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This is How Much Protein You Need To Eat Every Day To Lose Weight

Here’s what a nutritionist has to say.

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By Ferozan MastJul 24, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastJul 24, 2024
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Nutrition & Diet

Is a lack of protein in your diet undermining your weight loss efforts? “Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind,” says certified clinical nutritionist Autumn Bates. “But so many people are not even getting close to the amount they need to actually see those benefits of protein for their weight loss and wellness goals.” Here’s what Bates says the optimum amount of protein is, plus the best protein-rich foods for weight loss.

Protein Math

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

Multiply your weight in pounds by .73 to find out how much protein to take in every day, Bates recommends. For example, a 150 pound person would need to eat 109.5 grams of protein every day for weight loss. Bates gives a caveat that if your BMI is over 30 (which is in the obese range) to use ideal body weight, not current body weight.

The Humble Egg

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Bates recommends plenty of eggs as part of your high-protein weight loss diet. While eggs are not as high in protein as some other foods (only 6 to 7 grams per egg), Bates recommends them as they have protein and healthy fats. “I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit,” she says.

Salmon

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Bates admits she had to learn how to like salmon, but really enjoys it now. “I’m happy about that because three ounces of cooked salmon has about 22 grams of protein,” she says. Bates also mentions salmon is high in selenium, anti-inflammatory omega-3s and the protein itself is readily absorbed in the body.

Ground Beef

Raw minced beef uncooked meat over boardShutterstock

Bates recommends ground beef as being relatively inexpensive and high in satiating protein.”Three ounces of cooked beef has around 22 grams of protein and it’s so easy to use,” she says. Bates recommends opting for 85 percent lean/15 percent fat ground beef.

Chicken

Woman cutting chicken fillet in kitchen, closeupShutterstock

Bates recommends chicken as a leaner option for getting high protein. “About three ounces of cooked chicken breast will have around 27 to 28 grams of protein,” she says. Bates suggests using butter and olive oil to increase the fat levels for satiety, if needed.

Whole Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Bates makes her own full-fat Greek yogurt. The fat and protein help you feel satiated, and help prevent cravings for foods that might work against your weight loss goals. “I love using Greek yogurt in smoothies or a Greek yogurt bowl… one cup of Greek yogurt will give you about 20 grams of protein,” she says.

Fermented Soy

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Bates recommends fermented soy products for plant-based protein, specifically tempeh, which can be used in lieu of meat. “There’s a lot of easy ways to use tempeh,” she says, recommending using it in stir fries and tacos.

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

Pork is a good high-quality protein source—for example, pork tenderloin. “Three ounces cooked is going to have roughly 24 grams of protein,” she says. Bates emphasizes that animal proteins are better absorbed than plant-protein.

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

Cottage cheese is one of Bates’ favorite protein-rich foods. “I love cottage cheese,” she says. “I know people either love it or absolutely hate it, but it’s really rich in protein. Just about one cup will have between 24 to 28 grams of protein. That’s a lot for one cup.” Bates recommends checking ingredients for no added sugars (naturally occurring ones are fine).

Anchovies and Sardines

Grilled sardineShutterstock

Bates highly recommends oily fish like anchovies and sardines for weight loss. “If you like anchovies or sardines, eat them,” she says. “They are so good for you. Not only do you get protein which is really important for body recomposition, you also get the beneficial omega-3 fats or the fish oil.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Speed Up Your Fat Loss With These Simple Food Choices

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Leah Groth
By Leah GrothJul 19, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

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

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#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”

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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

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“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

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“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

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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 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.

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

10 Protein Rules for Shedding Pounds Every Day

Autumn Bates
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Leah Groth
By Leah GrothAug 26, 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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Did you know that eating the right amount of protein can help you lose weight? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a viral video, she reveals all the rules for eating protein to lose weight.

You Probably Aren’t Eating Enough Protein

Fillet of Salmon.Shutterstock

“Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind, but so many people are not even getting close to the amount they need to actually see those benefits of protein for their weight loss and wellness goals,” she says in the video.

