More protein, fewer kilos: losing weight without feeling hungry

Proteins are one of the three main macronutrients your body needs, alongside carbohydrates and fats. Your body needs more of these ‘macros’ than of micronutrients, such as vitamins and minerals.

Proteins are the building blocks of your body. Unlike carbohydrates and fats, your body prefers not to use protein as an energy source.

Fun fact: every cell in your body is made up of protein, and your body needs protein to renew and repair cells. That’s why protein is essential for the health of your muscles, organs, skin, hair and nails, among other things.

But that’s not all. Protein also plays an important role in your metabolism and hormone balance, which helps you reach and maintain your target weight.

Essential and non-essential amino acids

Proteins are made up of amino acids. There are 22 different amino acids, 13 of which your body can make itself – we call these non-essential amino acids. The other 9 amino acids have to come from your food, because your body can’t produce them itself. These are called the essential amino acids.

Want to lose weight successfully and stay healthy? Then make sure you get enough essential amino acids. Read on to find out the best way to do that.

If you want to lose weight, protein-rich food is your best friend. It not only helps you feel full for longer, but also increases the number of calories you burn [1-3].

The fact that protein-rich food is effective against excess kilos is shown, for example, by the following: in one study, overweight adults lost an average of 5 kg in 12 weeks by increasing their protein intake from 15% to 30% of their daily calories, without changing anything else in their diet [4].

Of course, you don’t just want to reach your target weight, you want to maintain it too. A high protein intake helps you there as well. Research shows that a slight increase in your protein intake (18% instead of 15% of your daily calories) results in 50% less weight regain after losing weight [5].

7 ways protein helps you lose weight

A protein-rich diet helps you burn fat, especially around your belly [1,6,7]. But how exactly does that work?

Protein helps you lose weight in several ways. Here are the 7 main reasons why it is indispensable in your battle against the kilos.

1. Protein makes you feel full

One of the biggest obstacles and annoyances when you want to lose weight is hunger. A rumbling stomach is not only unpleasant, it also makes it very hard not to open that bag of crisps. Does losing weight without feeling hungry sound too good to be true? It isn’t. That is exactly what protein-rich food helps you with. Protein makes you feel full sooner and for longer [8]. That’s because it stimulates the production of hormones such as PYY and GLP-1, which make you feel nice and full and satisfied [9]. In addition, protein-rich food lowers the level of the hormone ghrelin, also known as the ‘hunger hormone’ [10]. This can mean you automatically take in fewer calories [4,6].

2. You burn extra calories digesting protein

Protein helps you burn extra calories automatically, without having to do anything extra for it. Simply by increasing your protein intake, you can burn an extra 80-100 calories a day [11-13]. This is because it takes more energy to digest protein than carbohydrates or fats, which gives your metabolism a boost.

3. Stable blood sugar levels

You probably recognise this: after eating fast carbohydrates, such as fast food or sweets, you feel energetic for a moment, but then quickly hit a slump. This has to do with fluctuations in your blood sugar level. Unlike carbohydrates, protein ensures your blood sugar doesn’t spike quickly. A stable blood sugar level is important if you want to lose weight, because it affects your hunger, energy management and fat storage. When your blood sugar rises quickly, your body produces extra insulin to absorb the glucose into your cells. These rapid rises in insulin can lead to fat storage, more hunger and the all-too-familiar cravings.

4. Stimulating fat burning

Following on from the previous point: when your blood sugar is stable and isn’t constantly rising due to sugary food, your body needs to produce insulin less often. Low insulin levels promote fat burning, because with a stable blood sugar level your body switches more quickly to burning fat reserves.

‍5. More muscle mass

Studies show that eating plenty of protein can help increase your muscle mass [14,15]. And that muscle mass helps you burn fat. What’s more, a high protein intake can help prevent muscle loss while losing weight [16-18]. That’s important, because muscles burn more calories than fat, even at rest.

