🧬 1. Protein Boosts Metabolism (Thermic Effect of Food)

Your body burns calories to digest and process food — this is called the Thermic Effect of Food (TEF).

Protein has the highest TEF of all macronutrients (about 20–30% of calories are burned just digesting it).

In comparison: carbs use 5–10%, and fats use 0–3%.
➡️ So, eating more protein can slightly increase your total daily calorie burn.

🍽️ 2. Protein Reduces Appetite and Cravings

Protein helps you feel fuller for longer, which can naturally lead to eating fewer calories.

It increases satiety hormones (like GLP-1 and peptide YY).

It decreases hunger hormones (like ghrelin).
➡️ Many people find that increasing protein intake makes it easier to control portions and avoid late-night snacking.

💪 3. Protein Preserves Muscle During Weight Loss

When you lose weight, you lose fat and muscle — but protein helps preserve lean muscle tissue.

Maintaining muscle keeps your metabolism higher, since muscle burns more calories at rest than fat.
➡️ This means you can lose more fat instead of muscle, leading to better body composition and long-term results.

🔄 4. Protein Supports Fat Burning

By maintaining muscle and stabilizing blood sugar, protein helps your body rely more on fat for energy.
It also helps prevent the energy “crashes” that come from high-carb meals.

🧘 5. Protein Improves Recovery and Energy

For those exercising or strength training, protein repairs muscle tissue and promotes recovery — supporting consistent workouts, which are key for weight loss.

📊 How Much Protein Do You Need?

For most people aiming for fat loss:

0.8–1.2 grams of protein per pound of lean body weight is a good target.

Example: If you weigh 150 lbs and want to maintain muscle, aim for 100–130 grams per day, spread across meals.

Good sources include:

Lean meats (chicken, turkey, fish)

Eggs and Greek yogurt

Beans, lentils, tofu, tempeh

Protein shakes or powders (whey, casein, or plant-based)