Try for FREE
Call now

Make your results a priority in 45 minutes

Try for FREE0402 826 824

The Power of Protein: Your Weight Loss Ally

Why Protein is a Game-Changer for Weight Loss

  • 🍽️ Reduces hunger and overall calorie intake
  • 🔥 Has a higher thermic effect, burning more calories during digestion
  • 🧠 Increases appetite-suppressing hormones (GLP-1, CCK, PYY)
  • 📉 Decreases the hunger hormone ghrelin
  • 🩸 Regulates blood sugar levels, reducing cravings and overeating

The Science Behind High-Protein Diets

Meta-analysis of 24 studies shows:

  • High-protein diets (27-35% of energy) led to greater weight loss
  • Average 0.79 kg more weight loss compared to standard diets
  • Greater fat mass reduction and preservation of lean mass

Long-term benefits:

  • 50% less weight regain over 3 months
  • Less weight regain over 6 months (0.8 kg vs 3.0 kg)

How Much Protein Do You Need?

Optimal intake: 1.2 – 1.6 g per kg of body weight per day

The Real Magic of Protein

Unlike restrictive diets that leave you hungry and craving “forbidden” foods, a high-protein diet:

  • Keeps you feeling full and satisfied
  • Allows for more flexible food choices
  • Reduces cravings for unhealthy foods
  • Promotes better overall food choices (more veggies, fewer refined grains and sugars)

With protein, you don’t have to deprive yourself anymore!

Study TypeDurationKey Findings
Meta-analysis24 randomized controlled trials
  • High-protein diet (HPD): 27-35% energy from protein
  • Standard-protein diet (SPD): 16-21% energy from protein
  • HPD showed 0.79 kg greater weight loss
  • HPD associated with greater fat mass reduction
  • HPD better preserved lean mass
Weight maintenance study3 months
  • 18% energy from protein: 50% less weight regain
  • Compared to 15% energy from protein
Weight maintenance study6 months
  • Additional protein intake: 0.8 kg weight regain
  • Compared to 3.0 kg weight regain in control group
Long-term studies9-12 months
  • Confirmed correlations between protein intake, weight loss, and fat mass reduction
Mechanisms of actionVarious studies
  • Increased satiety
  • Higher thermic effect of food (TEF)
  • Preservation of lean mass
Optimal protein intakeVarious studies
  • 1.2 – 1.6 g per kg of body weight per day
  • Beneficial for weight management and overall health
Impact on food choices (Rutgers study)Not specified
  • Increasing protein from 18% to 20% of total calories led to:
  • Higher intake of green vegetables
  • Reduced consumption of refined grains and added sugars