Close Banner

This ad is displayed using third party content and we do not control its accessibility features.

Yes, Eating More Protein Can Help You Lose Fat & Build Muscle — Here's How

Author:

Emma Loewe

January 03, 2024

By Emma Loewe

mbg Contributor

Emma Loewe is the former Sustainability and Health Director at mindbodygreen. She is the author of "Return to Nature: The New Science of How Natural Landscapes Restore Us" and the co-author of "The Spirit Almanac: A Modern Guide To Ancient Self Care." Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,500 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes.

Image by Clique Images / Stocksy

January 03, 2024

Too often, New Year's resolutions to lose weight are synonymous with restriction. But despite what toxic diet culture would lead you to believe, enjoying more of certain foods will encourage not only weight loss but better metabolic health overall. One such example is foods high in protein. Here's why this building-block macronutrient can help you achieve a stronger, healthier body in the year ahead.

Protein for fat loss & weight management

Compared to other macronutrients like fat and carbs, protein tends to be more satiating 1 and satisfying. It also requires more energy to digest 2 than the other macros; you burn more calories breaking down a piece of chicken than a plate of pasta. At the same time, protein encourages muscle growth when paired with strength training, meaning a higher-protein diet can reduce fat mass while preserving lean body mass 3 (i.e., supporting a healthy body composition).

According to a 2020 review of clinical trials 4 that lasted 6-12 months, a high-protein diet can support healthy weight loss and help prevent weight regain after weight loss. This is due in part to its effect on our hunger hormones. High-protein diets seem to increase anorexigenic (fullness) hormone levels while decreasing orexigenic (hunger) hormone levels.

View this post on Instagram

A post shared by mindbodygreen (@mindbodygreen)

"Protein is super, super important if you're trying to lose body fat," Stacy Sims, Ph.D., an exercise physiologist and nutrition scientist, explained on a recent episode of the mindbodygreen podcast.

And it may be even more crucial for women: Sims points to research that found 5 that sedentary women who increased their protein intake from 0.6-0.8 gram to 1.8 grams per kilogram per day experienced significant fat reduction in just 12 weeks.

How much protein do I need?

Protein needs vary from person to person depending on factors like age, weight, sex, and activity level. However, many experts agree that getting roughly 1.2 to 2.0 grams per kilogram of body weight is a good goal for active adults looking to build and maintain muscle. This comes out to upward of 100 grams of protein a day for most people (though there are times in life, such as during pregnancy and perimenopause) when emerging research suggests you may need more.

How to boost your protein intake in the new year

Filling your plate with more high-quality protein is a healthy (and delicious) resolution to set for the year ahead. One easy way to do so is to build all of your meals and snacks around a protein-rich ingredient. Pair your protein with plenty of vegetables, complex carbs, whole grains, and legumes to further fuel your muscles and metabolic health.

Supplements like protein powders make meeting your daily protein goals even easier. You can add them to foods like yogurt and oatmeal to further bump up their protein content, use them to build a protein-rich morning smoothie, or simply drink them with water for a quick protein fix after a workout or on-the-go.

grass-fed whey protein isolate+

Whey protein, in particular, has been shown to increase levels of satiety-boosting hormones and decrease appetite 6, increasing satiety and fullness 7 more than other types of protein powders.*

Of course, the quality of your protein powder makes a big difference. You'll want to find one that is low in sugars and artificial additives that will spike blood sugar and derail your weight loss goals over time. Look for a clean option like mindbodygreen's new grass-fed whey protein isolate+.

Each serving contains 25 grams of whey protein and 2.5 grams of leucine—an amino acid that is essential for muscle protein synthesis (the creation of new muscle). Proteins that contain less than 2.5 grams of leucine are not as effective at triggering essential muscle pathways, potentially making them less beneficial for body composition. The whey protein isolate in our supplement contains more protein and less fat per serving than the whey protein concentrate you'll find in other supplements, making it a better option for supporting a healthy body composition. With 3 grams of added sugars in the vanilla variety and 0 grams of added sugar in the chocolate variety, it's the perfect companion for muscle health, satiety, and blood sugar control.*

The takeaway

Research suggests that high-protein diets can be effective for healthy fat loss. Aim to get at least 100 grams of protein a day this year through a combination of high-protein foods and supplements.*

grass-fed whey protein isolate+

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.