Making Weight Loss Easier: Protein

Uncategorized Feb 22, 2024

I get it... another study came about about nutrition. This one says the opposite of the last one you heard about. 

Now you're confused.

There are so many contradicting studies, what do you believe anymore?


Well, I read a lot of them.  One thing that is starting to be consistent and keeps showing favorable results for weight loss and weight loss maintenance…


Okay, let’s talk about this.

Protein is a macronutrient.  All that means is that we need larger quantities of this nutrient to provide our bodies energy and maintain a healthy temple.

When most people think of protein, they think of meat.  But protein can be found in dairy and plants.

Basics... but really important to know.

Now, let’s talk about what protein does for the body.

Proteins are the building blocks for life.  Every cell in the human body contains protein.  You need protein to repair cells, make new cells, build/maintain muscle, carry oxygen throughout your body, fight off infections and so much more.

Needless to say… protein is important.

But what you want to know is how it will help you lose weight.

It all comes down to the fact that protein curbs overeating and increases the amount of energy you burn throughout the day.

You know that basic formula for weight loss… you have to consume fewer calories (energy) can you burn?

Well, protein helps with both decreasing consumption and increasing metabolism.

A multitude of studies are showing evidence that a high protein diet is highly beneficial for weight loss, insulin sensitivity, and weight loss while maintaining or even improving body composition.

Yeah, you read the right.

If you want to look lean, feel lean...


Usually, when I dive into all this fun information about protein, my clients will start going down the road of asking…

  1. How much do I need to be getting?
  2. What are the best sources?
  3. How do I figure out how much protein I’m eating?

This is where I suggest we SLOW DOWN.

If you are still just on the path of losing weight… you don’t need to know all of that.

Here is what you DO need to know…

  • What are some foods that are high in protein that I like?
  • How can I incorporate more of those every day?
  • How does it make me feel when I eat more of those foods?

That’s it.

Don’t dive into the numbers.  Don’t try to hit a target yet.  Don’t track every little thing.

Just start understanding what happens to your body when you prioritize protein.

When my clients do this experiment… here are the responses I get from them:

  • I feel full after a meal now.
  • I’m not hungry all the time.
  • I don’t crave my bedtime treat.
  • I now go 4 hours between meals without getting really hungry.

Yep.  That’s the power of more protein.

So, here is what I suggest you do next.

Take this list of high-protein foods and write down the ones you ENJOY eating.

(For those who haven’t heard me say this, you need to lose weight by eating foods that are ENJOYABLE and EFFECTIVE).

  1. Eggs (egg whites, hard boiled, scrambled, omelets.) 
  2. Greek yogurt 
  3. Cottage cheese 
  4. Chicken breasts 
  5. Rotisserie chicken 
  6. Steak 
  7. Ground turkey 
  8. Beans 
  9. Edamame 
  10. Lunch meat 
  11. Protein powder
  12. Peanut butter powder
  13. String cheese
  14. Quinoa 
  15. Chickpeas
  16. Tuna 
  17. Salmon 
  18. Tilapia
  19. Pork loin 
  20. Turkey jerky 

(You can also find a great printable and chart HERE!)

Here are a few recommendations from me before you start buying all the protein…

  1. Yes! Have nuts. But nuts are more fat than protein.  You’ll see them on a lot of high-protein food lists.  What I find, it’s easy to overeat on nuts.  We think we have a lot fewer than we actually consume, and then we take in a lot of extra calories (fuel that gets stored as fat). So, if you have nuts, be aware.  Portion them out at first so you don’t overconsume.
  2. Meat is best for weight loss.  You’ll find a lot of studies out there promoting plant-based protein.  After coaching hundreds of women, if you want to lose weight faster, meat is best.  This is anecdotal, so take or leave my opinion.
  3. Incorporate protein in your snacks!  I find most of my clients' snacks are mainly carbohydrates and fats. While you need these, most people don’t lack in getting enough of these two macronutrients.  If you eat a snack that is mostly carbs, you’ll find yourself hungry A LOT sooner than if you added some protein in with it.
  4. Eat your protein first.  Protein is hard to eat fast.  When you can slow down eating, the signal you’ve had enough food will get to your brain before you’ve overconsumed, thus taking in fewer calories.  Plus, protein helps decrease your blood sugar spike.
  5. If you only have time to meal prep one thing… meal prep protein.  


What do you think?

Ready to up your protein?


You got this!



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