Eat More Protein to Help Lose Weight

It is becoming more commonplace in society to hear that protein is vital for our body to work optimally, but also very common to hear that protein is vital in terms of helping people lose weight, and in particular in terms of fat loss as opposed to weight loss.

Protein is a crucial nutrient that must be consumed every day to allow the body to run properly and function at an optimum level. Adequate protein intake is vital for the repair and maintenance of the body. Protein is very often referred to as the ‘building blocks of the body’ as it is the main component of your muscles, skin, hair and bones. And as your body is constantly regenerating these tissues are in a continuous loop of repairing and replacing with new protein. If we are not getting good quality protein into our systems then we will not allow our body’s to repair to a good level.

How protein is beneficial for you and how it can help you lose weight.

  • Eating more protein can help to suppress hunger and appetite for hours after eating, thus helping prevent cravings and leading to lower calorie consumption across the day.


  • A higher protein intake can increase the amount of calories you burn in a day. Your body expends more calories breaking down protein than it does carbohydrates.


  • Helps to increase muscle tissue when combined with resistance training. During weight loss, it is important to prioritise fat loss and muscle retention, who wants to lose loads of weight and not be toned at the end of the process?


How can you get more protein into your diet?

Shape My Plan has loads of recipes that are high in protein across all main meals and snacks. If you are trying to up your intake aim to have a portion of protein at every meal – meat, poultry, fish, eggs, dairy and try and include one of these in each of your main meals.

It can be as simple as making a few substitutes across your meals. Such as eggs in the morning instead of cereal.  Scrambling 2 or 3  eggs in the morning will take you less than 5 mins and will keep you fuller for longer.  For snacks use Greek yogurt instead of regular yogurt, after your workout have a protein shake or protein smoothie and/or before bed drink a casein shake for slow release protein while you sleep.