If there's one tweak that makes a calorie deficit easier, it's adding protein to every meal. It fills you up more than carbs and fat, and it helps your body hold on to muscle while you lose weight.
What protein does in a deficit
- Keeps hunger away: higher-protein meals keep people satisfied for longer.
- Protects muscle: when you eat less, your body may use muscle for energy. Enough protein, plus some strength training, reduces that loss.
- Costs a bit more to digest: your body uses more energy processing protein than other nutrients.
How to fit it into your day
- Breakfast: eggs, plain yogurt, cottage cheese or milk.
- Lunch and dinner: a palm-sized portion of chicken, fish, lean meat, eggs, tofu or beans.
- Snacks: yogurt, a handful of nuts, cheese or a boiled egg.
How much is enough
For most healthy adults, a portion of protein at each main meal does the job. If you have kidney disease or another health condition, agree on the amount with a professional.
A plate with protein carries you to the next meal. A plate without it usually turns into a 4 pm snack.
Sources
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. 2015;101(6):1320S-1329S.
- Cava E, Yeat NC, Mittendorfer B. Preserving healthy muscle during weight loss. Advances in Nutrition. 2017;8(3):511-519.
This content is for information only and doesn't replace advice from a doctor or dietitian.
