Protein: Why It Matters for Weight Loss
Discover why protein is the most important macronutrient for weight loss and how to optimize your intake.
If there's one dietary change that consistently helps people lose weight and keep it off, it's eating more protein. Here's why protein is a cornerstone of the THINNR weight loss approach.
Why Protein Is Essential for Weight Loss
- Highest satiety: Protein keeps you feeling full longer than carbs or fat.
- Preserves muscle: During weight loss, adequate protein helps you lose fat instead of muscle.
- Burns more calories: Protein has a higher thermic effect—your body uses more energy digesting it.
- Reduces cravings: Protein helps stabilize blood sugar, reducing the urge to snack.
How Much Protein Do You Need?
For weight loss, research suggests consuming 0.7-1 gram of protein per pound of body weight daily. For a 180-pound person, that's 126-180 grams per day.
This may sound like a lot, but our nutrition guidance makes it achievable with practical meal planning.
Best Protein Sources
- Lean meats: Chicken, turkey, lean beef
- Fish: Salmon, tuna, cod, tilapia
- Eggs: A complete protein source
- Dairy: Greek yogurt, cottage cheese
- Legumes: Beans, lentils, chickpeas
- Plant-based: Tofu, tempeh, edamame
Protein Tips for Success
- Include protein at every meal: Don't save it all for dinner.
- Start your day with protein: A high-protein breakfast reduces hunger all day.
- Plan ahead: Prep protein sources so they're always available.
- Consider timing: Protein after exercise supports muscle recovery.
Protein and the THINNR Protocol
The THINNR Protocol includes detailed nutrition guidance that helps you optimize protein intake for your goals. Our providers can customize recommendations based on your preferences and lifestyle.
Find a THINNR provider to get a personalized nutrition plan that works for you.
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