a higher amino acid content than others. In general, animal-based proteins have more amino acids and a wider variety of amino acids than many plant-based proteins,” she says. However, that doesn’t mean you need to eat animal protein. “You can definitely get the protein you need with plant-based foods if you plan carefully and distribute it throughout the day.”

💪🔥Body Booster: Not all proteins are created the same: Animal proteins have more amino acids than plant based proteins.

@daveaspreyofficial

The optimal amount of protein to eat every single day. 👆🏼 (via @Jay Shetty) #DaveAsprey #biohacking #biohacker #biohacked #health #healthydiet #protein #proteinintake

Nutrition & Diet

The One Habit Worth Adopting to Transform Your Body, According to Weight Loss Champions

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Leah Groth
By Leah GrothOct 04, 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
✓Fact-Checked

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.

Are you trying to lose weight? You have likely heard that weight loss is 80 percent diet and 20 percent exercise. Many people believe the key to slimming down is staying in a caloric deficit: Burning more calories than you consume. However, it is a lot more complicated than that. According to several weight loss warriors and experts, there is one habit that you can adopt that will totally transform your body — and Body Network has the answer.

Lacey Baier Lost 250 Pounds, and Protein Was Key

Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish" lifestyle on her YouTube channel and is a weight loss warrior who lost over 250 pounds. In one YouTube video, she reveals her top hacks, and “getting enough protein” is on her list. “Having more protein in your diet is so important for fat loss,” she says, noting that it helps your muscles grow and helps burn fat, "especially in your abdomen, which is where a lot of people have that excess body fat because of that visceral fat."

Luisana Carrero Lost 28 Pounds in 4 Months and Says the Same

Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months, stressing the importance of eating high-protein foods in one of her Instagram posts. “As a general guideline, if your goal is to lose fat, aim to consume .8-1.2g of protein per lb of target body weight a day,” she says.

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Another Expert, Katya Campbell, Agrees

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Katya Campbell, GM/Fitness Director, Mountain Trek Health Reset Retreat agrees that adding protein to your diet is the top habit you should incorporate if you want to lose weight. “As we age, we begin to lose one of our body's most precious resources, our skeletal muscle. This incredible endocrine organ is what we call 'the organ of longevity,’” she says.

Protein Feeds Your Muscles

Grilled chicken breasts and vegetablesShutterstock

“Not only does having muscle make the body look more toned, but it burns more calories just keeping it alive. But we need to do something to build and maintain this incredible metabolic sink, and that is to feed it,” she says.

It Is Difficult for Your Body to Store Protein As Fat

Happy,Female,Diner,Savoring,Fresh,And,Tasty,Shrimp,,A,HighlightShutterstock

“Protein is the builder macro (the others being carbohydrates and fats). It is very difficult for your body to store protein as fat, and has the greatest satiety of all the macronutrients,” she continues.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

It Has a High Thermic Effect

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

Another bonus of protein. “It also has the highest thermic effect of all the macros,” says Katya. This means “it burns more calories in the process of digestion and absorption of nutrients,” she explains.

Here’s How Much Protein You Need

Raw chicken breast on tray on white backgroundShutterstock

So how much protein is enough? “We recommend consuming at minimum .8 grams per pound of ideal body weight and ideally we target 1 gram per one pound of ideal body weight,” suggests Katya. “This means if we are 180 lbs, but according to our doctor our ideal weight is 140 lbs, we then eat 140 grams of protein per day. This will allow you to build your metabolic warehouse, feel full longer while doing it, and burn more calories just to digest it!”

Science Backs This Up

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What does science say about protein aiding in 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.

Here Are Some Tips for Getting Enough Protein

Close-up Of Pen With Meal Plan FormShutterstock

In Carrero’s post she offers some tips on how to make sure you are eating enough protein.

  • Spend 5 mins in the morning planning what you’ll eat.
  • Cook protein in bulk to quickly put meals together in less than 5 mins.
  • Start your day with at least 30g protein, this helps control hunger levels, decrease cravings and it makes it easier to reach your protein goal.
  • Opt mainly for lean protein sources for higher volume, fewer calories and more protein per serving.

RELATED:9 Skincare Mistakes Aging You Prematurely

And, Here Are Some Food Recommendations

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

She also offered some high protein food suggestions in order to “140g of protein in a day and make fat loss easier.”

  • Non-Fat Plain Greek Yogurt: “I opt for plain greek yogurt for lower calories and more protein. 200g greek yogurt provides 22g of protein. I add stevia, peanut butter and frozen blueberries to mine, I eat that for dessert every night,” she says.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she explains.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she says.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs, or use it for my french toast or my pancakes,” she explains.
  • Fat Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits or add it to your salads,” she adds.