Her Goal Is to Educate Her Followers

“Today, I'm gonna be sharing with you exactly how much protein you need to eat for your body if your goal is weight loss,” she says. She also wants to show her followers “what that actually looks like in a day.”

The Typical USDA Guidelines Are Not Going to Help You Lose Weight

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

She explains that the typical USDA guidelines, which recommend 0.8 grams of protein per kilogram of our body weight, are inaccurate. “That guideline was never intended to actually be enough protein to help you achieve your weight loss or wellness goals. It was only meant to be a number stated not to get a protein deficiency,” she says.

She Recommends 1.2 to 1.6 Grams Per Kilogram

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

“That's it. In fact, research is actually showing that you need between 1.2 and 1.6 grams or maybe even higher of protein per kilogram of body weight to see those benefits. And there's even research showing that even that could not be enough.”

Or, 0.73 If You Are Using Pounds

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She recommends 1.6 grams of protein per kilogram of body weight. “If you measure your weight in pounds, you're just going to multiply your weight in pounds by 0.73. This 0.73 is just the conversion of getting it out of kilograms and into pounds. So, let's say you weigh 150 pounds, and your goal is weight loss. We will take your 150-pound weight and multiply it by 0.73, which will be the amount of total protein you need to eat in a day. So, in this case, it would be 110 grams of protein,” she says.

If You Have a BMI Over 30, Use Your Ideal Body Weight

“One big caveat to this, though, is if your BMI is over 30, so this would be considered the obese category. If that's the case, you'd want to use your ideal body weight versus your current body weight. So rather than taking your current body weight and multiplying it by either 0.73 or 1.6, then you're going to take your ideal body weight,” she says.

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Use a BMI Calculator

BMI body mass index formula rate formula in a notepad.Shutterstock

“If you aren't sure what your BMI is, there's a lot of free calculators online because it's kind of like a confusing equation. So I wouldn't recommend trying to do it yourself,” she continues.

She Doesn’t Recommend Tracking Calories or Macros

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

“It's very simple. So you have your total protein, let's say that 110 grams of protein per day,” she says, adding that she doesn’t recommend “just tracking all your calories, macro counting” as it’s “not a really sustainable way to approach weight loss.”

Instead, Focus on What Protein Looks Like

Animal protein sources- meat, fish, cheese and milk.Shutterstock

“Instead, what we wanna do is be able to understand what that protein looks like and how actually to get it into your meals,” she continues. “So with 110 grams of protein per day, that's like roughly 35 grams of protein per meal. In fact, for best results with weight loss in mind, I do recommend sticking to meals and not having snacks.”

Breakfast: Cottage Cheese with Fruit

Natural cottage cheese. Natural dairy products.Shutterstock

“First up, we have breakfast or break fast. If you're following intermittent fasting, I use one and a half cups of cottage cheese. That alone has about 35 grams of protein just in the cottage cheese,” she says. “Now, to make it a complete meal, you can just add the toppings. For myself, I put sauteed blueberries that were sauteed in a vanilla ghee and then some peanut butter.”

RELATED:4 Best Exercises to Lose Flabby Arms

Lunch: Tuna Salad with Cabbage Slow and Avocado

“Next up for lunch, we have a tuna salad. Now, this is really easy because a typical five-ounce can or four-and-a-half-ounce can of tuna is going to have about 35 to 40 grams of protein for the entire can. You can just use that whole can of tuna as your protein. And then also to make this more of a complete meal, I've added some cabbage slaw and some avocado mix in there for some high-quality fat and fiber,” she says.

Dinner: Ground Beef Meatballs with Veggies

Raw minced beef uncooked meat over boardShutterstock

“For dinner, I have about four and a half ounces of cooked ground beef that I made into little meatballs. This will provide me with about 34 to 35 grams of complete protein. To make this a complete meal, I paired it with some garlic-roasted veggies that were so good; just copy this whole meal. Honestly, it was amazing,” she says.

