A diet high in animal protein may pose a higher risk of kidney stones. It's important to maintain a well-rounded diet that includes a balance of all three macronutrients for overall health. A main concern with taking in too much protein is an overall dietary imbalance. Most whey protein powders contain 11% to 15% protein. Protein shakes are a common strategy for weight loss, but they may not always be the best choice for everybody. In this case, protein powders can be a helpful way to supplement your intake. And when you're losing weight, it's important to get enough protein so you don’t lose muscle mass. Eggs are a low-carb, low-calorie and low-cost source of protein. “Studies have proven that the high omega-3 fatty acid content in wild salmon helps to lower triglycerides and blood pressure, and decreases platelet aggregation (stickiness),” says Hopsecger. “Plant proteins are loaded with nutrients and fiber, and are naturally low in cholesterol and sodium,” she says. Eating enough plant protein in general — including beans, peas, nuts, seeds, soy and 100% whole grains — helps protect against chronic degenerative diseases, notes Hopsecger. The key is eating a healthy, balanced diet that gives you a variety of amino acids to meet your body’s needs. Given the many healthy eating messages we hear today, such as 'eat more fruit and vegetables', 'focus on a plant-based diet' and 'limit red meat’, this diet is unlikely to be recommended for the longer term. A focus on creating a food environment that facilitates getting an extra 30 to 50 grams of protein per day in the dietary pattern and supporting behaviors is good practice. Increased protein intake seems to be a useful lever to pull when trying to adjust the dietary pattern to one that promotes weight loss and muscle maintenance. It seems that eating a higher protein diet may have small, but significant effects on how much weight you lose while in a Caloric deficit and may help you retain more muscle during your weight loss efforts. Some plant proteins are lower in certain essential amino acids so you may need slightly more or purposeful combinations to match animal protein quality. Animal proteins like dairy eggs fish and meat are complete proteins and typically high in leucine. A protein rich final meal or snack can reduce late night hunger and help overnight muscle repair. That said distributing protein across the day has practical benefits. Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. These are called essential amino acids, and they are necessary for normal body functioning. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response. Health Keep in mind that eating more protein can fit with any dietary pattern. The first step in eating a higher protein diet is setting your protein targets. Our definition of high protein is relative to The US Institute of Medicine, which sets 10% to 35% of calories as the acceptable range for protein intake. At Diet Doctor, we define adequate protein as over 1.2 grams per kilo per day and high protein as over 1.6 grams per kilo per day or above 25% of calories. Numerous studies show that as the protein amount increases, feelings of hunger and the amount of food eaten the rest of the day go down.18 These generally have a lower amino acid profile and reduced bioavailability compared to animal-based proteins. For individuals who are avoiding dairy, plant-based protein powder options like soy isolate protein can also be beneficial. In addition, the sugar content of protein powders can be vary depending on the brand; some brands may have as much as 23 grams per scoop. Protein powders are classified as dietary supplements and are not regulated as strictly as food or medicine. Consuming very high amounts of protein per day — anything over 0.907 grams per pound; or about 150 grams per day for a 165-pound person — can be harmful. Does Protein Help You Lose Weight? A Dietitian Explains How There are many ways to increase your protein intake to help with weight loss. Many protein powders contain high amounts of calories, fats, and sugars that may sabotage your weight-loss attempts. Ready to see how much you know about protein and healthy protein foods? That’s why the Healthy Eating Plate encourages choosing healthy protein foods. The average person needs about 7 grams of protein every day for every 20 pounds of body weight. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. Always consult with a healthcare professional before starting any new diet regimen. While these celebrity-inspired diets can offer quick results, it's important to choose a diet that fits your lifestyle and nutritional needs. Megan Fox follows the Paleo Diet, which mimics the eating habits of our Paleolithic ancestors. If hemp seeds aren’t for you, sunflower, sesame, and chia seeds are also rich in protein. What’s more, replacing less nutritious snacks with nuts may help with weight management and has been linked to reduced risk of heart disease, type 2 diabetes, and certain age-related diseases. Lentils are part of the powerhouse food group known as pulses — the dry, edible seed of beans, lentils, chickpeas, and peas. While skyr is nutritionally similar to Greek yogurt, it’s actually a strained cheese made from skim milk. This ensures that the majority of weight lost comes from fat rather than valuable muscle tissue.In addition, a review of the acute feeding trials confirms a modest satiety effect, including greater perceived fullness and elevated satiety hormones after higher-protein meals but does not support an effect on energy intake at