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Why Protein is a Key Nutrient in Your Weight Loss Journey

Want to help preserve muscle protein is the way..

Nutrition, Health and Wellness | Feb.28, 2024

Protein and weight loss go together in important ways. High protein consumption while you’re losing weight helps preserve muscle mass and support weight loss maintenance.

Sounds simple so far. But if you’re on a weight loss journey, you know it can be filled with all sorts of variables that factor into reaching your personal goal.

What we can offer here is one of the keys to unlocking that door to improved muscle health:  Protein.

Let’s take a closer look at how this nutrient can help you.

If You’re Losing Weight, You’re Likely Losing Muscle

Weight loss brings some obvious changes, but one of the big ones tends to go overlooked: muscle loss.

You can lose 11%-50% of your muscle mass as you’re losing weight. 1 2 3 And that’s a key reason to be pro-protein.

“As intake or appetite changes, it can be hard for people losing weight to get the protein, vitamins and minerals they need to support their unique health goals,” said Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott. “Those gaps in nutrition can have a negative impact on muscle health.”

How do you address a problem like that? You can probably guess by now.

Protein is an essential building block for muscle, and consuming a high protein diet during weight loss helps preserve muscle mass and supports weight maintenance.

Now, let’s explore ways to add more protein to your lifestyle.

How to Pack on the Protein

If you’re on a weight loss program, it might take some planning to find ways to add protein throughout the day. Start by talking to your healthcare provider to figure out the right target or range for your individual needs.

It goes without saying that your needs will differ from everyone else’s, but a very general rule of thumb is to aim for 25-30 grams of protein at every meal.

The good news is there are plenty of options to consider for protein-packed foods. Foods high in protein include:

• Lean meat, such as turkey and fish (for example, salmon, trout and tuna).
• Low-fat dairy, such as cottage cheese and Greek yogurt.
• Plant-based protein sources such as lentils, almonds and quinoa.

When it comes to portion size, the answer is in the palm of your hand.

Aim for approximately the size of your palm when it comes to lean meats and dairy (3 ounces): This will give you anywhere from 17-26 grams of protein. Think in terms of two thumbs when it comes to nuts and seeds (1/4 cup), which will give you 7-9 grams of protein. And consider the size of your fist when it comes to beans, legumes and quinoa (1 cup), which can contain between 8-12 grams of protein.

If you’re on the go or short on time to meal prep or cook, one option is to reach for a protein drink such as our new PROTALITY nutrition shake . It has 30 grams of high-quality protein to support muscle health, B vitamins for energy metabolism, and provides 25 vitamins and minerals and 4 grams of fiber for digestive support.

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Strategize for Success

Keep a few other nutrition tips in mind:

• Variety is the spice of life … but so is cumin. And rosemary and curry powder and on and on. Try switching up your seasonings to keep things interesting for your taste buds.
• Stay hydrated. Make sure you get plenty of water, unsweetened tea or a hydration all-star like our Pedialyte electrolyte solution.
• Make fiber your friend. Fruits and veggies can help in particular: If they make up half of your plate, you are set up for success.

Above all, don’t forget what you’ve learned about protein and weight loss. This key nutrient can truly help unlock your potential.

1 Chaston TB, et al. Int J Obes (Lond). 2007;31(5):743-50. 2 Pownall HJ, et al. Obesity (Silver Spring). 2015;23(3):565-72. 3 Sargeant JA, et al. Endocrinol Metab (Seoul). 2019;34(3):247-62

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• weight loss

Fueling Fat Loss: How Protein Accelerates Your Weight Loss Journey

This article explores how increasing the amount of protein you eat can support weight loss and provides easy tips on how to incorporate protein into your diet for maximum results. 

By Andres Ayesta , MS, RD

• Protein is an essential macronutrient that provides building blocks for the body and is found in various tissues.
• Weight loss is achieved by creating a calorie deficit, either through consuming fewer calories or increasing calorie expenditure.
• Protein has a significant impact on weight loss by affecting appetite-regulating hormones, preserving muscle mass, and increasing the thermic effect of food.
• To optimize weight loss, it is recommended to consume 1.8-2.7 grams of protein per kilogram of body mass or 0.8-1.2 grams per pound.
• Strategies for incorporating protein into the diet include adding a protein source to each meal, distributing protein intake throughout the day, planning protein-packed snacks, and considering protein supplements when necessary.

Protein is one of the three macronutrients. It provides the building blocks for our bodies and is found in muscle, bone, skin, hair, and almost every other kind of body tissue [1]. Through its impacts on satiety and metabolism, protein is arguably the most important nutrient when it comes to achieving weight loss. But many people struggle to get an optimal amount of protein to reach their goals.  

How Weight Loss Happens

Before we dive into the specifics of how protein supports weight loss, it’s important to understand the concept of energy balance. You can find a full explanation of the science of weight loss in this article . But, we’ll summarize it briefly here: weight gain or loss is determined by the balance between the calories consumed and the calories burned each day [2].

To lose weight, you need to create a calorie deficit by burning more calories than you consume through your diet. This forces the body to use stored energy (fat) to meet its energy needs, resulting in fat loss over time [2]. There are a few different ways your body burns calories:

• Basal Metabolic Rate - the calories burned just to keep you alive (ie. beating your heart, breathing, chemical reactions in the body) [3]
• Thermic Effect of Food - the calories burned by digesting food [2].
• Exercise Activity Thermogenesis (EAT) - the calories burned during intentional exercise [2].
• Non-Exercise Activity Thermogenesis (NEAT) - the calories burned in any activities outside of intentional exercise (eg. walking around the house, typing, fidgeting) [3]

So, if your goal is weight loss, it’s necessary to take in fewer calories from your diet, increase the energy you burn in the four categories above, or a combination of both [2]. Adding more protein to your diet impacts both the amount of energy you take in and the amount of energy you burn [4].