Eat of These Meals Features Protein, Fat, and Fiber

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“So each of these meals prioritizes high-quality sources of protein, and you can see that it's really the centerpiece of the meal where we then add on high-quality sources of fat and fiber to kind of make it complete,” she concludes.

RELATED:14 Ways Your Body Reacts When You Stop Taking Ozempic

BMI Calculator

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Do you want to calculate your BMI? You can benchmark your progress with this helpful Lean Body Mass Calculator.

Follow Autumn on Social Media

You can follow Autumn on social media. Visit her blog, Instagram account, and Pinterest. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

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Alek Korab
By Alek KorabOct 04, 2024
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Alek Korab is Founding Editor of Body Network
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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 struggling to lose weight without constant hunger pangs? Protein might be the secret weapon you're missing. Dani Marenburg is a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals. On her podcast Mindin’ My Macros, Danny shares her top protein hacks that can help you melt fat fast while keeping you satisfied. We also asked other experts to weigh in with their proven tips. Whether you're a protein novice or looking to optimize your intake, these tips will give you the edge in your weight loss journey.

Protein Does More Than Build Muscle

Protein is often overlooked and under-consumed, but it's essential for numerous body functions. Dani says in her podcast, "Protein plays a vital role in numerous body functions from muscle repair and immune support to hormone production and enzyme activity."

Linda Sun, a nutrition expert, adds, "Protein repairs tissue, creates antibodies, gives us energy, makes up the cells that make up basically every part of us."

Protein Boosts Your Metabolism

Grilled or smoked chicken breast with bone and skin on a cutting boardShutterstock

For women and men alike, protein is crucial for muscle development, which supports overall strength, metabolism, and healthy body composition. Dani explains, "Protein is especially crucial for women and men as it supports muscle development, which is key for overall strength for metabolism and metabolic health and maintaining healthy body composition."

"Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal," saysAutumn Bates, a Clinical Nutritionist. "Proteins help you tap the fat burning and achieve your weight loss goals," she adds

Eating Protein Won't Make You Bulky

Dani in her podcast addresses common protein misconceptions. "The fear of getting bulky from protein couldn't be farther from the truth," she explains. "Adequate protein intake benefits both men and women of all activity levels and ages by supporting muscle maintenance, but also supporting bone health and even weight management."

Dave Asprey, founder of Bulletproof and the “Father of Biohacking” adds, "Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal."

High Protein Diets Are Safe for Most People Fiction

Dani in her podcast also clarifies the misconception about protein and kidney health: "Research actually shows that healthy individuals with no preexisting kidney conditions can safely consume higher protein diets without actually causing any harm on the kidneys."

However, it's important to note that Harvard Health warns, "People that eat very high protein diets have a higher risk of kidney stones."

Your Body Can Handle More Than 30g of Protein at Once

Addressing another myth, Dani states, "There is an old study on 30 grams of protein being the maximum of amount of protein that one's body can efficiently absorb and process at a time."

However, she explains that newer research has shown "the body is constantly breaking down protein into amino acids and the small intestine can actually absorb and store those amino acids to use later when your body needs them."

The 1g Per Pound Rule Is a Good Starting Point

There's no one-size-fits-all protein amount. Dani recommends in her podcast, "A good rule of thumb is to aim for a protein amount that is anywhere from 0.8 to 1.2 grams per pound of body weight." She suggests starting with a one-to-one ratio: consuming about a gram of protein per pound of body weight, up to 165 grams.

This aligns with Asprey's recommendation: "I recommend getting at least 1 gram of protein per pound of your ideal body weight per day."

More Protein Can Help Build Muscle Faster

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,YoungShutterstock

For those struggling to build muscle, Dani advises, "If you're somebody who really struggles putting on muscle and no matter how hard you feel like you're trying, it's just not happening... I'd recommend skewing a little bit higher on that protein scale, maybe closer to 1.1 to 1.2 grams per pound of body weight to help with muscle development."

Linda Sun shares her personal experience: "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."