the next eating occasion.Unfortunately however, their effect on weight loss does not appear to be statistically significant.Before we can answer the question of whether or not protein is in fact more satiating, we should come to an understanding of what satiety is.The most important group of whey, in terms of fat loss, is the branched chain of amino acids (BCAA’s)—leucine, isoleucine, and valine—which foster significant muscle growth.Poppitt et al. showed that the satiating effect after a high-protein preload was significantly larger than preloads containing an iso-energetic amount of carbohydrates or fats.Although many of them are nutritious, their protein percentages aren’t high.Have you heard the philosophy that weight loss is a “calories in, calories out” game? For the already lean person with a lot of muscle and low body fat percentage, a much higher daily protein intake is recommended to minimize muscle loss while losing the last few pounds of fat on your diet. During weight loss, a protein intake of 1.2 g/kg is likely enough to maximize both your fat loss and muscle retention. A systematic review and meta-analysis of 49 studies and participants found that more protein led to greater gains in muscle mass up to 1.6 grams of protein per kilogram of body weight per day.2 The minimum recommendation for protein intake is 0.8 grams per kilogram of body weight, but those taking a GLP-1 should aim for 1.0 grams per kilogram of body weight. Having a high-protein diet can help you feel less hungry and more satisfied after eating and can help you hold on to more muscle mass while you lose weight. Experts recommend eating a variety of protein-containing foods throughout the day to ensure you get a mix of vitamins and nutrients. 27Similarly, cutting back on fat can also be a winning weight loss strategy.28 And, of course, eating more protein can help you feel full so you naturally eat less and lose weight.29 Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included. Programs suggest following a ketogenic diet until the desired amount of weight is lost. Many versions of ketogenic diets exist, but all ban carb-rich foods. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). Try to get about 20 g to 40 g of protein at each meal while being mindful of portion sizes. “That’s about double the recommended dietary allowance,” says Jackson Blatner. “This number is often misinterpreted as a recommended optimal intake,” says Jackson Blatner. She holds an undergraduate degree in creative writing from Bath Spa University, and her work has appeared in Live Science, Tom's Guide, Fit & Well, Coach, T3, and Tech Radar, among others. For healthy weight loss, focus on high protein foods. In this guide, you’ll learn which high protein foods you should eat, which ones to limit, and which ones to avoid entirely if you want to lose weight in a healthy and effective way. In other words, one’s appetite remains the same with both energyrestricted HPD and the standard-energy medium-protein diet, but the high-protein content in HPD contributes to weight loss by preventing excessive food intake at the next meal even if the total energy intake was low.20,46 Maintenance of a low-calorie intake should be continued throughout an individual’s lifespan. Intermittent fasting involves regular periods with no or very limited calorie intake. Recently, fasting has received interest not only from medical experts, but also from members of the general public with an interest in health. Summary of the results reported by a meta-analysis of randomized controlled trials in adults according to dietary interventions. However, more evidence is required to confirm its effectiveness and safety.37,41,42 Similar to VLCKDs, ketogenic diet is contraindicated in pregnant women; those with T1DM, kidney failure, or cardiac arrhythmia; and in older patients with frailty. This study demonstrated that more weight and fat loss over 1 year can be achieved in participants with MeS when using protein-enriched meal replacements within a controlled diet instead of standard protein intake . Previously trained on standard operating procedures for data collection, nutritionists compiled monthly documentation of food frequency questionnaires (FFQ) for assessing participants' total caloric intake and grams of protein consumed per day. In the HPD group, participants consumed two protein-enriched shakes each day, along with one conventional meal and two snacks to achieve a daily protein intake of 1.34 g protein/kg body weight. Therefore, the aim of this study was to determine the effect of increased protein intake via partial diet substitution with meal replacements on weight loss in Mexican adults with MeS. The group of Flechtner 15, 16 demonstrated that protein-rich meal replacements were successful as a weight loss strategy in obese adults with MeS, as they simplified food preparation and achieved greater adherence to the diet. However, over the last several years, the public health message has shifted away from desired percentages of protein, fats and carbohydrates. Experts recommend 75 to 100 grams of protein a day for the developing fetal tissue, as well as the enlarging placental,, breasts, and blood supply. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn't exercise), that translates into 53 grams of protein a day. If you experience these symptoms after eating, talk with your doctor or a registered dietitian about a change to your eating plan. It’s also one of the easiest, yet more effective tips, given that research has found increasing your daily water intake may help with weight loss. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ This creates a healthier microbiome, which is the collection of all the organisms living in our body, and your gut microbiome in particular. The Best High Protein Foods In reality, your muscles continue to recover and rebuild even when you’re not training. While chicken, eggs, and shakes are reliable staples, your body benefits from a wider mix of sources. Protein supports muscle repair, but resistance training is what stimulates muscle growth and maintenance. Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Look for seafood options that are lower in methylmercury, such as salmon, anchovies, and trout. However, a build up of fat, anywhere in the body, can lead to a number of serious health issues.So, if you weigh 150 pounds, make it a goal to consume ~150 grams of protein per day.When protein is increased, remember to pay attention to hydration and dietary fiber.She believes that eating well should be simple, pleasurable, and sustainable.Unfortunately, not many studies focus on the use of protein shakes specifically when testing protein’s helpfulness in losing fat.These add carbs and calories without improving seafood’s nutritional value. How Concerned Should You Be About Your Protein Powder? If you are older very lean or in a strong calorie deficit consider moving toward 2.0 to 2.2 grams per kilogram per day. Target about 1.6 grams per kilogram per day as a practical starting point and move up to around 2.2 grams per kilogram if you are older lean or in a strong deficit. Motus reported about 10.4 percent average weight loss in human clinical trials over six months while preserving most lean mass. Weighing portions for two weeks or using an app can help you learn what 30 grams of protein looks like on your plate. A plant-based source of protein that you can throw into just about any meal for an extra boost — chickpeas.After taking their quiz, you’ll get a blend recommendation (most often whey isolate–but could include concentrate or casein) formulated just for you."I don't recommend using protein powders except in a few instances, and only with supervision," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.While these are complete proteins, we still recommend being mindful of total Calorie and saturated fat intake of these foods.Focus on lean, minimally processed proteins and include a mix of plant and animal sources for overall balance.In fact, only 75-80% of plant-based protein is absorbed compared to 95% of animal protein.Fiber keeps us feeling full, supports gut health and prevents blood sugar spikes. Protein makes the process easier and protects muscle. Fat loss happens when total calories and lifestyle allow it. In fact adequate protein supports bone strength especially with calcium and resistance exercise. Plan a day or two ahead and your choices become easy decisions instead of daily stress. It’s this protein “package” that’s likely to make a difference for health. It’s important to note that millions of people worldwide, especially young children, don’t get enough protein due to food insecurity. A registered dietitian can help determine one’s individual protein needs. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food. Get the amount right, spread it across the day, and pair it with sensible calories and some strength work. The goal is a pattern that you can repeat on busy days and quiet weekends alike. Raising protein to an appropriate level reduces hunger between meals and steadies energy through the afternoon slump. Protein shapes how appetite, energy, and body composition respond to a calorie deficit. We’ll also look at common mistakes, practical tips to stay consistent, and what research says about making protein a long-term ally in your weight-loss plan. Some high-protein diets, especially those allowing saturated fats, may increase the risk of heart disease. It boosts metabolism, reduces appetite, and influences weight-regulating hormones, aiding in fat loss and achieving a better-looking body. Calculate your needs based on weight, activity level, and calorie intake. Eating adequate high-quality protein is essential for successful long-term weight loss. With simple substitutions and filling half your plate with produce, you can quickly meet your daily protein needs through whole foods without complicated tracking or meal plans. Another small-but-mighty protein source, just 3 tablespoons of hemp seeds (about 1 ½ ounces) provides 10 grams of plant-based protein. Chickpeas are a stellar plant-based, nutrient-packed source of protein and fiber — one cup of canned, drained chickpeas delivers 15 grams of protein and 13 grams of fiber. Unflavored nonfat Greek yogurt delivers 23 grams of protein per 1-cup serving. Without the right grams of protein per meal, your recovery slows down, leaving you sore, weak, and stuck in a cycle of frustration. And if you’re not getting enough of these amino acids, your muscles won’t grow. For example, if you weigh 180 lbs, your high protein target is 216g per day (180 x 1.2). If you’re pushing your body to the limit, your protein needs go up. To read more about our the best high-protein nuts, check out this guide. Although they’re prized for their very low carb count, macadamias have a protein percentage of only 4%. Peanuts, technically a legume, have the highest protein percentage of all nuts at 18%. Portion out a small amount (one-quarter cup or less) to top a salad or eat as a snack. But how do you know if you’re getting the right amount of protein in your