You’ve probably heard people talk about protein as if it’s some magic muscle-builder, right? But here’s the kicker: Protein isn’t just for bodybuilders - it’s actually one of the most effective tools you can use for weight loss. Yep, you read that right: more protein = more fat loss.
How Protein Helps You Lose Weight
Let me break it down. When you eat protein, your body burns more calories just digesting it (hello, thermic effect of food). Protein also helps you feel fuller longer, which means less snacking and fewer cravings. Win-win.
Here’s the science: Studies show that increasing your protein intake can boost your metabolism by up to 80-100 calories per day. And people who eat a high-protein diet automatically eat fewer calories throughout the day because they feel more satisfied.
In fact, a high-protein diet has been shown to reduce late-night cravings by up to 60% and cut the desire for mindless snacking in half.1
What’s the “Right” Amount of Protein?
You might be wondering: how much protein should I eat to see these benefits? While it depends on your goals, a good rule of thumb is aiming for 1.6-2.2 grams of protein per kilogram of body weight. (For those of us in the U.S., that’s about 0.7-1.0 grams per pound of body weight.)
So, if you weigh 150 pounds, you’d want to target around 105-150 grams of protein per day. Sounds like a lot, but don’t worry, I’ve got some tips on how to hit that target. I’ve also built a spreadsheet that lists all the highest protein foods I could find here: LINK to FREE Incredibly Helpful Spreadsheet
Why Protein Helps You Burn More Calories
Protein increases the thermic effect of food (TEF), which basically means your body burns more calories processing it than it does with fats or carbs. Up to 30% of the calories from protein are used during digestion, compared to just 5-10% for carbs and 0-3% for fats.2
Protein Keeps You Full
Ever notice how eating a bagel leaves you hungry an hour later, but a big omelet holds you over until lunch? That’s because protein is more satiating than fats or carbs. When you eat enough protein, you reduce hunger hormones like ghrelin, which keeps cravings and late-night snacks at bay.
And get this: One study showed that increasing protein intake to 25% of total calories reduced cravings by 60% and halved the desire to snack late at night.3
How to Add More Protein to Your Day
If you’re thinking, “Okay, but how do I actually eat that much protein?”—don’t worry, I’ve got you. Here are some easy ways to bump up your intake:
- Protein at Breakfast: I skip the sugary cereal and carby bagels, and opt for eggs + egg whites, lactose free grass fed Greek yogurt, or a protein smoothie (skipping the blended fruit).
- High-Protein Snacks: Think hard-boiled eggs, cottage cheese, or beef jerky instead of chips or crackers.
- Add Protein to Every Meal: Free range lean meats, eggs, wild caught fish, and some vegetables can help you hit your protein goals while keeping your meals tasty.
Shocking Stats:
- Dieters who increased their protein intake to 30% of their total calories lost an average of 11 pounds in just 12 weeks without restricting any other foods.4
Final Thoughts
The moral of the story? Don’t fear protein. It’s your secret weapon for fat loss, whether you’re looking to shed a few pounds or just want to feel more satisfied and energized throughout the day.
And if you need help figuring out what your body is trying to tell you, I’m here. You can join my private coaching where we’ll get your gut and skin in synced up. Or come hang with me in my Iconic Life community and follow me on Instagram for daily tips on protein health, longevity, and maybe some protein packed recipes that don’t taste like cardboard. @billybosch on Youtube, and @billy_bosch on TikTok and for even more content on protein and all things longevity related!
To eating more and weighing less,
Billy Bosch
Iconic Life
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