RELATED:Slash Your Belly Fat Risk by 80 Percent in Just Six Weeks

Pregnancy and Breastfeeding Increase Protein Needs

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

Dani, in her podcast, also notes that protein needs can change during pregnancy and breastfeeding: "Your protein intake will increase through your trimesters and remain slightly elevated during breastfeeding to support the growth and development of both you, the mom, and your baby."

You Don't Need Meat to Get Enough Protein

Organic,Raw,Soy,TofuShutterstock

Dani reassures that getting sufficient protein doesn't mean eating only meat. "There are so many amazing plant-based protein options too, such as beans, lentils, tofu, quinoa, that can also contribute to meeting your protein requirements," she states.

The British Heart Foundation suggests, "White fish is a low-fat protein source. Oily fish, such as sardines, mackerel or salmon, are a little higher in fat but contain omega-3 fatty acids, which are heart healthy."

Plant-Based Eaters Need Slightly Less Protein

For plant-based eaters, Dani suggests in her podcast, "You can aim for a slightly reduced goal. So anywhere from 0.6 to 0.8 grams of protein per pound of body weight, that's a great place to start for plant-based."

Your Body Might Need Time to Adjust to More Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

When increasing protein intake, Dani warns of initial side effects: "As your body starts to regulate and adjust to the increase in protein intake, you might experience a little bit of bloating that typically lasts anywhere from one to two weeks and is completely normal." She also mentions increased feelings of fullness, assuring that the body will adapt over time.

Asprey confirms this effect: "Protein increases satiety by increasing the hormones that tell your body that it's full.

RELATED:The Top Foods Proven to Flatten Your Belly

Slowly Increasing Protein Intake Works Best

Dani advises in her podcast, "I always like to recommend giving yourself a good two weeks of increasing your protein. And again, my motto is that you don't have to go from zero to a hundred. You can start by slowly increasing your protein day over day, week over week, until you get close to or at your goal."

Build Your Meals Around Protein

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

Dani offers practical tips for boosting protein consumption, starting with: "Build your meals around a protein source. So this does not mean it has to be chicken breast, and then you have broccoli and rice. Absolutely not."

Small Increases in Portion Size Add Up

She suggests, "Maybe you're including four ounces of shrimp, maybe include five ounces of shrimp. That's a very easy way to start to bump up your protein intake without it feeling too overwhelming."

You Can Ask for Extra Protein When Eating

Young beautiful hispanic woman eating at the restaurantShutterstock

For eating out, Dani recommends, "If you're out and about, and let's say you're going out to dinner, you can always ask for extra protein."

RELATED:Reverse Your Risk of Diabetes with These Simple Dietary Changes

Smart Swaps Can Boost Your Protein Intake

Dani shares her favorite protein swap: "One of my favorites is chickpea pasta. So instead of just having regular pasta, I sub it for chickpea pasta because it has much more protein because it's coming from chickpeas, which are a good protein source."

Lean Proteins Help Balance Fat Intake

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

For those concerned about fat intake, Dani advises, "If you struggle with also increasing your fat along with your protein, which I'll often see opt for lean protein sources like lean ground, Turkey, Turkey, bacon, chicken, white fish, shrimp, lean beef, pork tenderloin."

However, Dr. Katherine Zeratsky, RD, LD, from the Mayo Clinic, warns, "A high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer."

Protein Benefits Go Beyond Weight Loss

Dani in her podcast highlights that protein isn't just about weight management: "Protein is such an important aspect of your diet that supports muscle growth. AIDS in muscle recovery, promotes weight management, hormone production and regulation. It supports the immune system and so much more."

Asprey adds, "Protein also helps you preserve lean muscle when losing weight, which is essential for health and longevity."

RELATED:10 Anti-Aging Foods That Will Help You Achieve Forever-Young Skin, According to an Expert

Balance Is Key - Don't Forget Other Nutrients

By implementing these strategies, you can harness the power of protein to transform your body and overall health. As Dani concludes, "If you're looking to dive even deeper to understand how to properly pair a specific protein goal with a carb and fat goal to support your health goals, whether that's to build muscle, reduce fat, regulate blood sugar, to eliminate cravings in that afternoon slump, or simply looking for a balanced and sustainable way of eating to get off the hamster wheel of yo-yo dieting," consider exploring more resources on macro-based nutrition.

