Protein for Fat Loss

Many people think that protein for fat loss can only enhance post-workout recovery and build muscle. But the benefits of protein are far beyond that. Consuming enough protein is critical for optimal health, growth as well as maintaining weight. 

When it comes to losing fat, protein can play a huge role. Studies suggest that eating more protein for fat loss can enhance metabolism to burn more fat and improve body composition. 

But the question is how much protein should you eat for fat loss? And is a diet higher in protein safe? Let’s find the answer. 

What is protein?

Protein is an important macronutrient that is made of amino acids, also known as building blocks. These amino acids support the growth of cells and facilitate muscle protein synthesis. Our body needs a regular intake of protein to form enzymes and cellular transporters and support bodily tissues.

Benefits of consuming high protein for fat loss

When trying to lose fat, dietary protein can play a major role to achieve your goal. While there are various benefits of protein, they offer four main effects to help you lose fat.

Protein offers high satiety 

One of the biggest challenges to losing fat is managing your hunger. Research says that people tend to give up on their diet when they experience high levels of hunger. And that’s where protein comes into play. According to Body Transformation Coach Aditya Shrivastava, out of all micronutrients protein has the highest level of satiety. This means adding more protein to your diet, you can feel full for longer and reduce hunger pangs. 

There is no ideal protein intake to stay full. But consuming around 1.8-2.9 grams of protein per kg of body weight daily can greatly reduce hunger.

Protein retains lean body mass

During periods of calorie deficit, one is likely to lose lean body mass. But a protein-rich diet may help you prevent excessive muscle breakdown. One study examined the effect of low protein intake and high protein intake on lean body mass during a caloric deficit. The low protein group lost around 1.6kg of muscle mass and the high protein group lost only 0.3kg of muscle mass. Evidence suggests that eating 1.6g of protein per kg of bodyweight can spare lean body mass during fat loss.

Protein boosts the thermic effect of food

The thermic effect of food refers to the energy required to digest and absorb the nutrients of the food you eat. Greater thermic effects lead to greater energy expenditure after eating the meal. Protein has the highest thermic effect of all three micronutrients. However, the total effect of the thermic effect of food on daily energy expenditure is low. But it can still be helpful for long-term fat loss.

Protein is unlikely to store as fat

When more energy is consumed, it gets stored as fat. Hence, minimizing the excess intake of energy is important to lose fat. But out of all the three macronutrients, protein is harder to store as fat in our body. Overeating protein will lead to much less stored fat than operating carbs. It is because protein has to go through a different biochemical process to get stored as fat than carbs. So another reason to eat more protein for fat loss is that it will not make you fat.

How much protein should I eat to lose fat?

So now the big question- how much protein to eat for fat loss. Proper intake of protein may vary based on gender, activity level, age, and medical condition. But studies suggest daily intake between 1.6 and 2.2g of protein per kg body weight can be effective to lose fat. Athletes involved in heavy exercises should consume 2.2 to 3.4g of protein per kg for weight loss.

Sources of protein for fat loss

There are plenty of protein sources that can help you reach your protein target and lose fat. If you already eat a well-rounded diet, you may already be getting enough protein. But to maximize the benefits of protein for fat loss, you can include the following protein sources in your diet:


Chicken is a complete source of protein and a great fat loss food. It contains all the essential amino acids that are needed by your body. Besides that, it is very high in vitamin B, which helps you stay energetic throughout the day. Lean protein sources like chicken provide high-quality protein with fewer calories and less fat.


Eggs are the most common and convenient source of protein for fat loss. Like chicken, they are also complete proteins. Meaning they protein all amino acids that help your muscles grow and repair. Eggs are also rich in vitamin D and B. Vitamin B found in eggs promotes many functions in the body and produces energy. There are too many ways to incorporate eggs into a diet. You can eat it fried, poached, hard-boiled, or make a sandwich.

Fatty fish

Fatty fish such as tuna is a great source of protein as well. Not just protein, they offer a host of health benefits. Fatty fish contains omega-3s acids and a variety of vitamins including vitamin A, B12, and B6. Omega-3s acids found in fatty fish improve vision and prevent cancer. 


Soybeans are an excellent protein source for those who don’t consume meat. Belonging to the legume family, soybean is a plant-based food containing all amino acids. Soybean is also a great source of antioxidants and fiber. Soybean offers many health benefits as well. Some of them include reduced blood pressure, strong bones, and low risks of heart diseases.

Pumpkin seeds 

Pumpkin seeds are green oval-shaped seeds that are high in protein and omega-6 fatty acids. They are also excellent antioxidants and offer a range of nutrients like iron, calcium, and folate. These pumpkin seeds make a great protein-rich snacking food.


Another great vegetarian source of protein for fat loss is these tiny chickpeas. Chickpeas are soluble fibers that promote the feeling of fullness and keep your hunger under control. Chickpeas also lower cholesterol and prevent spikes in blood sugar and insulin levels.

About AnExtraRep

AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya has been into bodybuilding for the last 19 years and is known for his practical and solid knowledge. 

He is also a certified fitness trainer with I.S.S.A.

Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.

Aditya helps those who want to stay fit. Not only looking in great shape but also disease-free with a happier lifestyle.

Read More about AnExtraRep Body Transformation Program at AnExtraRep’s 12 Week Transformation Program


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