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

Nutrition & Diet

I Ate 3.5 Ounces of Protein Every Day and Here Is Why 

Linda_Sun17
Copyright lindasunyt/Instagram
Leah Groth
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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.

Linda Sun is a social media influencer who regularly shares content on healthy living. In one of her viral videos, she underscores the importance of protein, and reveals that eating 100 grams of protein every day for months was a total game changer. She also explains the hows, whys, and whats of amping up your protein intake.

Protein Is a Food Trend that Lives Up to the Hype

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“Is it just me, or has the entire world gone a little protein crazy? Protein cereal, protein bars, protein, milk, protein, noodles, protein, water, protein, coffee. Everything has been protein applied. I don't even know when this happened, but I apparently am a protein bandwagon,” she says. “There's this trend with food trends. The good always becomes bad. Fat used to be bad, and then carbs and then sugar, and then processed foods, and then fruits and the timing of eating those fruits,” she continues. “Protein has turned into the go-to miraculous, safe answer to all of our deepest, darkest desires.”

Protein Is One of 3 Macronutrients

“Protein is one of the main three macronutrients that make up the food we eat: Fats, carbs, protein, simple stuff,” she says.

Protein Is Made Up of Amino Acids

Poached egg on toasted English muffin.Shutterstock

“Protein itself is made up of amino acids. Amino acids are the building blocks of most of the stuff in our bodies,” she continues.

Protein Offers So Many Benefits

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There are lots of benefits to protein. “Protein repairs tissue, creates antibodies, gives us energy, makes up the cells that make up basically every part of us,” she says.

RELATED:I Lost 22 Pounds in 30 Days With This 5-Minute Exercise

The RDA for Protein Is a Minimum

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

“The recommended daily allowance, the RDA for protein, is 0.8 grams per kilogram of body weight. The dieticians I spoke with and Googled said that the RDAs were created to prevent malnutrition. It's like the minimum amount you'd need not to get sick and maintain basic bodily functions. So not getting sick versus feeling strong, thriving in your best is very quite different,” she says. The recommended daily allowance doesn't consider really important things like your age, how active you are, your fitness goals, where your protein's coming from, dietary restrictions, how much food you eat or need, or how you feel.”

It Should Be Much Higher

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Someone who is active will need much more than the recommended amount. “A protein range of a hundred to 150 grams for me made sense as someone who's pretty active, works out almost every single day, and is trying to build a little bit of muscle,” she says.

Egg Whites Are a Great Source

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

“Some of my favorite ways to sneak in some protein are pretty unoriginal, but I'll share them,” she says. The first? She adds extra egg whites to scrambled eggs and also to her protein oats.

Protein Powder Is Too

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“Finding your favorite protein powder is such a game changer,” she says. “Like a scoop of protein powder into my oats, into my smoothie bowls, and my Greek yogurt, I swear, just makes it taste better.”

RELATED:6 Tips to Boost Metabolism and Burn Fat at Any Age

Other Good Protein Sources

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Other great protein sources? Greek yogurt in general, protein pancakes, pokey bowls, sushi, chicken or tofu, nourish bowls “or just your favorite protein bar,” she says.

Do Your Research

Do your research, she encourages. “I really started off as a protein dummy, and there's nothing wrong with that. We all have to start somewhere,” she says. “I basically had to learn about how many grams of protein was in one chicken breast, a scoop of protein powder, and a chunk of tofu. I did have to read some labels and did some measuring.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

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

_lillie_kane9
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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

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

11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Dr. Taz MD
Copyright Dr. Taz MD/YouTube
Alek Korab
By Alek KorabSep 30, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Does the thought of another restrictive diet make you want to reach for the cookie jar? You're not alone. Many women find themselves trapped in a cycle of severe calorie cutting and frustrating results. But what if the secret to successful weight loss isn't about eating less but eating smarter? Dr. Taz Bhatia, M.D., CNS, L.AC, and Danni Patton, AKA the Macro Coach, are two experts championing a high-protein approach to weight loss and overall health. Their insights might just revolutionize the way you think about food and weight management.

1. Why Protein Matters

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

In her video, Dr. Taz explains, "Protein is becoming increasingly important in our diets because we are starting to really understand that the entire conversation around weight, belly fat hormone balance, and so much more centers around blood sugar." She adds, "Blood sugar is regulated in our body by our gut, our liver, and our pancreas, and we really need all of those organs working together in harmony."

Nutritionist Danni Patton echoes this sentiment, saying, "Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass."

2. How Much Protein Do You Need?

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Taz recommends aiming for "30 to 40 grams of protein every four hours or so." She clarifies, "Now that rule is an average. If you are smaller, maybe you need a little bit under that 30 grams. If you are a bodybuilder or doing a lot of weights, a lot of times you'll need more."