However, Dr. Zeratsky cautions, "Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache, and constipation."

Don’t forget, that while protein is crucial for health and weight management, it's important to maintain a balanced diet and consult with a healthcare professional before making significant changes to your diet. 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

5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

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Leah Groth
By Leah GrothDec 07, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Eating enough protein is an important component of building muscle and losing weight. Research has found that consuming more protein than the recommended dietary allowance reduces body weight — but that’s not all. It also enhances body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets. So, how do you amp up your protein intake without going overboard calorically? Mahtab Ekay is a fat loss coach and Instagram influencer who regularly shares about her personal weight loss journey. In a new social media post she reveals a handful of low-calorie, high protein foods. “When I need more protein without extra calories, here are 5 things I eat,” she writes.

Calorie Deficit + High Protein = Muscles and Fat Loss

“If you are focused on fat loss, you can easily do that by hitting these two goals every day,” she writes. The first goal? “Calories to put you in a calorie deficit,” she says. And number two? “Protein to make sure you are preserving and even building as much muscle as you can,” she says. “And that’s exactly what these five food ideas will help you do. Low cal yet high protein.”

High-Protein Pancake

You can eat pancakes and lose weight with Mahtab’s High-Protein Pancake recipe, which has just 365 calories and 33.3 grams of protein.

Ingredients:

  • 1 ripe banana
  • 2 large eggs
  • 1 scoop protein powder (30g)
  • 1/4 tsp baking powder
  • 1/4 tsp cinnamon (optional)
  • Cooking spray or coconut oil.

High Protein Smoothie

Her next recipe? A High-Protein Smoothie with 295 calories and 32 grams of protein.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 scoop protein powder (30g)
  • 1/2 cup Greek yogurt
  • 1/2 cup frozen berries
  • 1/2 cup pineapple chunks.

Egg & Egg White Omelette

Another breakfast meal that keeps her fueled up? An Egg & Egg White Omelette with 224 calories and 26.8 grams of protein.

Ingredients:

  • 2 whole eggs
  • 4 egg whites
  • 1/4 cup diced tomatoes
  • 1/4 cup chopped spinach
  • 1/4 cup diced bell peppers
  • Salt and pepper
  • Cooking spray.

Greek Yogurt Berry Parfait

If you are craving something sweet, try her Greek Yogurt Berry Parfait with just 235 calories and 23.5 grams of protein.

Ingredients:

  • 1 cup non-fat Greek yogurt
  • 1/2 cup mixed berries
  • Stevia or 1 tbsp honey (64 cal, optional)
  • 1/4 cup low-sugar granola.

Tuna Sandwich

Yes, you can eat sandwiches and still lose weight. Her Tuna Sandwich recipe boasts 35.6 grams of protein with just 305 calories.

Ingredients:

  • 1 can of tuna in water (5 oz)
  • 2 tbsp Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp chopped celery
  • 1 tbsp chopped red onion
  • 2 slices whole grain bread
  • Lettuce leaves.

How Much Protein Should You Eat Per Day?

In another post, she reveals how much protein you should try and eat per day. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Strength Train with a Structured Lifting Plan

You should also do strength training and follow a structured lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, or 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

Stay Active Daily and Do Cardio

Daily activity and cardio are also key for fat loss. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is to take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, Stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week, after your workouts.”

Here’s How to Calculate Your Deficit

And, make sure to eat the right amount of calories, by using her formual. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

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Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 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.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. 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

She Lost 50 Lbs by Doing These 3 Things

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothFeb 19, 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.

Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

In total, Alexandra tries to aim for “10,000 steps” per day, she says. 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.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 75 Pounds with These Foods

Hey Aimee Meier
Coach Reveals Easy Exercise Hack That Helped Her Lose 75 Pounds
Copyright hey.aimee.meier/Instagram
Leah Groth
By Leah GrothFeb 19, 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.

