Your Guide to Protein and Successful Weight Loss

Have you ever wondered why some people seem to keep weight off while others struggle with the yo-yo cycle of losing and regaining? The answer might be simpler than you think—and it has a lot to do with getting enough protein.

If you've been trying to lose weight, you've probably focused on cutting calories. That's important, but there's another piece of the puzzle that's often overlooked: making sure you get enough protein to protect your muscle mass while you're losing weight.

Why Protein Matters More Than You Think

When you're trying to lose weight, your body doesn't just burn fat – it also breaks down muscle tissue for energy. This might not sound like a big deal, but losing muscle can actually make it much harder to keep weight off long-term. What’s more, if you’ve lost weight while using a “GLP-1” medication such as semaglutide (Wegovy/Ozempic) or tirzepatide (Zepbound/Mounjaro), then you may lose up to 10% of your muscle each year you take the medications,¹ so it’s even more important that you understand how important it is to try to maintain your lean (non-fat) body mass.

Here's why: muscle tissue is like your body's engine. It burns calories even when you're sitting still. When you lose muscle during weight loss, your metabolism slows down, making it easier to regain weight later. This is one reason why many people find themselves gaining back the weight they worked so hard to lose.

What Protein Does for Your Body

Protein isn't just about building bigger muscles. It serves several important functions, even more so when you're trying to lose weight:

Protects your muscle mass: Getting enough protein helps signal your body to preserve muscle tissue, even when you're eating fewer calories overall.

Keeps you fuller longer: Protein is the most filling of all the nutrients. It helps control hunger better than carbs or fats, making it easier to stick to your eating plan.²

Boosts your metabolism: Your body burns more calories digesting protein compared to other foods—roughly 20–30% of protein calories are used during digestion, absorption and utilization (versus 5–10% for carbohydrates and 0–3% for fats).² This means eating protein gives your metabolism a small boost.²

Reduces cravings: Studies show that eating enough protein can help reduce cravings and the constant thoughts about food that make weight loss so challenging.³

Supplies amino acids for essential functions: Muscle protein provides amino acids for energy production and the synthesis of hormones (like your body’s own GLP-1 and thyroid hormone), plasma proteins, enzymes, and more.⁴

What Happens if You Lose Too Much Muscle During Weight Loss

Muscle loss during weight loss isn’t just an aesthetic concern (losing those “guns”) but also has major effects on important physiological and functional aspects.

How Much Protein Do You Actually Need?

You might have heard that adults need about 0.8 grams of protein per kilogram of body weight daily. In US terms, that’s close to 0.36 grams per pound of body weight per day. (A pound is 2.2 kilograms.)

However, this value is based on “nitrogen balance” studies done in healthy young males. Not only do they likely underestimate protein requirements,¹³ the number reflects the minimum amount needed to prevent deficiency, not the optimal intake—especially when you’re trying to lose weight. In fact, many internationally recognized professional organizations actually recommend around double the RDA.⁴

For weight loss: most people do better with 1.2–1.6 grams of protein per kilogram of body weight each day. To put this in perspective:

If you weigh 150 pounds (68 kg), aim for about 80–110 grams of protein daily.

If you weigh 200 pounds (91 kg), aim for about 110–145 grams of protein daily.

Special Considerations

If you're over 65

You may need even more daily protein—up to 2.0 grams per kilogram—because your body becomes less efficient at using protein as you age.¹⁴

If you're very active

Athletes and highly active people may need 1.8-2.7 grams per kilogram to maintain their muscle mass and performance.¹⁵

If you have kidney disease

You'll need to work with your healthcare provider, as you may need to limit protein intake.

What Are the Best Protein Sources?

Not all proteins are created equal. The best sources contain all the essential amino acids your body needs:

Animal Proteins (complete proteins):

• Lean meats (chicken, turkey, lean beef)
• Fish and seafood
• Eggs
• Dairy products (Greek yogurt, cottage cheese, milk)

Plant Proteins (may need to be combined):

• Beans and lentils
• Quinoa
• Nuts and seeds
• Tofu and tempeh

Budget-Friendly Options:

• Canned fish (tuna, salmon)
• Eggs
• Dried beans and lentils
• Generic protein powders

Calculating Your Protein Content

There are multiple sites where you can input body measurements, and they will provide recommended protein for you. However, be aware that they are most likely depending on the RDA, which as explained above, is probably insufficient for daily needs, especially if you’re restricting your calories. Instead, we suggest you base your daily amount on the recommendations here and use a general guide such as Box 216 to help you figure out what you’re getting in your individual foods. You can also refer to guides such as this one from Johns Hopkins Medicine for a more extensive list, or sites like this one that allow you to scan a bar code to see the protein content of the food.

