Quick summary
If you're looking to change your diet to facilitate healthy weight loss, you've likely been told time and time again to increase your protein intake. This is because high-protein meals and foods are more satiating than high-carbohydrate or high-fat meals, according to various studies. [1] As a result, you'll feel fuller for longer and will be less prone to snacking between meals. This, in turn, can make it easier to meet your weight loss goals, especially if you are attempting to follow a calorie deficit.
In this article, we'll take a deeper look into the impact your protein has on your diet while also providing you with insight into the best high-protein, low-calorie foods to add to your plate moving forward!
How does protein intake help with weight loss?
As mentioned above, the primary reason why your protein intake can aid weight loss is because a high-protein meal or snack will leave you feeling fuller for longer. This means you're less likely to give in to cravings and hunger throughout the day, ensuring you can stay on track with your diet.
Studies have also found that consuming more protein can increase your overall energy expenditure, as it increases both your metabolism and your
DIT (the rate at which you burn food). [2] This can also help you increase your lean body weight and mass.
How much protein should I consume in a day?
The exact amount of protein you should consume each day can vary depending on various factors, including your age, lifestyle and exercise levels.
For example, it is generally advised that women consume around 2,000 a day and men 2,500. [3] However, this number can change slightly when you are in a calorie deficit (working to burn more calories than you consume). From this, it's typically recommended that you get 45-45% of your daily calories from carbohydrates, 20-25% from fats and 10-35% from protein. [4]
As a general rule, it's recommended that you consume 0.75g of protein per kilo of body weight per day to maintain a healthy weight. [5] However, this should increase to 1.6 and 2.2 grams of protein per kilogram when trying to shed weight or fat. [6]
If you are unsure what your exact protein intake should be, a doctor, dietician or healthcare professional can provide you with more specific guidance and recommendations. There are also many different protein or macronutrient calculators online that you can use free of charge.
High protein, low-calorie foods that will help you achieve your weight loss goals
Chicken.
Chicken is one of the best protein sources, generally containing 20- 30g of protein per 100g. It is also a relatively lean meat, meaning that it does not contain much fat. While all cuts of chicken are high in protein, skinless chicken breast is considered the best choice for those looking to lose weight. This is because chicken thighs and wings are slightly higher in fat.
Chicken is a great ingredient to incorporate into your diet as it can be served in a range of different ways, whether you're preparing a salad or a more elaborate dish. Other lean meats, such as Turkey, are also known to be relatively high in protein.
Eggs.
Eggs are also incredibly protein-rich and can be served in a wide variety of ways, from poached to scrambled. However, the best way to consume eggs on a protein-heavy diet is to focus on egg white consumption. This is because egg whites contain 10.8g of protein per 100g while also being fat-free. [7]
Greek yoghurt.
Generally speaking, yoghurt is a great source of protein, and there are many different ways in which it can be incorporated into your diet. For example, you could add yoghurt to cereal and smoothies or even use it to create a marinade for meats and other dishes. However, greek yoghurt is particularly high in protein. Despite being low in calories (especially when opting for a fat-free variety), it typically contains 10g of protein per 100g. Skyr, an Icelandic lactose-free yoghurt, is also known for being high in protein and low in calories.
Both products are also available in a wide range of flavours, which can help to bring variation to your diet. However, you should be mindful of how these additional flavours can impact the calories in the yoghurt itself.
Cottage cheese.
Cottage cheese is another great way to introduce more protein into your diet because it contains higher levels of casein (a dairy-based protein) than other cheeses, typically containing around 11g of protein per 100g. It also tends to be lower in fat and, by extension, calories.
Chickpeas and lentils.
Chickpeas, lentils and other legumes are also famed for their high protein content. For example, both lentils and chickpeas contain 9g of protein per 100g. As they are also relatively low in calories and high in fibre, various studies have found that regular legume consumption can help prevent obesity and facilitate healthy weight loss. [8]
Tofu.
Many of those following plant-based diets find it harder to reach their protein goals than those who consume meat. However, tofu is a great source of protein, typically containing 17-20g of protein per 100g for 'firm' tofu. Much like chicken, tofu can be used in a wide variety of dishes!
Fish.
Fish, particularly salmon and tuna, are also great sources of protein. For example, salmon contains 22-25g of protein per 100g while also being low in calories and rich in omega-3. Canned tuna typically contains 25-30g of protein per 100g, though those looking to reduce their calorie intake should avoid tuna that is canned in brine or oil, opting for the spring water variations instead.
Protein powders.
Protein powders, as indicated by their name, are also a great way to increase your protein intake, though the amount of protein contained within these products can vary based on the brand. They can be used to create numerous different dishes, from overnight oats to healthy desserts and shakes.
Protein shakes.
Protein shakes are another great way to incorporate more protein into your diet, especially if you have little time to prepare daily meals. At Habitual, we've curated a wide range of nutritionally complete meal-replacement shakes, all of which have an excellent protein content (typically around 19g per shake when mixed with water). This includes flavours such as chocolate, caramel and strawberry.
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Final Thoughts.
If you are about to embark on a weight loss journey, whether through weight loss medications or simply changing your lifestyle, increasing your protein intake is a great starting point. This is because it can leave you feeling fuller for longer periods of time, making it easier to stay on track with your diet.
If you'd like to learn more about our shakes or other products we offer, please do not hesitate to reach out today. We'd be happy to discuss your options with you in more detail!
References
[1] Noakes, M. (2008) The role of protein in weight management. Asia pacific journal of clinical nutrition. 17(1)P:169-171. Accessible here.
[2] Moon, J., Koh, G. (2020) Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome. 29(3):P 166-173. Accessible here.
[3] The Eatwell Guide. NHS. Retrieved 3 July 2024. Accessible here.
[4] The Best Macronutrient Ratio for Weight Loss. Healthline. Retrieved 4 July 2024. Accessible here.
[5] Protein: what you need to know. British Heart Foundation. Retrieved 4 July 2024. Accessible here.
[6] PROTEIN AND WEIGHT LOSS: HOW MUCH PROTEIN DO YOU NEED TO EAT PER DAY? NASM. Retrieved 7 July 2024. Accessible here.
[7] Egg white vs egg yolk. Egg info. Retrieved 4 July 2024. Accessible here.
[8] Tucker, L. A. (2023) Legume Intake, Body Weight and Abdominal Adiposity: 10-Year Weight Change and Cross-Sectional Results in 15,185 U.S. Adults. Nutrients. 15(2)P:460. Accessible here.