Do you want to lose weight by starting your day with a delicious chocolate smoothie? One weight loss coach claims to have the perfect recipe. Aimee Meier is a weight loss warrior and fat loss-slash-hormone expert who helps her clients lose weight without medication. In a new social media post, she unveils her viral smoothie recipe for fat loss. “When your high protein breakfast smoothie goes viral because women realize they can lose weight plus have more energy when they swap this in for breakfast,” she writes.

It Is Packed with Protein and Healthy Fats

Young woman in jeans and shirt holding glass jar of protein drink cocktail, milkshake or smoothie above white wooden table with measuring spoon of protein powder, chocolate pieces, bananas and apples.

Shutterstock

“Ready to kick sugar to the curb?! HERE IS HOW,” she writes in the post. “Here is the key - prioritize protein & healthy fats. “This will help stabilize blood sugar levels, keep you full, and keep cravings down.”

You Should Aim for 100 Grams of Protein and 50 Grams of Fat

Woman in sportswear drinking sweet banana chocolate protein powder milkshake smoothie.Drinking protein after workout.Whey,banana and low fat milk sport nutrition diet after gym.Healthy lifestyle

Shutterstock

How many grams should you aim for? “The goal: 100 grams of protein & 50 grams of fat EVERY DAY,” she continues. “This is The 100-50 Method.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Smoothie Has 32 Grams of Protein and 22 Grams of Fat

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink

Shutterstock

This is the beauty of her viral drink. “This smoothie is one of my favorites to get 32 grams of protein (& 22 grams of fat), which helps kick sugar cravings all day,” she says.

Here Is How to Make It

hands holding a scoop of chocolate protein over white background.

Shutterstock

Ingredients:

  • 8 ounces of water (& 2-3 ice cubes)
  • 2 scoops creamy chocolate protein powder
  • 2 tbsp chia seeds
  • 2 tbsp ground flax seeds.

You Will Lose Weight Fast

Female leg is stepping on white bathroom scales at home, weightShutterstock

Aimee claims that following this program helped her lose weight quickly. “Focusing on The 100-50 Method approach is what let me finally lose the 75 pounds I had carried around after having five babies (who were no longer babies when I lost the weight 😅)” she wrote.

She Also Swears by 3 Foods that Mimic Ozempic

A lot of avocados in boxesShutterstock

In another post, she reveals three foods she eats daily “that mimic the effects of Ozempic in a natural way,” she writes. She explains that Ozempic “helps keep your blood sugar levels from getting too high. In your body, this medicine acts like a hormone called GLP-1. It stimulates your body to make more insulin after you eat, prevents your liver from releasing stored sugar, and slows the movement of food through your body,” she writes.

Here Is How These 3 Foods Mimic Ozempic

Hungry woman holding spoon in her mouth.5 Ways to Suppress Your Appetite Without Taking OzempicShutterstock/Roman Samborskyi

How do the three foods mimic Ozempic? “By helping regulate blood sugar levels,” “helping you feel fuller longer,” and supporting insulin sensitivity, she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

The first food is Greek yogurt. “Rich in protein, Greek yogurt slows digestion, which helps regulate blood sugar after meals. The protein also keeps you satiated, curbing hunger for longer. And the probiotics in Greek yogurt improve gut health, which can impact metabolism and inflammation, both related to insulin sensitivity,” she says.

Chia Seeds

Healthy,Chia,Seeds,Shutterstock

The second food is chia seeds. “Packed with fiber and healthy fats, both of which slow digestion and stabilize blood sugar. By slowing the release of glucose into the bloodstream, chia seeds help prevent spikes and crashes, which can support insulin regulation and steady energy levels. The fiber also keeps you fuller longer, reducing the urge to snack and helping with weight management,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The third food? Avocado. “Avocados contain healthy fats, particularly monounsaturated fats, which help the body better respond to insulin. This aids blood sugar regulation. The fiber in avocados also slows digestion and keeps you feeling full longer, reducing cravings and supporting weight control,” she reveals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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