How Much Protein Do You Need to Lose Weight?Home / Blog / How Much Protein Do You Need to Lose Weight? From Atkins to Paleo, you’ve no doubt heard that the way to slim down is to cut carbs and up your intake of things like fish, chicken, eggs, legumes, nuts and seeds. One study found that people who lost weight using a high-carbohydrate diet were breaking down about 35% lean tissue and 65% fat. Another way protein impacts weight loss is via thermogenesis, or the amount of energy needed to digest, absorb, and metabolize the nutrients you eat.
But the most dramatic way in which protein affects metabolism and energy expenditure is through its role in muscle building and maintenance. The exact amount of protein should be determined according to your body weight (or better yet, your lean body weight as estimated through a body composition analysis).
Eating enough protein becomes even more important during aging, because your ability to use protein efficiently gradually decreases after you turn 40.
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CelebrateWhen you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. However, on a high-protein diet, lean tissue breakdown dropped to 20%, while fat breakdown increased to 80%. Because protein has a higher rate of thermogenesis than both carbohydrates or fat, your body uses up more calories trying to digest protein than other foods.
There is evidence that you need a minimum amount of protein at a meal in order to preserve your lean body mass during weight loss and to achieve a more desirable body composition.
You might be surprised to hear that a 65-year-old is likely to need more protein than a 16-year-old. Studies show that most of us tend to eat almost all of our protein in a single meal: dinner. Protein is also important for avoiding that dreaded late afternoon slump – so keep a protein-rich stash of snacks at your work desk to keep you from reaching for a quick pick-me-up through sugar or caffeine. Dietary protein and exercise have additive effects on body composition during weight loss in adult women.
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Making dinner after work, at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking.
Cornell's Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes.
The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces.
You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. And even when weight loss results are similar, fat loss tends to be higher on low-carb, high-protein diets.

By curbing hunger, high-protein meals help you better control your appetite, reduce post-meals cravings, and eventually eat less.
This threshold amount has been shown to stimulate muscle building and help maintain lean body mass.
Though you may require fewer calories as you age, you need more high-quality, nutrient-dense protein (along with exercise and resistance training) to prevent muscle wasting. Examples of good sources are: whey protein powder, chicken and turkey breast (white meat only, no skin), egg whites, nonfat cheese, nonfat Greek-style yogurt, white tuna (canned in water), fish (such as cod, flounder, haddock, halibut, trout, tilapia, and shellfish,) and very lean selections of turkey bacon, Canadian bacon and luncheon meats. For most people, breakfast is usually the meal of the day you get the least protein, so make sure to start your day with a positive protein balance. Gain deep knowledge about your behavior and body, then develop tools to make positive changes in your life that will last.
We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD.
Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.
Since positive protein balance only lasts about three hours after ingestion, it’s important to eat enough protein throughout the day.
In Wansink's tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.
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