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Why Protein-Rich Diets Boost Weight-Loss Results

Protein is an essential macronutrient for weight loss and promoting a healthy body composition. Whether you aim to shed a few pounds or embark on a significant transformation, incorporating a protein-rich diet can be a game-changer. 

In this blog post, we will explore why protein is crucial for weight loss, how it affects metabolism, helps control hunger, and preserves lean muscle mass.

What are the benefits of a high-protein diet?

Protein-rich diets have gained popularity as a practical approach to promoting weight loss. One of the key reasons is that protein significantly impacts various weight-regulating hormones in our bodies. It triggers the release of hormones like GLP-1, peptide YY, and cholecystokinin, which help reduce appetite and increase feelings of fullness.

Additionally, digesting and metabolizing protein requires more energy, resulting in a higher calorie burn compared to carbohydrates or fats. This increase in calorie expenditure contributes to weight loss. Moreover, protein has a thermic effect, increasing the calories burned during digestion and absorption. By consuming more protein, you effectively increase the "calories out" aspect of the weight loss equation.

Protein also reduces cravings and the desire for late-night snacking, further aiding weight loss efforts. These factors make protein-rich diets a valuable tool for achieving and maintaining a healthy weight.

Which protein sources are best for weight loss?

When it comes to boosting weight loss results, incorporating the best sources of protein into your diet is essential. Not only does protein help you feel satisfied and full for longer, but it also plays a crucial role in building and repairing muscle tissue. So, which foods should you turn to for a protein-packed punch?

Salmon is an excellent choice, providing around 22 grams of protein per 3-ounce serving and heart-healthy omega-3 fatty acids. Greek yogurt is another powerhouse that delivers approximately 17 grams of protein per 6-ounce serving and offers probiotics for gut health. For a plant-based option, reach for lentils, offering an impressive 18 grams of protein per cooked cup.

Other notable sources include chicken breast (24 grams of protein per 3-ounce serving), eggs (6 grams of protein per large egg), and cottage cheese (25 grams of protein per cup). Incorporating these protein-rich foods into your meals and snacks can enhance weight loss while nourishing your body with essential nutrients.

How much protein do you need?

Determining the right amount of protein is crucial when following a high-protein diet for weight loss. The recommended range is anywhere from 10% to 35% of your daily calorie intake. For instance, if your calorie needs are around 2,000, you should aim for 200-700 calories from protein, which translates to approximately 50-175 grams.

However, it's important to note that the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. To put this into perspective, a person weighing 165 pounds (or 75 kilograms) should consume around 60 grams of protein daily. As you enter your 40s and 50s, the risk of muscle loss, known as sarcopenia, increases. To combat this, protein needs to rise to about 1-1.2 grams per kilogram, or approximately 75-90 grams per day for a 75-kilogram individual.

If you exercise regularly or weightlifting, your protein needs may be higher, ranging from 1.1 to 1.5 grams per kilogram. A range of 1.2-1.7 grams per kilogram is recommended for those training intensely for running or cycling events. It's worth mentioning that excessive protein intake is considered to be more than 2 grams per kilogram of body weight per day. Understanding and meeting your specific protein requirements can optimize your weight loss journey while supporting muscle maintenance and overall well-being.


Protein-rich diets are valuable for achieving weight loss goals and improving body composition. The benefits of a high-protein diet are numerous, including its effect on weight-regulating hormones, increased calorie burn during digestion, reduced cravings, and late-night snacking. 

So, embrace protein's power and enjoy its benefits to your weight loss and overall health. Contact Physician's Plan about starting your weight-loss journey, or visit our website for delicious high-protein recipes.