If you're trying to lose body fat and keep it off, protein should be your best friend. Most people underestimate just how important it is — not just for gym performance, but for long-term metabolic health, appetite regulation, and fat loss success.
Here are two key reasons why a high-protein diet is essential during a fat loss phase:
(This is known as the Thermic Effect of Food)
When you're eating fewer calories, your body naturally burns fewer as well — because there's simply less food to digest. But here's the good news:
Protein requires significantly more energy to digest than carbs or fat.
In fact, 20–30% of the calories in protein are used just to process it.
So, by increasing your protein intake while in a caloric deficit, you’re helping your body burn more calories just by eating.
Think of it as a metabolic bonus.
When you're losing weight, the goal is always fat loss, not muscle loss.
But without adequate protein, your body may break down lean muscle tissue — and that’s a problem.
Why?
Because losing muscle slows your metabolism, and muscle mass loss is one of the biggest predictors of fat regain after dieting.
Studies consistently show that higher-protein diets lead to greater fat loss and better muscle retention, even with smaller calorie deficits.
More protein = more fat lost, less muscle lost, and better results that last.
✔️ A good rule of thumb: 0.7–1 gram of protein per pound of your current body weight.
✔️ Aim for the higher end of that range during a fat loss phase, especially if you're training regularly.
Examples:
140 lbs = aim for 100–140g protein daily
170 lbs = aim for 120–170g protein daily
Focus on lean, whole-food sources: chicken, fish, Greek yoghurt, eggs, tofu, cottage cheese, lentils, beans, and tempeh.
When I work with clients one-on-one, increasing protein intake is one of the very first habits we focus on — because it lays the foundation for long-term success.
Your fat loss journey doesn’t require perfection or restriction — but it does require a strategic approach tailored to your body, lifestyle, and mindset.
🧠 We don’t follow fads.
💬 We use evidence-based strategies.
📋 We follow a real blueprint that works.
I’m accepting new clients who are serious about getting results — and ready to commit to the process.
➡️ If that’s you, contact me today and let’s talk about how we can transform your health, body, and confidence from the inside out.