Losing weight while maintaining muscle mass is key to doing it in a healthy, sustainable way. Protein plays a crucial role in this process. In this article, you’ll discover how protein supports weight loss, how much you need, and how to effectively burn fat without losing muscle. We’ll also discuss the importance of visceral fat and the role protein plays in reducing it.
Why protein is essential for weight loss
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1. Greater satiety and reduced appetite
Protein helps you feel full for longer, making you less likely to snack unnecessarily. Research shows that a high-protein diet lowers levels of the hunger hormone ghrelin while increasing the release of satiety hormones like peptide YY. As a result, you naturally consume fewer calories throughout the day.
2. Increased metabolism and calorie burn
Protein has a high thermic effect (TEF), meaning your body uses more energy to digest, absorb, and process it. Studies suggest the thermic effect of protein is around 20–30%, compared to 5–10% for carbs and 0–3% for fats. This leads to more calories burned—even at rest.
3. Muscle preservation and fat loss
When losing weight, your body tends to lose both fat and muscle. Protein helps minimize muscle breakdown, so most of the weight lost comes from fat. This is important because muscle mass plays a key role in your resting metabolism—the more muscle you have, the more calories you burn at rest.
How much protein do you need to lose weight?
The optimal amount of protein depends on your body weight and activity level. General guidelines include:
- For the average person: 1.2–1.6 grams per kilogram of body weight per day
- For athletes or those doing strength training: 1.6–2.2 grams per kilogram
- For those in a calorie deficit focused on fat loss: at least 1.6 grams per kilogram
For someone weighing 70 kg, this means a daily intake of 112–154 grams of protein is ideal for fat loss and muscle maintenance.
Best protein sources for fat loss
Choose protein sources rich in essential amino acids and low in saturated fat:
- Animal-based proteins: Chicken, turkey, lean beef and pork, eggs, fish (like salmon, cod, and tuna - great sources of omega-3 fatty acids), low-fat dairy (quark, Greek yogurt, cottage cheese)
- Plant-based proteins: Lentils, chickpeas, quinoa, tofu, tempeh, seitan, nuts, and seeds
- Protein shakes: Whey or plant-based protein powders can be convenient supplements if you're struggling to meet your protein needs through food alone.
The role of protein in reducing visceral fat
Visceral fat is the fat stored around your internal organs and is associated with health issues such as insulin resistance, cardiovascular disease, and type 2 diabetes. Research suggests that a higher protein intake can help reduce visceral fat, especially when combined with strength training and a calorie deficit. This is partly because protein helps stabilize blood sugar levels and improve insulin sensitivity.
Other key factors for healthy fat loss
Besides adequate protein intake, there are several other important components of a healthy fat-loss plan:
1. Combine strength training with cardio
Strength training helps build and preserve muscle, while cardio—like walking or high-intensity interval training (HIIT)—burns extra calories and helps reduce visceral fat.
2. Maintain a moderate calorie deficit
To lose fat, you need to consume fewer calories than you burn. A daily deficit of 300–500 kcal is ideal for sustainable weight loss without losing muscle.
3. Get enough sleep and manage stress
Lack of sleep increases stress hormones like cortisol, which can promote fat storage, especially around the abdomen. There is a direct relation between improving your quality of sleep and weight loss. Aim for 7–9 hours of sleep per night and use relaxation techniques like meditation or deep breathing to reduce stress.
4. Stay hydrated
Water aids digestion, reduces hunger, and supports metabolism. Aim for 2–3 liters of water per day, depending on your activity level.
Conclusion: Why you should eat more protein
Protein is a cornerstone of any effective weight-loss strategy. It boosts fat burning, reduces appetite, preserves muscle mass, and helps reduce harmful visceral fat. The key to successful, healthy weight loss is a balanced approach that includes a high-protein diet, strength training, adequate sleep, and a moderate calorie deficit. By aligning these factors, you can lose fat in a healthy way and improve your overall well-being.
Looking for extra support on your weight loss journey? At Physicum, our specialised personal trainers and nutrition coaches are here to help you reach your goals.
Sources
Blom, W. A., et al. (2006): "Effects of protein on appetite, energy expenditure, and body weight regulation.'' The American Journal of Clinical Nutrition
Johnston, C. S., et al. (2002): "Thermic effect of food and obesity." The Journal of Nutrition
Pasiakos, S. M., et al. (2013): "Protein and muscle mass maintenance." Nutrition & Metabolism
Phillips, S. M., et al. (2017): "Protein requirements and aging." The Journal of Nutrition, Health & Aging
Mekary, R. A., et al. (2011): "Protein intake and abdominal obesity." Obesity Reviews