When and How to Eat Protein

Spread It Out

Instead of eating most of your protein at dinner, try to include 25-30 grams at each meal. This helps your body use the protein more effectively throughout the day.

Don't Skip Breakfast

Many people eat very little protein at breakfast, which is a missed opportunity. Try adding eggs, Greek yogurt, or a protein smoothie to your morning routine.

Post-Workout

If you exercise, having some protein within a couple of hours after your workout can help with muscle recovery.

Common Challenges and Solutions

"Protein is too expensive"

Try more affordable options like eggs, canned fish, dried beans, or generic protein powders. Buying in bulk can also help reduce costs.

"High-protein foods upset my stomach"

Start gradually increasing your protein intake rather than making dramatic changes all at once. Make sure you're drinking enough water and getting enough fiber.

"I don't like meat"

There are plenty of non-meat protein sources. Combine different plant proteins throughout the day to ensure you get all essential amino acids.

"I can't eat that much protein"

Protein supplements can help bridge the gap if you're struggling to get enough from food alone. A protein shake or powder mixed into smoothies can be an easy addition.

"I still feel hungry"

Consider supplementing with Calocurb to help increase your body’s own natural GLP-1. It’s been proven to reduce hunger and cravings and make people feel full faster so they eat less at subsequent meals.

Exercise Is Important!

In addition to increasing your protein intake, it’s very important to include exercise as part of your program to maintain muscle mass. Resistance exercise (strength training) is particularly necessary to stimulate muscle growth, but cardio is also valuable.¹ Strength training includes activities like lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats.

Cardio Exercise

• Aim for 150–300 minutes of moderate exercise per week (like brisk walking)
• OR 75–150 minutes of vigorous exercise per week (like jogging or cycling)
• You can break this up however works for you – even 10-minute sessions count

Strength Training

• Include muscle-strengthening activities at least 2 days per week
• Work all major muscle groups: legs, hips, back, core, chest, shoulders, and arms
• You don't need a gym – bodyweight exercises, resistance bands, or household items can work

Your Personal Exercise Plan Should Consider

• Your starting point:
  • Current fitness level
  • Any existing health conditions
  • Joint problems or mobility limitations
  • Heart health and risk factors
• Your lifestyle:
  • Access to gyms, equipment, or safe walking areas
  • Time availability
  • Personal preferences (group classes vs solo workouts)
  • Motivation level and what keeps you engaged
• Your body's needs:
  • Age (older adults may need more focus on balance and flexibility)
  • Gender (men and women may lose muscle differently during weight loss)
  • Current medications that might affect exercise

Important Things to Remember

• Start slowly: If you're new to exercise, begin with shorter sessions and lighter intensity
• Listen to your body: Some muscle soreness is normal, but sharp pain isn't
• Be consistent: Regular, moderate exercise is better than occasional intense workouts
• Mix it up: Combining different types of activities can prevent boredom and work different muscle groups

Consider working with a healthcare provider, certified trainer, or physical therapist to develop a safe, effective plan, especially if you have:

• Heart disease or high blood pressure
• Diabetes
• Joint problems or previous injuries
• Haven't exercised regularly in a long time

The best exercise plan is one you'll actually stick with. Whether that's walking with a friend, following online workout videos, joining a gym, or playing recreational sports, the key is finding activities you enjoy and can do consistently. Combined with adequate protein intake, regular exercise—especially strength training—will help you lose fat while keeping your valuable muscle mass.

What to Expect

When you start eating more protein during weight loss, you might notice:

• Feeling fuller between meals
• Fewer food cravings
• More stable energy levels
• Better maintenance of your weight loss over time

Remember, the goal isn't just to lose weight—it's to lose fat while keeping your valuable muscle tissue. This approach helps ensure that the weight you lose stays off.

Working with Your Healthcare Team

Before making significant changes to your diet, especially if you have any health conditions, it's a good idea to talk with your healthcare provider or a registered dietitian. They can help you determine the right protein target for your specific situation, make recommendations about exercise and the use of supplements such as Calocurb, and monitor your progress.

The Bottom Line

Successful weight loss isn't just about eating less – it's about eating better. Getting enough high-quality protein while you're losing weight and implementing resistance training help protect your muscle mass, keep your metabolism running efficiently, and make it easier to maintain your results long-term.

Think of protein as your secret weapon in the fight against weight regain. By making it a priority now, you're setting yourself up for lasting success.

References

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