The Power of Protein for Weight Loss

There are several ways that protein impacts calorie intake and expenditure:

Effects on Appetite-Regulating Hormones

When you eat foods that are high in protein, they help you feel fuller for longer, so you naturally consume fewer total calories throughout the day. 

One of the main ways this occurs is by affecting the hormones involved in hunger and satiety. When you eat a high protein meal, it triggers the increase of hormones that cause you to feel full, including glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide tyrosine-tyrosine (PYY). Protein also suppresses appetite by reducing levels of ghrelin, which is known as “the hunger hormone” [4]. Interestingly, studies have found that higher protein diets can help reduce late-night eating, which is a struggle that keeps many people from succeeding with their weight loss efforts [5].

Preserving Muscle and Boosting Metabolism

Muscle loss is a common side effect of weight loss that you want to avoid. Muscle tissue is metabolically active, meaning it burns calories even when you’re not exercising. So, the more muscle you have, the easier it is to lose weight [4].

By consuming an adequate amount of protein, you provide your body with the necessary building blocks to maintain and repair muscle tissue. When you pair high protein intake with strength training, you can increase your muscle mass, which boosts your metabolism [6].

Increased Thermic Effect of Food

The thermic effect of food – one of the ways your body burns calories that we described above – is the energy expenditure required for digestion, absorption, and storage of nutrients. Protein has a higher thermic effect compared to carbohydrates and fats, meaning you burn more calories when digesting protein-rich foods , which slightly increases overall energy expenditure [2].

How Much Protein Do You Need for Weight Loss?

While the recommended dietary allowance (RDA) for adults is 0.8 grams (g) of protein per kilogram of body mass (g/kg) or 0.36 grams per pound (g/lb), this amount of protein is not optimal if your goal is weight loss [7].

To avoid muscle loss when you’re in a calorie deficit while feeling full and satisfied, you want to aim for 1.8-2.7 g/kg or 0.8-1.2 g/lb. [6]. The easiest estimate is to aim for 1 gram of protein per pound of bodyweight every day (e.g., if you weigh 150 lbs., eat 150 g of protein daily). You can use an app (such as MyFitnessPal or Cronometer) to track your protein intake and become familiar with the amount of protein in the foods you commonly eat.

Incorporating Protein into Your Diet

To make the most of protein's benefits for weight loss, consider the following strategies:

1) Include at least 20 g of protein at every meal 

Most of the time, choose fresh, lean, and minimally processed sources of protein, such as poultry, fish, tempeh, legumes, eggs/egg whites, and Greek yogurt. These options offer high-quality protein with additional nutrients and are low in saturated fat [1]. 20-25 g of protein in a single meal is enough to maximally stimulate muscle protein synthesis, allowing you to maintain and build muscle mass [8].

2) Distribute Protein Intake Throughout the Day

Rather than consuming most of your protein in a single meal, spread it out over the course of the day. This approach optimizes muscle protein synthesis and ensures a steady supply of amino acids for your body's needs [8].

3) Plan Protein-Packed Snacks

When hunger strikes between meals, reach for protein-rich snacks like Greek yogurt, and cottage cheese, or plant-based options like roasted chickpeas or edamame. These snacks not only provide a satiating effect but also contribute to hitting your daily protein goals.

4) Consider Protein Supplements

I constantly find that my clients struggle to hit their protein targets to optimize weight loss.  If you find it challenging to meet your protein requirements from whole food sources alone, protein powders can be a convenient option [1]. They are a great way to get more protein in when you’re on the go, short on time, or you’re craving something sweet. 

Protein plays a crucial role in accelerating your weight loss journey. By incorporating protein into your meals and snacks, you can promote satiety, preserve lean muscle mass, and increase your metabolism. Remember to prioritize lean sources of protein and distribute your intake throughout the day for maximum benefits and use high-quality protein supplements if necessary to hit your daily protein goals.

Need a delicious way to hit your protein needs?  Click here to buy SHIFTED 100% Whey Protein Isolate . SHIFTED Whey Protein Isolate is the highest quality, complete protein containing 12 grams of essential amino acids (EAAs) and 5.5 grams of branched chain amino acids (BCAAs).

About the Author

Andres Ayesta is a sports dietitian and the founder of Planos Nutrition , with over 12 years of experience helping people transform their nutrition and lifestyle. He works with busy professionals and parents to help them lose weight, improve their confidence, and show up as the best version of themselves, using a personalized, evidence-based nutrition blueprint.

With a Bachelor's Degree in Nutrition and Dietetics from the University of Southern Indiana and a master's degree in Exercise Science and Sports Nutrition from the University of Central Florida, Andres has earned numerous certifications, including Certified Strength and Conditioning Coach (CSCS) and Certified Specialist in Sports Dietetics (CSSD). He is a licensed Registered Dietitian in the state of Florida and provides coaching programs worldwide. To connect with Andres, you can find him on TikTok @andresthedietitian or Instagram @andresayesta

References:

• Hoffman JR, Falvo MJ. Protein–which is best?. J Sports Sci Med. 2004 Sep;3(3):118.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
• Hall KD, Heymsfield SB, Kemnitz JW, Klein S, Schoeller DA, Speakman JR. Energy balance and its components: implications for body weight regulation. Am J Clin Nutr. 2012 Apr 1;95(4):989-94. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/
• Levine JA, Kotz CM. NEAT–non‐exercise activity thermogenesis–egocentric & geocentric environmental factors vs. biological regulation. Acta Physiologica Scandinavica. 2005 Aug;184(4):309-18. https://pubmed.ncbi.nlm.nih.gov/16026422/
• Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020 Sep 9;29(3):166. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
• Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity. 2011 Apr;19(4):818-24.  https://onlinelibrary.wiley.com/doi/10.1038/oby.2010.203
• Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011, 29, S29-S38.  https://pubmed.ncbi.nlm.nih.gov/22150425/
• Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016, 41, 565-572.  https://pubmed.ncbi.nlm.nih.gov/26960445/
• Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15(1):10. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

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Protein for Weight Loss – What You Need to Know for Success

April 19, 2023

We were introduced to protein in our elementary school as the building block of our body. Over the years we learnt about the versatility of this macronutrient ranging from its role in cellular processes, hormone synthesis and physical movements to being an essential component in the transportation of various substances between organs.

