Chris Lee

Oct 6, 2022 3 Min Read

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Want to Lose Fat? Eat More Protein.

Most people have no clue that they are eating such little amounts of protein. Even worse, they don't know all of the fat loss benefits that eating more protein could have.

Tell me if this sounds familiar… You want to start losing some fat after 2 years of being home the majority of the time. You look through search engines and social media to guide you to get the fastest results. Eat less and move more. You start eating as much as a 5 year old child and doing cardio more than Rocky did in all of his movies. You lose some weight, but realize you lost both fat AND muscle. What happened?


You didn’t eat ENOUGH protein and didn’t perform PROPER resistance training. The result? You lost weight, BUT your body fat percentage may have increased because you lost lean muscle off your frame. Your intention was pure. Lose weight to be healthier and look better, yet you seem to be looking smaller but around the same as you did before.Let’s change that. 


Protein is one of 4 main macronutrients, the other 3 being carbohydrates, fats, and alcohol. Out of the 4, Protein plays a significant role in muscle retention, tissue regeneration, and satiety. In English, protein makes you maintain lean muscle, helps you recover/ rebuild tissues all over the body, AND keeps you fuller longer. 


Protein helps maintain lean muscle. When dieting especially, eating a sufficient amount of protein helps keep your lean muscle on your body while losing the fat. How? When in a caloric deficit, your body is using its own resources for fuel since the amount coming in isn’t the same or more than being expended on a daily basis. The body will start to pull stored energy all over the body. Without enough protein, the body will take some of the muscle and convert it into energy along with the stored fat around your body. Eating enough protein will counteract the majority of that issue and make you lose fat instead. 


Protein helps recovery and regenerate tissue around the body. When performing resistance training, you are actively breaking down tissue at that moment, then recovering until the next bout. In that interim, you need a sufficient amount of protein to optimize the maintenance or regeneration of new muscle tissue on the body. In the context of losing fat, eating sufficient amount of protein will help you maintain the muscle you already have while losing the fat, therefore making you look better too. Without enough protein, your recovery will suffer. Workouts will start to decline. You’ll feel extra sluggish. You’ll be spinning your wheels continuously, making you feel hopeless.

Protein helps you feel full longer. Increasing your protein intake will dramatically make you feel fuller in between meals. Eating high quality sources of protein like lean meats, seafood, tofu, etc. are extremely filling, especially when eating the right amounts of it. Eating other macronutrients typically make you hungrier faster. The easiest ones to think of are carbs and fats combined like doughnuts, cookies, pastries, etc. When eating a diet rich in protein, you’ll automatically feel fuller because it takes a lot longer in the body to digest in relation to just fats, just carbohydrates, or the combination of the two. When dieting, your hunger levels will start to rise. Eating more protein will combat this as much as possible. When you feel fuller between meals, satisfied with the taste of the food, AND start to see results, you’ll wish you started sooner. 


Now you want to know how much protein you should be shooting for. Take your bodyweight in pounds and multiply it by .6 grams for the minimum. Multiply by 1 if you want the theoretical higher end. For example, I currently weigh 175 pounds which means the low end for me would be 105g per day to 175 pounds per day for the high end. I personally shoot for 155-175g per day because it keeps me satiated between my meals. That helps me adhere to my fat loss phase.


What does 105g of protein in a day look like? 

Breakfast: 3 eggs, greek yogurt = ~30g of protein

Lunch: 4 ozs of chicken breast = ~25g of protein

Post-Workout/ Snack: Protein Shake = 25g Protein

Dinner: 4ozs of Steak =~ 25 g protein


If that looks like you’ll be eating more food than you’re currently eating, you definitely were not eating enough protein. This is also the low end of what I would hypothetically be eating. 


What does 175g of protein a day look like?

Breakfast: 3 eggs, greek yogurt, chicken sausage = ~ 40g protein

Lunch: 8ozs of chicken = ~45g protein


Post Workout/ Snack: 2 scoops of protein = 46g


Dinner: 8 ozs of ground beef= 46g of protein

Total = ~ 177g protein


Now that you have a general understanding of how much protein you need to eat, give it a try. Be consistent. See the effects of eating sufficient amounts of protein on your body. Trust me, you’ll be satisfied with the results. Less fat, more muscle. Stronger in the gym. Clearer skin. Regulated appetite. More energy. These are just a few benefits of a plethora that you’ll start to see when you lose fat by increasing your protein intake.

If you like what you’ve read here and want to explore other ways we at Generation Fit can help you on your fitness journey, feel free to contact us.

If you like what you’d like to work with us 1-1, click here to learn more.

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About The Author

Chris lee is the co-founder of Generation fit. When he's not busy transforming his client's bodies, you can catch him lifting, playing spikeball with friends, hanging out at the beach, or playing video games like "Call of Duty".

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