6. Protein reduces cravings and the urge for late-night snacking

Binge eating can seriously get in the way of your weight loss. A binge is different from normal hunger. It’s not just about your body’s need for energy or nutrients, as with hunger, but about your brain needing a reward [19]. Resisting binges can be difficult, so it’s better to prevent them. How? By eating enough protein.

A study among overweight men showed that if you increase your protein intake to 25% of your daily calories, binges decrease by no less than 60% and the urge to snack in the evening even halves [20].

Furthermore, a study among overweight teenage girls found that a protein-rich breakfast reduces cravings and late-night snacking. This is due to the positive effect on dopamine, a hormone that plays an important role in binge eating [21].

7. Positive influence on the hormones that affect your weight

Protein lowers the level of the hunger hormone ghrelin, while raising the appetite-suppressing hormones GLP-1 and PYY [22-24]. The result: you feel full for longer and suffer less from cravings (for snacks).

There is some debate about the optimal amount of protein you should get each day. The Dutch Health Council recommends getting around 0.83 grams of protein per kilogram of body weight per day, if you are an adult and lead a moderately active life.

That works out, for example, to:

• Man weighing 95 kilos: 78.85 grams of protein per day

• Woman weighing 75 kilos: 62.25 grams of protein per day

However, many researchers stress that these figures indicate a minimum intake rather than an optimal amount [25]. A higher protein intake can in fact contribute to weight loss and improve your overall health [26-31].

As a guideline, aim for about 30% of your daily calories to come from protein. This percentage is often seen as ideal for supporting weight loss. It doesn’t have to be exactly 30% every day; between 25% and 35% is fine.

It’s also smart to spread your protein across the day. By eating a good portion of protein at every meal, you support your body best.

In addition, it’s not just the quantity that matters, but also the quality of the protein. Choose high-quality protein, because it provides the essential building blocks your body needs.

There are animal and plant-based proteins. Animal proteins are considered complete, because they contain all the essential amino acids your body needs.

Plant-based proteins often don’t contain all the amino acids, but by combining them with other plant-based sources, you can still create a complete profile.

The advantage of plant-based sources is that they are often rich in fibre, vitamins and minerals, which support your weight loss and health.

For optimal weight loss and good health, we recommend including both animal and plant-based protein in your meals.

Animal products

Product Protein per 100 grams

Chicken breast 31 grams

Lean beef 26 grams

Salmon 20 grams

Tuna 25 grams

Eggs 13 grams

Low-fat quark 8-10 grams

Cheddar cheese 25 grams of protein

Cow’s milk (semi-skimmed) 3.5 grams

Lobster/prawns 19-22 grams

Greek yoghurt 9-10 grams

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Plant-based products

Product Protein per 100 grams

Lentils (cooked) 9 grams

Chickpeas (cooked) 8 grams

Black beans (cooked) 9 grams

Tempeh 19 grams

Quinoa (cooked) 4.4 grams

Chia seeds 16 grams

Peanuts 25 grams

Almonds 21 grams

Pumpkin seeds 19 grams

Hemp seeds 31 grams

You now know that it’s important to get enough protein if you want to lose weight. But how do you know how much protein you’re getting in a day? Use one of the following three methods, for example.

Use an app

One of the easiest ways to track your protein intake is by using a nutrition app. There are several apps you can use, such as MyFitnessPal, Yazio and Lifesum. You can enter your meal into the app, which then automatically calculates the amount of protein you’ve taken in.

Many apps let you set a personal goal, so you can see whether you’re on track to reach your target weight and health goals.

Read labels

The packaging of a product often states the amount of protein per 100 grams or per portion. This lets you make a good estimate of whether you’re eating enough protein.

Use recipes that state the amount of protein

There are many cookbooks, blogs and websites that list nutritional values, including protein content, per recipe. This makes it easier to plan meals that fit your protein goals. That way you don’t have to calculate how much protein you’re getting yourself.