Table of Contents

However, there are a number of doubts that shroud protein consumption such as

• Is protein an absolute necessity for everyone?
• What’s the correct amount of protein consumption in order to reach one’s health goal?
• What variety of protein is suited for different groups of people depending on their age, activity level, weight target etc.?
• And the most frequently asked question of all is, does protein assist in weight loss or help gain weight?

This article addresses the relationship between protein consumption and weight loss. But before we begin, we’ll take a few steps back to better understand this macronutrient. 

Types of Protein

There are 20 different types of amino acids which combine to give protein. Some amino acids are classified as “essential” and must be obtained from food, while others are classified as “non-essential”, and your body can produce them.

Getting adequate protein daily is essential for optimal health, growth, development, and function at every age and stage.  It is vital to understand where you can get your protein intake.

There are many different protein sources, which can get confusing, especially if you have any dietary restrictions or allergies. The main idea is to know where you can get the optimum amount of protein without compromising on other factors. 

Protein sources can broadly be classified as

Animal-Based Proteins 

These come from animal products, mainly dairy-based products such as milk and yoghurt, and animal meat such as chicken, mutton, pork, lamb etc. These are considered as complete proteins primarily because they contain all nine essential amino acids that one needs to function. 

Plant-Based Protein 

These proteins get derived from plants, from peas and soy to chickpeas and brown rice. Unfortunately, these are incomplete proteins because they typically lack at least one critical amino acid your body requires.

Ways to Use Protein for Weight Loss

According to studies , the recommended dietary allowance, (RDA) for a healthy adult with minimal physical activity, is 0.8 grams per kg body weight per day.

So, for a person weighing 60 kg, a minimum of 60 grams of protein should be ideal. However, this also depends on other factors like your height, weight, medical background, activity levels and health goals. For example, older people, more active people, and those who are pregnant or breastfeeding require more protein. 

To complement your weight loss journey, increase your protein intake to around 1.6-2.2 grams per kilogram of body weight. You can also calculate it by keeping protein around 25-30% of your daily caloric intake. It will help you balance the amount of protein you consume while ensuring your intake is not too high. 

As aforementioned, protein is one of the basic elements for leading a healthy life. Proteins are also responsible for the synthesis of enzymes and various hormones. True deficiency is uncommon in urban areas, although a low intake can lead to muscular atrophy and an increased risk of fractures. A severe protein deficiency can hinder children’s growth, contribute to fatty liver and skin, induce oedema, and worsen infections. Kwashiorkor and marasmus are two major protein deficiency diseases.

On the flip side, consuming excess proteins will lead to fat accumulation in your body, leading to unhealthy weight gain. It can also lead to bad breath, constipation, dehydration, and diarrhoea. A high protein diet, when consumed for long periods, can lead to calcium homeostasis and bone disorders, renal function disorder, enhanced cancer risk, liver function disorder, and enhanced coronary artery disease. 

Thus, it’s important to consume protein in regulated amounts as recommended by a certified nutritionist. There are various chemicals in our bodies that influence our nutrient requirements. 

The metabolic tests check the level of different substances in the body and denote the overall health status. An abnormal level of any substance is an indication of an underlying health condition.

The test results can be further used for screening, diagnosis, treatment and monitoring of diseases and general health evaluation. The latest comprehensive metabolic panel devised with the new HealthifyPro will help you get a broad medical screening to better understand your health and monitor your bodily functions from time to time.

You can also track your food through the calorie tracker, learn all about your body with the data from the Smart Scale and CGM, and get actionable tips from pro coaches to reach your health and fitness goals with HealthifyPro. The power of Pro allows you to understand your lifestyle and make changes real-time. To know more, check out HealthifyPro !

Benefits Of Protein For Weightloss

1. keeps you satiated for longer .

According to studies , protein is the most filling macronutrient. The macronutrient tends to reduce the ghrelin (hunger hormone) levels in the body while boosting levels of the peptide YY, which further helps an individual feel full.

It reduces your portion size and keeps you satiated for longer periods of time. The urge to snack and binge on unhealthy food items also reduces after a protein-rich diet. 

If you’re looking to lose weight, try replacing some of the carbs and fats in your diet with protein. You can simply add a few extra bites of meat while making your rice serving smaller.

2. Preserves Lean Mass 

Protein is considered the building block of muscles. Consuming adequate amounts of it helps maintain muscle mass and promotes its growth while doing strength training. If you’re physically active or trying to gain muscle, ensure you’re consuming sufficient protein. High intake can also help prevent the loss of muscle during weight loss.

3. Increases Metabolic Rate 

Food consumption temporarily boosts the body’s metabolism because the body uses calories to digest and use the nutrients in the food. This is referred to as the thermic effect of food. Since it has a much higher thermic effect than fats or carbs (20-35% as compared to 5-15%), protein intake will significantly boost the body’s metabolism.  

Studies say that protein digestion enhances metabolism by 20–35 per cent, compared to 5–15 per cent for carbohydrate or fat digestion. In addition, it has been observed that those who consume high-protein diets burn more calories for several hours afterwards.

