Why protein is so important
Protein is a foundational building block in your body. It plays a part in nearly every internal process, including:

• Repairing and maintaining muscle, bone, and skin

• Producing antibodies and enzymes

• Transporting and storing molecules

• Supporting hormone regulation

Proteins are made from 20 amino acids, nine of which are considered essential — meaning your body can’t make them on its own. You must get them through your diet.

How protein supports weight loss:

1. Boosts fullness and reduces hunger
Protein triggers hormones like PYY and GLP-1, which help you feel full and satisfied. It also reduces ghrelin, the hormone that stimulates hunger. This often leads to naturally eating fewer calories throughout the day.

2.Increases your metabolic rate
Higher protein intake may increase both your basal metabolic rate (BMR) and resting metabolic rate (RMR) — meaning you burn more calories even when you’re not doing anything. Protein also has the highest thermic effect of food (TEF), which is the energy your body uses to digest and process food:

• Protein: 20–30%

• Carbs: 5–10%

• Fat: 0–3%

This means your body burns more calories just digesting protein compared to other macronutrients.

3. Helps you preserve muscle while losing fat
When you reduce calories, your metabolism often slows because you lose muscle. A high-protein diet helps protect lean muscle mass, allowing you to lose weight more efficiently while keeping your metabolism higher.

4. Reduces long-term weight regain
Research shows that higher protein intake supports long-term weight management and may help prevent weight regain after dieting.

5. Other Health Benefits of Protein
Beyond weight loss, a high-protein diet can help:

• Increase and maintain muscle mass

• Reduce age-related muscle loss

• Improve wound healing

• Reduce bone loss and support bone strength

How much protein do you need?
If you weigh 150-160 lbs, aim for 82–136 g of protein per day. Below are real-food examples so you can visualize what that looks like.

Standard diet examples (pick any 2–3):

• 4 eggs → 24 g

• 1 chicken breast (6 oz) → 40–45 g

• 1 salmon fillet (6 oz) → 34 g

• 1 Greek yogurt bowl (1 cup) → 17 g

• 1 protein shake → 20–25 g

• 1 can of tuna → 25–30 g

• 1 cup cottage cheese → 24–28 g

• 3 oz turkey slices → 18–20 g

• Lean beef (4 oz) → 28 g

• Shrimp (6 oz) → 34–36 g

• 1 serving deli turkey roll-ups (4 oz) → 20–22 g

• 2 hard-boiled eggs → 12 g

• Pork loin (4 oz) → 26 g

Combo: Chicken breast + Greek yogurt + 2 eggs = 80–86 g
Combo: Salmon + cottage cheese + protein shake = 95–105 g

Vegetarian examples (pick any 2–3):

• 1 cup Greek yogurt → 17 g

• 6 oz tempeh → 30–34 g

• 1.5 cups lentils → 18–20 g

• 1 plant-protein shake → 20 g

• 1 cup edamame → 17 g

• 3 eggs → 18 g

• 1 cup cottage cheese → 24–28 g

• Tofu (6 oz) → 15–18 g

• Chickpeas (1.5 cups) → 18–20 g

• Black beans (1 cup) → 15 g

• Quinoa (1 cup cooked) → 8 g (great paired with beans or tofu)

• Peanut butter (2 tbsp) → 7 g (good add-on, not main source)

• Hummus (½ cup) → 10 g

Combo: tempeh + yogurt + protein shake = 67–71 g
Combo: Tofu + lentils + edamame + protein shake = 90–94 g