Tips for reaching your protein goal

1. Plan your meals – Make sure every meal contains a source of protein, such as meat, fish, legumes or nuts.

2. Vary your protein sources – Alternate between animal and plant-based protein to get a diverse range of nutrients.

3. Watch your portion sizes – Make sure you get enough protein by matching your portions to your needs.

4. Use protein-rich snacks – Make a habit of choosing protein-rich snacks to spread your intake evenly across the day.

5. Make use of protein shakes – A quick and easy way to increase your protein intake, especially after a workout.

Protein plays an important role in weight loss, because it keeps you feeling full for longer, stimulates fat burning and gives your metabolism a boost.

The optimal protein intake varies from person to person, but as a guideline you can aim for 25-35% of your daily calories from protein.

Both animal and plant-based proteins offer health benefits. So choose a varied diet with enough protein from different sources.

Keep track of your protein intake, for example with the help of apps, by reading labels or by following recipes that state the amount of protein.

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Wellis follows strict guidelines for sourcing information and relies on peer-reviewed studies, academic institutions and medical associations. We strive to always use reliable and up-to-date sources. This article is intended as general information and not as medical advice. Always consult a doctor or qualified healthcare provider for personal care.

How we reviewed this article

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What do you eat on a protein-rich diet?

On a protein-rich diet you eat a variety of protein sources, both animal and plant-based. For example:

• Meat

• Poultry

• Fish

• Eggs

• Dairy

• Beans

• Legumes

• Grains

• Nuts

Can you lose weight by eating protein-rich food?

Yes, eating protein-rich food can help with weight loss. That’s because you feel full for longer when you eat enough protein, and it can stimulate your metabolism.

Which foods contain the most protein?

Some foods that are rich in protein are:

• Poultry (such as chicken and turkey breast)

• Eggs

• Seafood (such as prawns, tuna and halibut)

Why is protein important for losing weight?

Protein helps you stay full for longer, so you’re less likely to reach for snacks. It also makes you burn more calories, contributes to higher fat burning and helps preserve muscle while you lose weight.

How much protein should I eat to lose weight?

The amount of protein you need depends on factors such as your weight, age, how active you are and your goals. In general, it’s recommended to take 1.2 to 2 grams of protein per kilogram of body weight per day if you want to lose weight, depending on how much you exercise and your muscle mass.

When is the best time to eat protein?

It’s best to spread your protein intake evenly across the day. To do this, add a source of protein to every meal and snack. That way you give your body the building blocks it needs for muscle recovery, energy and satiety throughout the day.

Can I eat too much protein?

Yes, too much protein can put a strain on your kidneys, particularly if you have existing kidney problems. However, in healthy people amounts of up to about 2.5 grams per kilogram of body weight are generally safe. If in doubt, it’s a good idea to consult a dietitian or doctor.

Do I need to use protein shakes to lose weight?

Protein shakes can be handy for topping up your protein intake, especially if you struggle to get enough protein from your food. However, they’re not a must; you can also lose weight by eating protein-rich foods such as chicken, fish, eggs and beans.

Does protein help reduce belly fat?

Yes, protein can help reduce body fat, including around the belly, because it increases your metabolism and reduces your feelings of hunger.

Can I lose weight on a vegetarian or vegan diet?

Yes, you can lose weight perfectly well on a vegetarian or vegan diet. Important plant-based protein sources such as tempeh, beans, lentils, quinoa and nuts help you reach your protein goals.

What are the symptoms of too little protein intake?

Symptoms of a protein deficiency include fatigue, muscle loss, a weakened immune system, hair loss and slower recovery after exercise.

How can I easily track my protein intake?

You can use a nutrition app to easily track how much protein you get each day. You can also gain insight into your protein intake by reading food labels.

How quickly do you lose weight on a protein diet?

How quickly you lose weight on a protein diet depends on various factors such as your total calorie intake, how much you exercise and your metabolism. If you want to lose weight healthily and for good, losing between 0.5 and 1 kg per week is optimal.