4. Enhanced Immunity and Energy Levels

The body protects itself from various diseases with the help of antibodies. These antibodies are specific protein types with the ability to detect foreign elements or antigens. The body produces antibodies in order to deactivate antigens. 

Protein also serves as a natural source of energy. Failure to consume a diet that would provide adequate energy to the body, as is the case during fasting or weight loss programs, would cause the body to use its own functional protein to compensate. Since there is no extra protein in the body, enzymes and muscles break down protein in order to yield amino acids to provide energy or synthesize glucose. This would ensure a continuous supply of glucose to the cells.

Stronger immunity and energy levels help one stay undeterred on the path to losing weight. 

Quick Protein Rich Healthy Recipes for Weight Loss

Baked soya chunks.

Serving Size: 2-3

Preparation time: 20 minutes

Ingredients

• Soya chunks- 1 cup
• Salt- just a pinch
• Olive oil- 1 tbsp
• Red chilli powder- 1 tsp

Method 

• Wash the soya chunks.
• Boil it for a few minutes with a pinch of salt.
• Squeeze out the water with your hands.
• Please put it in another bowl and toss it with salt, red chilli powder, and olive oil. 
• Preheat the oven to 180 degrees for 6-8 minutes.
• Bake the soya chunks for 10 minutes on both sides at 180 degrees. 
• Serve it warm. 

Microwave Mug Egg

• Serving Size: 1
• Preparation time: 5 minutes
• Soya flour/quinoa flour/oats flour- 5 tbsp
• Baking powder- ¼ tsp
• Baking soda- ⅛ tsp
• Low-fat Milk- 2 tbsp
• Melted butter- 1 tsp
• Mix flour, salt, baking soda and powder in a microwave-safe mug and mix it with a fork.
• Add milk and butter, and mix until combined.
• Make a well in the centre of the batter with a spoon and crack your eggs into the centre. Then, over the egg, spoon the batter from the edges.
• Cook for 50 seconds to 2 minutes in the microwave. 
• Enjoy while warm. 

Note: The cooking time may vary; therefore, keep a close eye on your mug while in the microwave so that it does not overflow or overcook. 

Foods to Try 

Proteins are the most important nutrient for a bodybuilder during both muscle gain and fat loss phases. Lean meats provide the body with a significant amount of protein which will promote muscle growth and maintenance.

Turkey, chicken, lean beef, pork loin, salmon and cod are examples of lean meats that are high in protein and beneficial for health.

According to USDA 100 grams of milk contains 3.15 grams of protein. 

According to research , milk is an effective post-resistance exercise beverage that results in favourable alterations in protein metabolism. It is to say that milk consumption increases muscle protein synthesis, which leads to an improved net muscle protein balance.

The research even states that when post-exercise milk consumption is combined with the resistance training of 12 weeks (minimum), muscle growth and lean mass development also increase.  

It is advisable to avoid full-fat versions and opt for skimmed ones that have been fortified with vitamin D to utilise the best of the protein in milk. Furthermore, plant-based alternatives can be consumed in case an individual is lactose intolerant or vegan.

Among all the vegan milk options available, pea milk (8 grams protein/ cup) has the highest protein content followed by soy milk (7 grams protein/ cup). 

Dairy milk contains high-quality protein and is also high in vitamins and minerals like vitamin B2, calcium, and phosphorus. Apart from being a rich source of protein, this milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system, and glowing skin. 

A majority of people know that eggs are a good source of protein. A diet that is high and rich in protein can aid in significant weight loss for overweight people. A single large egg contains about 6 grams of high-quality protein, making it an excellent choice for those looking to maintain their weight. 

Including eggs in the diet improves daily protein intake, and nourishes and repairs the body while keeping you satiated for longer. Weight control is further supported when the person witnesses increased energy levels and higher metabolism with the right amount of protein in their diet.

One of the biggest reasons why soybean is a celebrated food across the globe is that it can help you lose weight.

High protein content in soybean allows for the development of leaner muscle. And also, protein helps you stay fuller, preventing you from munching unhealthy snacks during odd hours. Further, it helps regulate insulin levels, thereby curbing obesity in a healthy manner. Several studies have found that soybean in recommended quantities can help induce anti-obesity effects. 

Mixed Seeds

Seeds add crunch and quite a bit of protein to your meals. Having seeds like flaxseeds, sunflower, hemp, chia , pumpkin , poppy, sesame, garden cress, and melon increases your protein intake in an effortless manner. 

It also helps with increasing your intake of micronutrients so you can add them to your soups, salads, porridge, cereals and even to halwa.  

Apart from salads, you can also add them to raita, cereal, or homemade granola.

According to USDA 100 grams of cooked long-grain brown rice contains 2.74 grams of protein.

Brown rice is a nutritious whole-grain option that will help you satisfy your body’s protein needs. It is one of the most popular high-protein grains and is used in various dishes, including Mexican and Asian cuisines given its versatility. 

Brown rice provides more fibre than white rice since it is less processed. It has a lower calorie content and a lower glycemic index than white rice. As a result, it provides a good source of energy that is also mild on the stomach.

Summary 

Keep one thing in mind as you navigate your weight loss journey. Up the protein, but keep it moderate.

Always remember to be flexible, pay attention to experts’ advice, and most importantly, your body.  Finally, remember that weight loss can be fleeting, especially if you revert to your old eating habits. The best eating plan is one you can maintain over time.

External Sources 

• Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients: https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
• The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review: https://pubmed.ncbi.nlm.nih.gov/15466943/

Frequently Asked Questions (FAQs)

Q. can i lose weight on a protein diet.

Yes, people who eat a protein-rich diet are less likely to overeat, so they are more likely to lose weight. When combined with exercise, a high-protein diet can help you build lean muscle, combined with exercise. Weight loss is aided by lean muscle since it allows you to burn more calories throughout the day.

