Our top tip for weight loss? Eat more protein!

When it comes to weight loss, there are those who champion low-fat diets, versus those who favour low-carb lifestyles. However, regardless of the weight loss diet you choose to follow, protein is one nutrient that is key. Protein and weight loss go hand in hand, and eating enough of this macronutrient is essential to losing weight healthily and effectively.

But what exactly is protein, and why is it so important? Keep reading to find out the benefits of a protein-rich diet and our top tips for boosting your daily intake.

What is protein?

Protein, fat and carbohydrates are all macronutrients, which means they are nutrients we need in large amounts to provide us with calories and energy. Protein in particular provides many benefits to the body. It is so important, in fact, that it derives its name from the Greek word ‘proteios’ meaning ‘first rank’, or ‘primary’. [1]

Protein can be found in animal products such as meat, eggs and dairy, and plant-based sources such as beans, pulses and nuts. When we digest protein from foods or drinks, it is broken down into amino acids which then join together to form long chains, similar to a string of beads (with each bead being an amino acid). There are 20 amino acids that help form thousands of different proteins in your body. 

Protein does most of its work in cells and performs various jobs around the body. It is found in our muscles, skin, organs, bone, hair and virtually every other body part or tissue.

How much protein should you eat?

Unlike carbohydrates and fat, the body cannot store protein, so it’s important to eat quality sources of protein each day to reap the benefits. 

We recommend eating at least 60g of protein per day. To put that into perspective, the average 100g chicken breast is around 31g of protein. Similarly, a medium egg contains around 6g of protein, a cup of chickpeas contains roughly 14g and broccoli totals around 4g of protein per stalk.

While it may seem difficult to track macronutrients, there are plenty of tools you can use to help, including The Fast 800 Online Programme. All of our meal plans, designed by our team of expert nutritionists, include at least 60g of daily protein so you can rest assured you’re always eating the optimal amount.

The benefits of protein

There are important benefits to consuming the recommended 60g of protein a day. In addition to boosting the metabolism, reducing appetite, and changing weight-regulating hormones, a protein-rich diet can also:

• Maintain good bone health [2]
• Lower risk of osteoporosis [3]
• Lower blood pressure [4]
• Reduce risk of cardiovascular disease [5]
• Speed up injury recovery [6]

Whether attempting to lose weight or not, we all have something to gain from the effects of a protein-rich diet. However, this macronutrient has been shown to have a great impact on weight loss if that is your goal. 

Let’s delve into protein and weight loss.

Protein and weight loss

So, we know that this macronutrient is essential for good bodily health, but what about when it comes to protein and weight loss, specifically?

Here are just some of the ways that boosting your protein intake can assist in effective weight loss:

• Increases satiety and decreases hunger
  Protein helps you stay fuller for longer, as it has been linked to an increased secretion of GIP and GLP-1, which are satiety hormones, and a reduction of the hunger hormone ghrelin. [7] One particular study showed that a high-protein breakfast decreased ghrelin concentrations more strongly than a high-carbohydrate diet, and reduced the speed of gastric emptying. [8] 
• Improves thermogenesis [9]
  Thermogenesis is the process of producing heat by burning calories. Protein is proven to have a much higher thermic effect compared to carbohydrates and fat. [10] As a result, this means that you’re burning more calories around the clock on a high-protein diet, including during sleep. Leading us to our next point. 
• Improves sleeping metabolic rate
  Simply put, a protein-rich diet leads to burning more calories while sleeping. This effect is particularly clear when eating a caloric surplus, with one study showing that overfeeding on a high protein diet increased calories burned by 260 per night. [11] 
• Maintains muscle mass during weight loss
  When following diets such as a keto diet for quick weight loss, eating enough protein will help to maintain muscle mass while shedding fat. [12] This helps to keep your metabolism high as you lose body fat. Pairing a high protein diet with an exercise plan, like the ones designed by our in-house exercise experts on our Online Programme, will give those muscles their time to shine as excess fat sheds away 
• Helps prevent weight regain
  We find that our Online Programme members often worry about the dreaded ‘weight loss plateau’ and gaining the weight they worked hard to lose. Boosting protein intake can help prevent weight regain; by increasing your protein from 15% to 18% of your calories, you can reduce weight regain after weight loss by up to 50%. [13] For this reason, our long-term Way of Life approach prioritises protein-rich recipes, which help to maintain all that hard work.

How to boost your protein intake

Try supplement shakes
It can be tricky on busy or fasting days to hit that recommended 60g protein a day. Supplement shakes can be ideal for boosting your intake. Our Keto Protein Shakes contain over a third of your recommended daily protein in less than 120 calories to help boost your intake while remaining a low-calorie option. 

Pre-prep your meals:
Batch-cooking or pre-preparing your protein sources can help ensure you’re consuming the right amount of nutrients during daytime and evening meals. Simple Greek yoghurt bowls can be prepped ahead of time for protein-rich breakfasts throughout the week, quinoa can be easily microwaved for an on-the-go light lunch (yes, quinoa is a great source of protein!), while a hearty chicken dish can easily be portioned out into quick, nutritious dinners.

Diversify your protein sources
While everyone has different tastes and diets, plenty of protein options are available. From fish to eggs, to tofu and nuts and seeds, finding sources of protein that you enjoy and won’t get bored of will make it easier to reach that 60g daily recommended amount. Our Online Programme houses hundreds of recipes if you need some inspiration to diversify your protein! 

Although protein provides a whole host of benefits to the body, it’s still important to eat a well-rounded diet full of all the other nutrients needed to stay thriving. A Mediterranean-style diet is rich in all the nutrients needed to stave off chronic illness, maintain a healthy weight, and enjoy optimal physical and mental health. 

To find out more about protein and weight loss, the Mediterranean-style diet, and science-backed meal plans, try our simple Online Programme with a 7-day free trial. Or, if you’re just here for ways to boost your protein intake, give our delicious supplement shakes a go!