diet? “We need protein because it helps build and maintain our muscle, which in turn helps to fuel our metabolism. That’s because protein — along with other macronutrients, namely carbs and fats — helps keep you strong. But protein is just as important for you — and your grandparents — as it is for weightlifters. Protein also boosts metabolism more than other macronutrients, burning more calories during digestion. Protein stands out as the most satiating macronutrient, keeping you feeling fuller for an extended period compared to fat or carbohydrates. Finally, tips will be given on adding more protein to your daily meals and snacks. A reliable and effective way to target stubborn abdominal fat without the shakes. Norateen X is the final word in muscle building. Over the past 2 decades, higher-protein diets have been touted as a successful strategy to lose weight. Stay away from weight gainer protein powder, though. Choose unflavored whey protein powders or types sweetened with stevia or other sugar-free sweeteners. However, if you find it challenging to meet your protein needs with food alone, supplementing with whey protein is fine. Hashimoto's disease As we’re sure you’ve already noticed, there are loads of different types of protein powders for weight loss available. How did we put together our list of the best protein powders for weight loss? However, the Colorado-based company’s whey powder is great too. It is best to spread your protein intake throughout the day. They are aiming for protein at 30% of calories for weight loss. If you would notice, most of the studies mentioned above-expressed protein intake as a percentage of calories. High-protein diets may be effective in weight loss maintenance, and the Mediterranean diet not only helps with weight loss maintenance, but also aids in improving cardiovascular risk factors, cognitive functions, and mood. Low-fat and low-carbohydrate diets are good options for initial weight loss; in some cases, a ketogenic diet could be a viable alternative. Thus, alternative dietary approaches for weight loss and its maintenance have become an area of interest among researchers and healthcare professionals. Our food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast.But, as you now know, not all protein powders were created equally.Nobody wants to overpay for things, and neither do we.Read More Best Plant-based Protein Powders of 2025She says while supplementing protein with a shake is fine, regular meals should still be eaten.“One serving of Greek yogurt packs in grams of protein per 5.3 ounces,” says Younkin.But that's not possible for all of us, which is where trying protein shakes can help.What you may find surprising is that shakes generally contain fewer nutrients than whole foods. Of the three, research suggests that whey protein is particularly effective for building muscle in older adults, more so than either plant-based proteins or casein. Plant-based protein powders are usually a combination of protein derived from wheat, pea, hemp, or soy products. Both whey and casein are animal-based protein powders, made from dairy. Signs of protein overload include bloating because of lack of fiber from fruits and vegetables and gastrointestinal disturbances from sugar alcohols in protein supplements, Ansari says. But people who are pregnant or breastfeeding have higher protein needs, as do individuals receiving chemotherapy or recovering from injury. Older adults experience a natural decline in muscle mass and strength known as sarcopenia. However, interventions that included pharmaceuticals were excluded, as the focus of this review was on dietary protein.If you exercise regularly and eat a balanced diet, you're probably fine.In communications and international studies from the University of Washington in Seattle.But remember – it’s a supplement to a good diet, not a replacement for one.We looked at the protein sources used in each powder, whether it’s whey, plant-based, or a blend.Instead, the M proteins build up in the body and cause problems, such as damage to the kidneys.And it’s also a great choice for vegans or those who are looking to consume less dairy.How does consuming vegetables reduce weight loss? It hits your bloodstream at a slower rate, providing a steady, prolonged source of energy, says Roxana Ehsani, RD, a national media spokesperson for the Academy of Nutrition and Dietetics. Protein helps with blood sugar control, as it takes longer for your body to digest and absorb. Kelsey Lorencz, RDN, is a nutritionist and owner of Eating With Heart Nutrition. “If you take a look at your receipt, likely the highest-cost items are your proteins. The DGA recommends that women consume 25 to 30 g of fiber per day and men consume 30 to 35 g per day. Eating too much protein (without the balance) can be hard on your kidneys, cause constipation, and even raise cholesterol levels,” says Smith. “People tend to be excited to eat more meat, but if you don’t balance it out with enough fiber, you can get in trouble. For instance, opt for protein-rich foods that are too high in fat, and you may experience nausea, diarrhea, and other unpleasant side effects. (The Atkins diet, for instance, was first developed in the 1960s.) While the recommended carb amounts differ, they typically call for eating less than 45–65% of daily calories from carbohydrates. The same study links a plan where 25% of calories come from protein to weight loss—without potential risks of overconsumption. Research also suggests that it may be better for muscle health to consume a moderate