Q. How much protein is safe per day?

The general requirement suggested is 0.8 grams of protein per kg of body mass. Consume according to your age, gender, weight, and health status. In order to meet your 75 g of protein per day, it’s essential to first understand how much protein you are receiving from various sources:-  Given below is a list for your reference:-

• 100 ml of milk – 3.15 g protein
• 1 cup of curds :- 4 – 5 g protein
• 1 cup of greek yoghurt: -8 -10 g protein
• 1 glass of buttermilk :- 3 – 4 g protein
• 1 katori cooked dal:- around 7 g protein
• 1 tbsp of peanut butter:- 4 g protein
• 100 g paneer:- 12 – 14 g protein
• 1 katori of chickpeas/ chole/ Rajma:- 14-15  g protein
• Thus, using the above measures and values, you can calculate the protein for the day (3 meals and 2 snacks) and make it up to 75 g in your preferred dishes and tastes.

Q. What is the best source of protein for vegetarians?

Chickpeas, Tofu and Green peas are the best source of protein for vegetarians. They are safe to consume on a daily basis and vegetarians can include them in their every day diet plan.

Q. Does protein reduce belly fat?

Protein can assist you in losing weight and maintaining it. It makes you feel more satiated and decreases the urge to snack. It may aid in the reduction of abdominal fat in particular. According to health experts, people who ate an extra serving or two of higher quality protein had much less belly fat. Furthermore, whey protein also helps people lose fat faster because it supplements more lean muscle throughout the body. 

Q. Are protein powders gluten-free?

No, not all protein powders are gluten-free. Gluten is a protein in the cereals of wheat, barley, and rye. Hence, plant-based protein powders have gluten as a byproduct of the protein source. On the other hand, most protein powders made from dairy and animal protein may not contain gluten. Anyway, there is always a significant chance of cross-contamination, even in the case of dairy-based protein powders. Therefore, purchasing the one that specifically says ‘gluten-free’ is best.

What are GLP-1 peptides?

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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Understanding the Role of Protein in Weight Loss

People often ask, “Will high-protein foods help you lose weight?”

If you are on a weight loss journey, protein should be your key companion! Protein is a macronutrient that plays several crucial roles in weight loss and is an essential tool of any effective weight loss strategy.

In this blog, discover how a high-protein diet keeps you feeling full, boosts calorie burn, preserves muscle mass, supports body composition, and aids workout recovery. We will also explore protein-rich foods beyond meat. Let’s sculpt a healthier, leaner you together!

Five Ways Protein Plays a Role in Weight Loss

Curious about how protein can help you achieve a healthy weight and maintain it? Let's dive into five key ways dietary protein plays a crucial role in weight loss. From keeping you feeling full to boosting calorie burn, protein offers a range of benefits that support your journey towards a healthier weight.

1. Keeps you full longer: Dietary protein keeps you feeling full longer than carbohydrates or fats. By including plenty of protein in your meals, you're less likely to feel hungry between meals and reach for extra snacks. This fullness is because protein affects hormones like ghrelin and GLP-1, which control hunger and satiety. 1

2. Boosts calorie burn: Opting for high protein intake can promote calorie burn. This happens through something called the thermic effect of food (TEF). Compared to fats and carbs, protein has a higher TEF, meaning your body needs more energy to digest and metabolize it. As a result, your calorie expenditure increases slightly. 2,3

3. Protects muscle mass and metabolism: When you're shedding pounds, you can lose both fat and muscle. Increasing your protein intake during meals and workouts is crucial for safeguarding muscle mass, especially when you're cutting calories to slim down. Maintaining and building muscle matters because it helps maintain a higher metabolic rate, which means your body burns more calories even when you're at rest. 4

4. Positively affects body composition: During active weight loss, prioritizing protein can help ensure that you shed more fat than muscle. This results in improved body composition, giving you a tighter and more toned appearance. By preserving lean muscle mass while losing body fat when combined with exercise, you achieve the healthiest outcome for weight loss. 5

5. Boosts workout recovery: If you're kickstarting an exercise routine to support your weight loss journey, protein becomes essential for recovery and muscle repair. Having enough protein in your diet not only supports your performance during workouts but also aids in the recovery process, helping you avoid injuries. This ensures you can keep striving toward your goals with confidence and consistency. 6

Common Questions About Protein and Weight Loss

Starting a weight loss journey can bring up many questions about protein. Let's tackle some common concerns about how protein affects weight loss. From how it keeps you feeling full to finding the best sources, we'll cover everything you need to know to reach your weight loss goals.

How much protein should I have to lose weight?

When it comes to protein, timing matters just as much as amount of protein. Spreading out your protein intake evenly throughout the day, instead of having it all in one meal, can make a big difference in satiety and muscle synthesis.

Research suggests that aiming for around 30 grams of protein three times a day—at breakfast, lunch, and dinner—is ideal. This ensures you get enough of important amino acids like leucine, which is crucial for building and maintaining muscle mass. 7,8

While protein is crucial, don't forget the importance of a balanced diet rich in essential nutrients for healthy weight loss. Incorporating a variety of foods ensures you get all the essential vitamins and minerals, preventing any nutrient deficiencies along your weight loss journey.

What are the best protein powders for weight loss?*

For successful weight loss, opt for high-quality sources of protein such as lean meats, fish, dairy, and premium protein supplements like Unjury® whey protein isolate .*

With protein powders varying in quality, taste, and how they make you feel, it's crucial to find one that suits your preferences to maintain consistency in your routine.

Whey protein isolate is considered a gold-standard protein supplement for several reasons:

• It is a highly concentrated protein source with very low carbohydrates or fats.
• Whey protein isolate is highly filtered, containing less lactose, making it suitable for lactose intolerant.
• It is a complete protein, which means it contains all the essential amino acids that your body needs to repair and rebuild tissue.*
• It has a high bioavailability, which means your body will absorb it easily.

