Does protein help you lose weight?

Does protein help you lose weight?

Losing weight is not an easy task for most of us. It’s a slow process, and we have to struggle through it healthily. We have to eat less food and do more exercise. That’s not easy, especially when we keep doing the same thing and expecting a different result. Only sticking to an appropriate diet plan that includes vegetables, fruit, and protein would help to achieve the desired outcome.

Does protein help you lose weight?

Benefits of protein

Protein is one of the most important nutrients you can consume. It is responsible for the growth and maintenance of muscle mass, tissue, and cell repair and it’s vital for many of your body’s normal functions. Protein is found in all kinds of foods, including fruits, vegetables, meat, fish, and dairy. 

High protein low calorie foods

If you want to watch your fat and carbohydrate intake, you can choose lower-fat versions of protein-rich foods, such as lean meats, low-fat, fat-free dairy products, eggs, nuts, and beans.

How to make the best out of your protein intake?

Protein is a part of your diet that should not be ignored. One of the best ways to make sure you are getting the right amount is to eat a variety of foods that are rich in protein. Protein is found in a variety of foods including meat, fish, poultry, eggs, dairy, nuts, and legumes. If you are a vegetarian, it is important to have a variety of other protein sources like tofu, nuts, and seeds.

How much protein should I eat in a day?

The WHO recommends 0.8g/kg/day, or 15-20% of total calories, for healthy adults. A high-protein diet is one in which protein accounts for 25-30% of total energy. Although several studies have shown that protein can help with weight loss, we must keep in mind that protein derived from animals is generally heavy in fat, which can cause heart problems. Carbohydrates are often scarce in high-protein diets. Short-term weight loss is common with these diets, and long-term research on the negative consequences or safety of eating a high-protein diet is not yet available.

Protein powder to lose weight

Whey protein, Casein Protein, Collagen Protein, Egg Protein, Pea Hemp, etc are some of the best protein powders that can be consumed.  They come in a variety of flavors, including Vanilla, Chocolate, Strawberry, Cookies & Cream, and Peanut Butter.

Does protein powder make you gain weight?

You cannot gain weight just from protein or any other macronutrient, such as fats and carbohydrates. You can only gain weight if you eat more calories than you expend. It doesn’t matter what you eat to reach a calorie surplus when it comes to gaining weight.

Losing weight with protein drinks

Remember that you must account for the extra calories consumed throughout the day and modify your other meals if you’re utilizing protein to aid in weight loss.

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What is protein good for? 

As mentioned, protein is essential for the growth and repair of the body. However, it is also essential for our energy and metabolism. Protein is used to build and repair muscle. It makes up about 30% of our muscle mass. If we eat a diet that is too low in protein or do not eat enough protein, we will lose muscle mass. In addition, protein contains a high amount of calories, which can help us feel fuller for longer and can help us lose weight.


When we talk about diet, our main focus is on what type of food we consume to keep us healthy. This is even more important for vegans because you need to be sure what you are consuming isn’t coming from an animal. However, did you realize that a large portion of the world’s population lacks enough protein? Protein is a nutrient that is essential for your body to function correctly, even if you eat meat. If you are wanting to lose weight or maintain a healthy lifestyle, you should be aware that consuming the right amount of protein is necessary. Low protein diets may lead to muscle loss, an increase in fat storage, and possibly even premature ageing. 


1. How do protein bars help you lose weight?

Protein bars are a practical way to supplement your diet with carbs, protein, vitamins, and minerals. They can also aid in controlling appetite, refueling during activity, and muscle recovery. They cannot, however, replace whole foods’ quality and nutritious value.

2. Can soy protein help you lose weight?

Additionally, it contains soy isoflavones, which are antioxidants that are found in soy and may have positive health effects. Numerous studies have demonstrated the ability of soy protein to aid in weight loss.

3. Can whey protein help you lose weight?

Increasing your protein intake with whey protein is a great strategy to prevent weight gain. Studies have shown that replacing other sources of calories with whey protein leads to an approximate 8 pound (3.5 kg) weight loss while also increasing lean muscle mass.

4. How much protein do you need to intake to help lose weight?

If you want to reduce weight, aim for 1.6 to 2.2 grams of protein per kilogram of body weight regularly (73 and 1 grams per pound). Athletes and those who engage in strenuous activity need to consume 2.2–3.4 grams of protein per kilogram if they wish to lose weight (1-1.5 grams per pound).

5. Why do protein shakes help you lose weight?

Protein can help with weight loss and the maintenance of a healthy metabolism. It can also help you lose body fat while maintaining your muscle mass. Protein shakes are an easy option for improving your protein intake and supporting weight loss.

6. Will protein help you lose weight?

According to some studies, consuming foods and beverages high in protein may help you reduce body fat, maintain lean muscle, and feel full for a longer time.

7. Does vega protein powder help you lose weight?

A protein powder made from plants called Vega’s Protein & Energy aids in weight loss. This protein powder is appropriate for both vegans and keto dieters.


Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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