3. Protein Sources: Animal vs. Plant

selection food sources of protein. healthy diet eating concept. close upShutterstock

"Your meat proteins are going to provide the maximum bang for your buck," Dr. Taz notes. "We know that meat has more bioavailable amino acids than plants. Meats are also a complete source of protein." However, she emphasizes that portion control is key: "For every three ounces of meat or animal-based protein, you are getting roughly 25 to 30 grams of protein. It's half of a piece of a fish filet. It's half a chicken breast."

For vegetarians and vegans, Dr. Taz suggests creative combinations: "You can still get the protein in, but you're going to have to be a little bit creative. One of the biggest issues with plant-based proteins are the amino acids are sometimes a little bit harder to absorb, and they're not complete."

4. Eggs: The Perfect Protein

Young beautiful woman holding fresh egg at home with angry face, negative sign showing dislike with thumbs down, rejection conceptShutterstock

"Eggs are a complete protein," Dr. Taz explains. "They actually have choline, Omega-3 fats. One egg has about seven grams of protein." She suggests combining protein sources to reach your target: "Maybe it's two eggs plus something else, or three eggs plus something else."

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

5. Plant-Based Protein Power

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

For those following a plant-based diet, Dr. Taz recommends beans and lentils: "We're going to move on to the entire family of beans, lentils, all of those that have roughly about 20 grams of protein per cup." She adds, "Lentils have a lot of great amino acids in it. They also have fiber. You're also a source of carbohydrates. It is a complete food in that it is sort of serving all the different categories against some of your macronutrients."

6. Protein Powders: A Convenient Option

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Dr. Taz acknowledges the role of protein powders in a busy lifestyle: "One scoop will give us 20 grams of protein. So by adding a scoop of protein powder into different meals, you can add up those protein grams." She suggests, "Maybe you just add a scoop of protein powder into something. Maybe it's just in straight water, honestly, you don't want to mess with it, or you add it in as a smoothie, and you have a little mini smoothie along with your meals."

7. Nuts and Seeds: Use Caution

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Dr. Taz warns about relying too heavily on nuts and seeds: "They have protein, but they don't have a lot of protein and people find themselves snacking on those throughout the day thinking, oh my gosh, I'm getting my protein in. But here again is the rule of thumb, about seven almonds give you about five grams of protein. So seven to 10 macadamia nuts will give you about two to three grams of protein."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Creative Protein Hacks

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

Danni Patton offers several innovative ways to boost your protein intake:

  • "Buy chickpea/lentil/black bean type kinds of pasta for added protein in your spaghetti with meatballs." This can add an extra 12 to 20g of protein per meal.
  • "Add in protein powder to Greek yogurt, oatmeal, or chia pudding." This adds an extra 18 to 20 grams of protein.
  • "Sneak in lean ground meats to pasta, bowls, and stir-fries." This can add an extra 25 to 40 grams of protein.
  • "Add collagen powder to your morning cup." This adds an extra 10 to 20 grams of protein.
  • "Make your rice with bone broth instead of rice." This adds an extra 10 to 20 grams of protein.
  • "Drink a cup of warm bone broth." This adds an extra 10 to 20 grams of protein.
  • "Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce." This adds an extra 10 to 20 grams of protein.
  • "Swap Greek yogurt for sour cream." This adds an extra 8 to 15 grams of protein.
  • "Use a Greek yogurt cream cheese instead of regular cream cheese." This adds an extra 10 grams of protein.

9. The Importance of Protein as We Age

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Dr. Taz emphasizes the increasing importance of protein as we age: "We need protein for blood sugar management, really to keep inflammation down, to keep our muscle mass intact. And that becomes more and more important for many of us as we're crossing that 35, 40, 50 threshold because muscle mass is going down every decade by a certain amount, and as muscle mass goes down, our blood sugar becomes more unstable."

10. Meal Planning for Success

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Danni is an advocate of meal planning. She advises, "Pre-plan your day in a food tracking app and build your meals around the protein source." She adds that this is the "easiest way to understand how to add protein to your meals."

RELATED:8 Signs You Are Burning Fat During Exercise

11. Start Small and Be Consistent

"You don't have to go from 0-100! Start by adding a little each week until you get more comfortable with your protein choices!" Danni Patton advises.

By focusing on adequate protein intake, you can address multiple health concerns simultaneously. As Dr. Taz concludes, "To really solve this issue with blood sugar, slow metabolism, insulin going all over the place, muscle mass going down, weight gain going up, inflammation going up, getting your protein grams continues to be an important part of the conversation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 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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✓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 trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common

Julie Clouse
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

Brittney Blanco
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 20, 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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Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

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According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

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Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

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Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

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Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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