Remember, extremely low-calorie diets can lead to severe health complications. Always consult a healthcare professional before embarking on any drastic dietary changes for weight loss.

A registered dietitian is your go-to expert for learning how to increase your daily protein intake. They can offer tailored advice to help you meet your protein needs and reach your weight goals effectively.

To incorporate protein into your weight loss journey, explore beyond just meat. Discover a variety of protein-rich foods such as fish, dairy, beans, and nuts. Distribute your protein intake throughout the day to curb hunger and support muscle health. And don't forget, while protein is important, maintaining a balanced diet with diverse foods is key to a healthy weight loss journey.

1. Moon J et al. J Obes Metab Syndr. 2020;29(3):166–173. 2. Westerterp KR. Nutr Metab (Lond). 2004;1:5. 3. Calcagno M et al. J Am Coll Nutr. 2019;38(6):547-551. 4. Carbone JW et al. Nutrients. 2019;11(5):1136. 5. Longland TM et al. Am J Clin Nutr. 2016;103(3):738-746. 6. Turnagöl HH et al. Nutrients. 2022;14(1):53. 7. Verreijen AM et al. J Hum Nutr Diet. 2021;34(2):384–394. 8. Rondanelli M et al. Front Nutr. 2020;7:622391.

*These statements have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.

This blog is for information and education purposes only. This information is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with a qualified healthcare provider with any questions in regard to a medical condition. A qualified healthcare professional can best assist you in deciding whether a dietary supplement is suitable based on your individual needs.

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Home Nutrition The 10 Best Protein Bars for Weight Loss, Ranked by a Dietitian

The 10 Best Protein Bars for Weight Loss, Ranked by a Dietitian

• By Rebekah Harding
• April 10, 2024

Our product recommendations are selected by editors, tested first-hand, or expert-approved. We may earn a commission through links on our site.

or many, the trickiest part of starting a weight loss journey is overhauling the personal snack stash. Luckily, there’s an option that can fuel your gym gains and keep you feeling full for longer: protein bars.

But not all bars are created equal, according to Megan Hilbert, M.S., R.D.N. Here’s how to choose the best protein bars for weight loss during your next trip to the grocery store. Plus, answers to your burning questions like: Do protein bars make you fat? and Can a protein bar actually replace a meal?

About the Expert:

Megan Hilbert , M.S., R.D.N., is a registered dietitian with Top Nutrition Coaching. She specializes in gut health nutrition, IBS, intuitive eating, and the gut-brain axis.

What Do the Best Protein Bars for Weight Loss Have in Common?

The protein load matches your goals.

“Ideally, protein bars should contain 7 to 20 grams of protein,” Hilbert says. “But the amount of protein you want is going to be dependent on your goals and what other foods you choose to consume with these bars.”

According to Hilbert, bars with less protein are often made with less processed protein isolates and can be just as healthy for weight loss goals ( 1 ). 

Lower protein bars are great if you’re eating them alongside other meals, because you’ll be taking in less calories and getting more nutrition from whole food sources, she says. “But for those looking to use bars to substitute a meal, higher amounts of protein are ideal.”

They contain the right kind of fat

Not all fat is bad. In fact, incorporating healthy fats into your diet can actually be a good thing. 

“I like to advise clients to look at saturated fat intake and keep it minimal (less than 2 to 3 grams per serving),” says Hilbert. “You want to look for protein bars with higher amounts of mono and polyunsaturated fats.”

Monounsaturated fats are found in foods like avocados, certain nuts like almonds, pistachios, and pecans, and olive oil. These fats help lower bad LDL cholesterol while boosting the good stuff (HDL) ( 2 ). Plus, they are heart healthy and can reduce your risk of heart attack or stroke. 

On the other hand, foods like walnuts and flax and chia seeds contain polyunsaturated fat. This type of healthy fats contain essential omega-3 and omega-6 fatty acids, which your body can’t produce on its own ( 3 ). And they are crucial for brain function and reducing inflammation ( 4 ). 

They contain fiber

“Try to find protein bars with some fiber content, ideally at least 3 grams per serving,” says Hilbert. “Fiber helps satiate us and contributes to a healthy microbiome, both of which are incredibly important for weight loss.”

SNACK SMARTER

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Can a protein bar replace a meal.

Not for most people. Even the most nutrient-dense protein bars don’t provide enough calories to be rightfully called a meal, says Hilbert. For this reason, it’s recommended that you pair a protein bar with other healthy snacks to bridge that gap.

“I typically recommend pairing protein bars with other whole foods like fruits, veggies, nuts, fermented dairy like yogurt or kefir, or even other protein sources like low-sodium turkey jerky if they want to add in more nutrition to ‘make it a meal,'” says Hilbert.

Instead of eating protein bars to replace meals, they shine as after workout snacks or as a quick breakfast, notes Hilbert.

“If you struggle with breakfast intake, like a lot of my clients, protein bars can be a great way to start the day over completely skipping breakfast—unless your goal is intentionally fasting,” she says.

Wait, do protein bars make you fat?

Protein bars themselves don’t actually make you gain—or lose—weight.

It’s a valid concern, especially if you’re making diet changes to help you lose fat and build muscle. It matters how you incorporate them into your overall diet.

Protein bars can be pretty calorie dense. If you’re chomping down on them like candy bars, the excess calories can cause you to pack on a few extra pounds. 

But if you’re tracking your macros and making sure you’re eating a healthy amount of calories daily, incorporating protein bars into your snack rotation can be a great way to get more muscle-supporting protein—which is a good thing for your gains. 

The 10 Best Protein Bars for Weight Loss, Ranked

Here are ten protein bars for weight loss that are packed with nutrients, and of course, plenty of protein—all recommended by a registered dietitian nutritionist. Plus, we tried three ourselves to weigh in on taste and texture.