amount of protein at each meal throughout the day rather than packing the entire goal amount into one. For the remainder of the 12 weeks, the volunteers were permitted to eat ad libitum as long as protein intake remained at 30% of daily calories. Although numerous studies have shown improvements in energy intake regulation and body weight management, others postulate reduced diet quality and harmful effects on bone and kidney function. Combining different protein sources, such as beans and grains, can create a balanced intake that supports muscle health while also providing essential nutrients for overall wellness. Keeping a supply of hard-boiled eggs in the fridge sets you up with a great grab-and-go protein option for busy days. Cooking an extra portion of grilled or roasted meat for dinner and using the leftovers for lunch the next day can save time while helping you meet your protein requirements. Although protein is found in a wide variety of animal and plant foods, the amounts can differ quite a bit. Since the calorie reduction was the same, it makes sense that the weight loss was also equivalent.Protein actually helps control appetite, which can make weight management easier.Whether you’re looking to lose some pounds, gain muscle, or both, the best protein drinks and protein powder will help you meet your protein requirements and fast track your goals.If you have more to lose, use your goal or estimated lean body weight for a more accurate number.This percentage reflects how much protein contributes to a food’s total calories, excluding calories from fiber.Without an adequate intake of protein, our bodies cannot efficiently repair and maintain these vital structures.This spicy, low-calorie soup is high in protein and packed with flavors from onions, cumin, jalapeños, coriander, lime, cilantro, and tomatoes.Increasing protein intake, especially from natural foods or supplements, can also support overall health when combined with a balanced diet and healthy lifestyle.When selecting the best protein powders for weight loss, our team follows a thorough, research-driven methodology to ensure only the safest, most effective options make the list. Postpartum Weight Loss: A Realistic, Supportive Guide to Losing Baby Weight Safely “Your muscles break down during exercise so putting that protein back in place as they’re trying to ‘regroup’ helps them rebuild. Yes, too much protein in your diet can have both short-term and long-term negative consequences. In fact, only 75-80% of plant-based protein is absorbed compared to 95% of animal protein. Protein that comes from animals is easier to digest than plant-based protein. In fact, Matt says beans are a protein powerhouse, because they’re easily matched with other nutrients to make-up the essential amino acids. But first, let’s chat a little bit more about the importance of protein. Spoke with Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board to get the scoop. “It would be great to see more studies like this.” “That can help people feel more satisfied on a diet where they're in a calorie deficit and it helps someone be consistent with that diet.” “We know that both protein and fiber help you stay full,” she says. It’s easy to think that more protein automatically means faster results, but that’s rarely true. This habit helps you stay consistent even on busy days and makes it easier to control portions. You can also portion cooked beans or lentils into containers for easy plant-based meals. Greek yogurt can replace cream or butter in some recipes while boosting protein and improving texture. Muscle tissue burns more calories at rest than body fat, so maintaining muscle boosts your metabolism. By reducing appetite and hunger, protein decreases overall calorie intake, supporting weight loss. Additionally, it will outline healthful high-protein food sources to include in your diet. It will also guide calculating your protein needs based on weight, activity level, and caloric intake. Additionally, it prevents muscle loss, which may occur while on a weight loss diet. The participants were encouraged to follow the Individualized Diet Improvement Program (also called iDip), which uses data visualization tools and dietary education sessions to help people learn more about nutrition and ultimately lose weight. The researchers also tracked changes in weight, diet, and body composition of study participants. Meet Lainey, a Boston-based dietitian and mom of 4 on a mission to help women lose weight in a sustainable way by mastering their mindset, metabolism, and movement for results that last. It can also help maintain weight loss and prevent weight regain due to its positive effects on metabolism and resting energy expenditure. You can also get essential amino acids from plant-based foods. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. However, you’ll still get about the same grams of protein per serving.3 A piece of chicken with skin has a bit more fat and therefore a slightly lower protein percentage than the same piece without skin. Can you eat chicken with the skin and still lose weight? You’ll also get a nice dose of vitamins and minerals with that protein whether you choose light or dark meat. However, leaner cuts (light meat) generally provide the most protein per calorie. Aim to distribute protein intake evenly across your meals to optimise its satiating effects and support muscle maintenance. Aim for a protein intake of 25-35% of your daily calories, depending on your specific goals and preferences. However, a higher protein intake may be beneficial for individuals looking to lose weight. Many individuals turn to various strategies to achieve their weight loss goals when on the journey for a healthier and leaner body. And you don’t have only to have the fat-free versions, you can opt for the low-fat or full-fat varieties. If you don’t have these conditions and your cholesterol levels are normal, the American Heart Association suggests 1-2 eggs a day as a safe guideline. Eggs often get a bad rap because of their cholesterol and saturated fat content. Frozen shrimp is one of my favorite lean proteins; it takes 5 minutes to cook up. Salmon, tuna, and shrimp are great choices that offer versatility in cooking. Incomplete outcome (body weight) data (attrition bias) (including if data from ITT analyses are available or not). Selective reporting (reporting bias) (reporting differences in body weight outcome between groups or not). Incomplete outcome (body weight) data (attrition bias) (including whether or not data from ITT analyses are available). Thus, for certain studies, high/rich protein diet constitutes diets of normal protein content (15–20 E%), but the control diet constitutes diets of low protein content (Table 2 and detailed descriptions for each of the studies are presented in Table 1. High/rich protein diet was defined relative to the control diet in each study. Yes, most are higher in carbs than the other foods on this list. You’ll find cheese in the list of foods to enjoy in limited amounts, below. Whey protein supplements (powders and shakes) have more protein than other dairy products. Whether they’re hard-boiled, scrambled, fried, or poached, eggs are a fantastic protein for breakfast or any time of day. Derived from New Zealand grass-fed cows, Onnit Grass-Fed Whey Protein gives you the whole amino acid package, too. This could be good for some people, and not so good for others, depending on what your desired carb intake is. The carb content is also higher than most other powders on this list, clocking in at 8g per serving. This powder is sweetened with sucralose, a sugar alcohol with a lower glycemic index than cane sugar. When caloric intake is reduced, the body can enter a catabolic state, breaking down both fat and muscle tissue for energy. As a result, individuals following a high-protein diet often experience reduced cravings and an overall decrease in caloric intake, which is instrumental for weight loss. Consuming protein-rich foods tends to curb hunger more effectively than diets that are high in carbohydrates or fats. Energy and/or dietary protein restriction induce net muscle catabolism, releasing amino acids for energy production, gluconeogenesis, and synthesis of peptide hormones, plasma proteins, immune system components, and enzymes (representative examples, not an exhaustive list; not drawn to scale). Advances in this field of nutritional science have translated to a greater emphasis on higher-protein diets, protein quality, and supplemental protein in peer-reviewed literature, lay media, and the commercial food market. A prospective, cross-sectional analysis of the National Health and Nutrition Examination Survey (NHANES) database demonstrates inverse associations between animal and plant protein intake and waist circumference, body weight, and body mass index (BMI) . Dietary protein requirements in healthy adults (≥19 years old) are dictated largely by body mass and lean body mass, as well as net energy balance and physical activity . All of these foods have just one to three grams of fat per 50-calorie serving. Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. Here's what you need to know about using a high-protein diet for weight loss, and how to make it work for you. Okay, so clearly there’s something to eating a diet that's high in protein. Increasing your protein intake can lead to increased muscle mass and increased metabolism, as well as other benefits (we’ll get into those below). Foods in the middle range of protein percentage can help you maintain your weight and your muscle mass. The typical reference point is the Recommended Daily Allowance (RDA) for daily protein, which is set at 0.8 grams per kilo.6 For an average 154-pound person (70 kilos), that equates to 56 grams of protein per day — about six ounces of steak. That means a high protein diet is also a high nutrition diet. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients." Michelle recommends lentils for those seeking plant-based options. Michelle emphasizes the protein power of both whole eggs and egg whites. "Proteins are building blocks in the body," says Harvard Health. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. No one ever claimed that weight loss was easy, and there’s a lot of conflicting advice out there on the most effective way to go about this.Eating solid food may cause excess weight to return if you don't make smart food choices.Thereby, a holistic view is needed, balancing the potential metabolic benefits of increased dietary protein, the environmental impact of production, as well as affordability and accessibility of the diet.Research has shown that proper protein intake increases satiety and promotes the retention of lean muscle mass, while improving metabolic profile.A. Pawlowski is a TODAY health reporter focusing on health news and features.Following a high-protein diet is not complicated, we suggest using a nutrition app that provides protein values for different foods.While fats are high-energy-dense foods, some fats are healthier than others.No foods are off-limits; you simply eat more protein. Random