1. Gorissen, et al (2018). Protein content and amino acid composition of commercially available plant-based protein isolates .

2. dinicolantonio (2022). monounsaturated fat vs saturated fat: effects on cardio-metabolic health and obesity, 3. michalak, et al (2016). polyunsaturated fatty acids and their derivatives: therapeutic value for inflammatory, functional gastrointestinal disorders, and colorectal cancer ., 4. stachowicz, et al (2023). the role of polyunsaturated fatty acids in neuronal signaling in depression and cognitive processes ., 5. goncalves, et al (2023). composition of nuts and their potential health benefits—an overview ., 6. food and drug administration (fda). how much (dietary) fiber should i eat, 7. medlineplus. glycemic index and diabetes ..

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The Role Of Whey Protein In Weight Loss: Shedding Pounds The Healthy Way

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Weight loss is a journey that requires careful planning, consistency, and a fair bit of nutritional knowledge. As such, it’s no surprise that the path is often paved with supplements and diet tweaks to help you reach your goals more effectively and healthily. One dietary element that frequently tops the list of beneficial weight loss aids is whey protein. Now, you might think of whey protein as something only athletes and gym buffs use, but it’s becoming increasingly acknowledged for its role in weight loss too. 

In this article, we will explore six ways in which whey protein can help you shed pounds while maintaining a healthy lifestyle.

Protein Source For Reduced Calorie Intake

Whey protein is a complete protein source derived from milk during the cheese-making process. Among various types of whey protein, pure whey protein isolate is particularly potent, as it contains 90-95% protein by weight, making it a highly concentrated source of high-quality protein. This high protein content can help you feel fuller for longer, thereby reducing your overall calorie intake. 

Studies have shown that protein-rich meals can reduce feelings of hunger and increase feelings of fullness compared to meals lower in protein, helping to curb overeating and snacking habits.

Boosts Metabolism

Whey protein has a high thermic effect, which means your body uses more energy to digest it compared to fats and carbohydrates. This increased energy expenditure can boost your metabolism and aid in weight loss. 

A faster metabolism can burn more calories even at rest, which can help create the calorie deficit needed for weight loss.

Preservation Of Lean Muscle Mass

As you lose weight, it’s crucial to preserve lean muscle mass , which not only gives you a toned look but also helps maintain your metabolic rate. Consuming whey protein, especially after a workout, can help to prevent muscle loss and promote muscle growth, thanks to its rich supply of branched-chain amino acids (BCAAs), particularly leucine, which plays a crucial role in muscle protein synthesis.

Sugar And Fat Cravings Control

Whey protein can help control cravings for sugars and fats, thanks to its ability to regulate blood sugar levels. Balanced blood sugar levels can reduce spikes and crashes that often lead to cravings and overeating. Whey protein’s high protein content can also stimulate the production of hormones that promote feelings of satiety, keeping you satisfied between meals and helping to control your calorie intake.

Convenient And Versatile

Adding whey protein to your weight loss plan is convenient and versatile. It can be mixed into a shake for a quick on-the-go meal or added to oatmeal, yogurt, or even used in baking to increase the protein content of your meals. This versatility makes it easier to maintain a high protein diet conducive to weight loss.

Rich In Nutrients

In addition to being a great source of protein, whey also provides essential nutrients like calcium, magnesium, and certain B-vitamins. These nutrients can help support overall health as you lose weight, ensuring that you’re nourishing your body even as you aim to reduce your calorie intake.

It’s important to note that while whey protein offers numerous benefits for weight loss, it should be used as part of a balanced diet and regular exercise regimen. Remember, there’s no magic pill—or protein—that can replace the benefits of a healthy diet and regular physical activity. 

However, integrating whey protein, particularly pure whey protein isolate, into your weight loss plan can certainly help make your journey easier and more efficient, all while ensuring you’re keeping your health in check. As with any dietary changes, it’s always wise to consult with a healthcare professional or a registered dietitian to ensure the strategy aligns with your unique dietary needs and health goals.

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A High-Protein Diet: Is It Right for You?

Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. 

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

Verywell / Debbie Burkhoff

Is a High-Protein Diet Right for You?

The 7-day high-protein diet plan.

• What Can You Eat?

Tips to Prepare a High-Protein Diet

• Pros and Cons

Cons of a High-Protein Diet

Is a high-protein diet a healthy choice for you.

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle . Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Protein as an essential nutrient for health is responsible for several vital functions in the body, including hormones, enzymes, and cell repair and maintenance. High-protein diets encourage eating more protein and fewer carbohydrates and fat to boost weight loss, improve energy, and enhance athletic performance.

High-protein diets are popular today, and typically they equate to boosting the amount of protein eaten while drastically cutting or eliminating carbohydrates. These diets can help decrease hunger, increase satiety, boost metabolic rate, and preserve muscle mass, but one size does not fit all, and what works for one person may not work for you.

What Experts Say

"A high-protein diet often means cutting carbohydrates. A healthier approach is a balanced diet that includes about 50% of calories from carbs, 20% from protein, and 30% from fat."

— Kelly Plowe, MS, RD

Below is one example of a high-protein diet:

Day 1 : Eggs, cottage cheese, whole grain toast, berries; Greek yogurt with banana slices; Chicken breast, greens, toasted pita wedges, cucumber, cherry tomatoes, tzatziki; Whey protein shake with milk; Sirloin steak, sweet potato, sautéed spinach.

Day 2 : Oatmeal mixed with protein powder, shredded zucchini, and egg whites, berries; Hard boiled eggs, apple slices; Tuna salad on whole grain, side salad; Protein bar; Chicken pasta primavera, roasted broccoli.