effects meta-analyses were performed to allow for differences in the study populations, treatments etc. For studies with multiple treatment arms, where certain arms did not meet the inclusion criteria for this review, only data from the arms meeting our inclusion criteria were included. Key study features and participant characteristics of studies included in this systematic review. Be mindful, though, that Whey+ does not include any extra digestive enzymes, which could lead to some side effects for athletes susceptible to stomach discomfort and bloat with other protein powders. It’s not the most protein-dense protein powder, but its macro ratios and ingredient sources are impressive,” she says. (7) Legion also pays close attention to its protein source for Whey+, using whey protein isolate from grass-fed cows raised on small dairy farms in Ireland. We’ve previously declared this product one of the best protein powders for women thanks to its natural makeup containing no hormones, artificial ingredients, or added sugars. Since this is a personalized protein powder design to help you meet your personal goals, we aren’t surprised by the higher price tag. Goodson shares the #1 protein that’s an excellent addition to any healthy diet and weight loss regimen. Cording stresses the importance of continuing to have foods that you love when choosing a weight loss eating plan. The idea of cutting calories, eating more protein, and ramping up your fiber for weight loss isn’t new. Plant proteins work with thoughtful combinations or slightly higher amounts.Always check labels as the nutritional profile may vary from brand to brand.Research supports ranges between 1.2–2.2 grams per kilogram of body weight per day, depending on activity levels, goals, and overall diet.These foods are your best plant-based protein options.In addition, he is passionate about scientific outreach and educating the public through his role on Scientific Advisory Boards and regular writing on health, nutrition, and supplementation.That’s good news if you’re trying to burn an extra 500 calories each day in order to lose weight.“The protein powder dissolved fully within 60 seconds, and no further shaking was needed.She said that ”many people need a higher protein intake during weight loss to preserve muscle mass” while in a calorie deficit. That’s likely because it improves and regulates the levels of dopamine in your body. This can help you take in fewer calories while boosting your metabolism to burn more calories. As a result, protein helps you to feel full longer. Are you looking to lose some weight you may have put on? Using the RDA for protein, a 175-pound person would need to consume about 64 grams of protein per day. Nutrition researcher at KU School of Health Professions points to protein for significant and long-lasting health benefits for older adults and those trying to lose weight Add these items to your grocery list to have high-protein snacks and foods on hand. Our selection process included comparing these protein powders to other protein supplements on the market for qualitHow We Picked the Best Product Choose a protein powder that’s known for its good taste and easy mixability. Many people look for the best tasting protein powder, with popular flavors like chocolate peanut butter and double rich chocolate being favorites among users. Fish Offers Healthy Fats In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement (protein shakes for body builders!) or simply a larger than usual portion of a balanced diet (such as The Zone, Atkins or Paleo Diets). Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. The total calorie level also does not change despite the amount of net carbs, which is an important factor with weight loss. Net carbs or impact carbs are the amount of carbohydrate that are directly absorbed by the body and contribute calories. How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? Taste and mouthfeel can make or break a protein powder—after all, if you don’t enjoy it, you’re less likely to stick to your plan. He rated both the taste and flavor of Jacked Factory’s protein powder as a 5 out of 5. “This protein powder is expensive and it’s cumbersome that they don’t provide a scoop inside of the bag. They supply a balance of protein, fiber, and complex carbohydrates, making them excellent for digestion and sustained energy. Plant-based proteins like lentils, chickpeas, tofu, tempeh, and edamame are nutritious, filling, and environmentally friendly. The probiotics in Greek yogurt promote healthy gut bacteria, which may support immune function and metabolism. A typical ¾ cup (170 g) serving provides 15 to 20 grams of protein, making it one of the most efficient snacks or breakfast bases. A typical serving provides 35 grams of protein for about 150 calories. While not technically a whole food, Michelle includes whey protein in her recommendations. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories. Unlike many protein shakes, which are creamy or milk-like, Ready Protein Water feels more like a flavored water with a thin texture and 20 g of high-quality whey protein isolate. If you're tired of milky protein options, consider this protein powder that mixes into a juice-like drink. So it's a good option if your strategy is to drink a shake in place of a meal for weight loss. “I think the flavor and texture are way better than other vegan proteins I've tried,” said nutrition writer Tori Martinet, RD. “I really love that it managed to be a vegan protein without tasting like it.” That’s a complete protein source and a good alternative for anyone who doesn't like pea protein–based shakes. While a calorie-deficit diet is key for losing weight, there are plenty of healthy dinner recipes for weight loss to add to your weekly menu. Always eat them with healthy fats or protein to ensure that you feel fuller for longer and more in control of your blood sugar. Processed and pre-packaged foods often contain less fibre and nutrients while having more calories, salt and sugar, all of which may cause you to eat more throughout the day. Intermittent fasting focuses on the time window of eating instead of calorie calculations or macronutrient composition, helping people to restrict food intake without having to count calories and to avoid late-night snacking. To include a portfolio of cholesterol-lowering foods, the diet recommends daily consumption of 2 g of plant sterols, 50 g of nuts, 10–25 g of soluble fibers from plant foods, and 50 g of soy protein; meat, poultry, seafood, dairy, and eggs are not allowed. Protein can make that process easier because it tends to keep you full longer than the same calories from sugar or refined starch. The real question is whether that daily shake moves the scale in the direction you want or quietly adds back the calories you cut elsewhere. Toss a scoop of powder into a blender with fruit, milk, and ice, and you have something fast that feels like it should trim your waistline. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. The more veggies — and the greater the variety — the better. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Relying on protein powder instead of whole foods will not provide the vitamins, minerals, fiber, and healthy fats your body needs. The recommended dietary allowance (the amount to meet the nutritional needs of almost all healthy people) is 0.8 grams (g) of protein per kilogram (kg) of body weight. Some of the mechanisms explaining the weight loss is that increasing the amount of dietary protein and reducing the proportion of carbohydrates promotes the oxidation of free fatty acids, increased satiety, and consequently lowers the energy intake in addition to a greater dietary thermogenesis 10, 11, 12, 13. Ultimately, there’s no ideal macronutrient profile for weight loss, but eating protein-rich foods may also help preserve muscle mass during your weight-loss journey. Starting with foods they habitually ate, the dieters created an individualized plan, increasing their protein intake to about 80 grams and their fiber intake to about 20 grams daily. Thanks to its 25 grams of protein in one serving, it tastes a bit more savory than sweet. Egg protein powder simply comes from dried egg whites. Plant protein powder blends are an excellent way to get the best vegan proteins in addition to other nutrients. They make it easier to meet your daily protein goals without cooking or prepping a full meal. Protein shakes and supplements can be a helpful part of your nutrition plan, especially when life gets busy or you need a quick option. Cottage cheese also makes a fantastic ingredient in scrambled eggs, smoothies, or pasta sauces to boost protein content without altering flavor. Because it digests gradually, it’s a great option before bed or between meals to prevent hunger. So feel free to eat your favorite meats that have lower protein percentages sometimes. Fatty meats provide less protein per calorie than lean types and therefore have lower protein percentages. Below are the protein percentages and grams of protein per 3.5-ounce (100-gram) serving of cooked poultry (about the size of a deck of cards). "You should vary your protein sources," says Banna. For the average person, 0.8g per kilogram each day is usually enough. Protein is a key macronutrient that plays many important roles in the body. Currently, she focuses on freelance medical writing and editing to help make medical, health, and wellness information accessible to a broad audience. This flexibility makes it easy to boost your daily protein intake without getting bored or relying solely on shakes. If your main goal is fat loss, prioritize a protein powder with a high protein-to-calorie ratio and minimal added sugars or unnecessary fillers. Consider combining a creatine supplement with a protein powder for added gains That said, protein powders aren’t a weight-loss supplement, specifically. Formulas are evaluated for protein content, clinical effectiveness, and safety, prioritizing those that provide a high ratio of protein with minimal calories from carbohydrates or fat—key for fat loss. Michalcyzk adds that “hummus helps to add more protein to anything.” So if you are looking for a low lift way to add more protein to breakfast or any meal for that matter, try a dollop or two of hummus. Place on a pan to heat until the cheese is melted and then top with sliced avocado. Adding a hard-boiled egg and salami slices takes the protein up a notch giving this bowl more staying power for your morning. “Applegate is my choice when it comes to meats because they are 100 percent natural with no chemical nitrates or nitrites and humanely raised with no antibiotics ever,” says Michalcyzk. Plus, protein oatmeal muffins pair perfectly with a spoonful or two of your favorite nut butter for an additional punch of added protein. When you eat too much protein, it’s up to your kidneys to clear it out. Extra protein in your diet can help refuel your system and keep the hunger pangs at bay. Avid exercisers can deplete their energy when they’re running long distances or putting in time in the weight room.