Day 3 : Protein pancakes, mixed berry sauce; Cottage cheese with cinnamon and diced apples; Extra-lean beef chili with beans and veggies, cornbread; Whey protein shake, pear; Grilled chicken breast, green beans, brown rice.

Day 4 : Scrambled eggs, smoked salmon, sautéed asparagus; Whole grain crackers, turkey pepperoni stick; Chicken salad wrap with greens, cucumber, avocado; Boiled eggs, pita bread; Poached white fish, lemon, broccoli, rice pilaf.

Day 5 : Steak, egg whites, sliced tomato, whole grain toast; Greek yogurt with grapes; White fish tacos with cabbage slaw; Mixed berry and protein powder smoothie; Black bean brownie, almonds; Salmon with teriyaki sauce, stir-fry veggies, brown rice.

Day 6 : Greek yogurt bowl with fruit, boiled egg; Tuna salad on crackers and cucumber slices; Apple, almond butter, premixed protein shake; Cuban style pork loin stuffed with Swiss cheese, pickles, mustard, roasted potato wedges, kale salad.

Day 7 : Egg white omelet, shredded cheese, mushrooms, spinach, whole grain toast; Protein bar, apple; Steak wrap with blue cheese, mixed greens, side salad; Cottage cheese with blueberries; Beef stew with veggies and barley, green beans.

What You Can Eat on a High-Protein Diet

A high-protein diet generally recommends consuming more than 20% of your total calories from protein. That typically means eating fewer calories from carbohydrates or fats.

No foods are expressly forbidden on a high-protein diet, but eating more lean proteins and fewer refined carbohydrates , sugars, and fats is recommended.

There is no suggested meal timing for a high-protein diet. However, some people also practice intermittent fasting , which involves restricting calories to specific days of the week and fasting on others, or going for extended periods without eating each day, such as 16 hours a day.

Any nutritious diet for weight loss or wellness should include a balance of the three macronutrients (or macros ): fat, carbohydrates, and protein. A high-protein diet contains at least 20% of calories from protein. The amount of protein you should eat depends on a few factors, including age, gender, body size, and activity level.

General guidelines advise getting 10% to 35% of your total calories from protein. Active adults may require 1.2 to 1.7 grams (g) per kilogram (kg) of body weight per day. This equates to 82 to 116 grams for a person weighing 150 pounds. The official recommended daily allowance (RDA) for healthy adults is a minimum of 0.8 g/kg/day, which equates to 54 grams of protein for a person who weighs 150 pounds.

Use a calorie-tracking app or website to check your daily protein intake. Many people on a high-protein diet use apps to track their macronutrient intake to ensure they get the correct ratios of protein to carbohydrate and fat.

A typical starting ratio for a high-protein diet is 30% of calories from protein, 30% from fat, and 40% from carbohydrates. But a starting ratio is just that—a starting point. Many proponents of high-protein diets find they do better with a little more or a little less of a macronutrient , which means you can adjust your macros as needed while maintaining a high-protein approach.

Following a high-protein diet typically requires:

• Including protein at every meal : Planning meals around a protein, such as lean beef , chicken , or pork , and filling the rest of the plate with vegetables .
• Skipping processed carbs : Instead of eating refined grains, like white rice , pasta , and bread , include small portions of whole grains that are high in protein, like amaranth or quinoa ; or replace pasta with spiraled zucchini or carrots and substitute riced cauliflower for white rice.
• Snacking on protein : Keeping high-protein snacks like almonds, Greek yogurt , hummus , ricotta cheese , and string cheese on hand for when between-meal hunger strikes.
• Starting your day with protein : Focusing on high-protein breakfast foods like eggs and smoothies made with protein powder, such as whey, pea protein , or collagen .

We've tried, tested, and reviewed the best protein powders . If you're in the market for a protein powder, explore which option may be best for you.

Sample Shopping List for a High-Protein Diet

Well-rounded high-protein diets often emphasize lean protein, nutrient-packed vegetables and berries , and whole grains . The following shopping list provides suggestions for getting started with a high-protein lifestyle. Note that this is not a definitive shopping list and you may find other foods that work better for you. Fill your cart with fresh and frozen meats, seafood, and berries to stock your fridge and freezer.

• Lean cuts of red meat (sirloin tip, top round, filet mignon)
• 75–80% lean ground beef
• Chicken breasts and thighs
• Seafood filets ( salmon , cod , halibut )
• Beans ( black , pinto , kidney )
• Vegetables (dark leafy greens, peppers, mushrooms , broccoli , cauliflower )
• Low-fat milk, cheeses, and yogurt
• Nuts and seeds (almonds, walnuts, chia seeds , hemp seeds )
• Berries ( blueberries , strawberries , and raspberries )
• Whole grains (quinoa, amaranth, barley )

Variations of a High-Protein Diet

Some versions of a high-protein diet are less well-rounded than the examples provided here. The basic premise of a high-protein diet is to eat a larger amount of protein than other conventional diets. Some people eat processed, fatty, and sugary foods along with a high amount of protein. Examples include the "if it fits your macros" (IIFYM) style of eating, or low-carb diets that focus on high-fat foods like bacon and cheese.

Sample High-Protein Meal Plan

Each meal on a high-protein diet features a serving of protein accompanied by vegetables and smaller servings of certain fruits and whole grains. You can also snack on protein in between meals to curb hunger. Nuts or low-fat string cheese are great options.

The following three-day meal plan offers a glimpse at what a high-protein diet might look like. You can choose to accompany these meals with water or a glass of wine at dinner. Keep in mind that if you decide to follow this diet, other meals may be more appropriate to suit your tastes and preferences.

Environmental Considerations

Environmentally conscious individuals may note that red meat is the first item on the sample high-protein diet grocery list. While the diet encourages red meat consumption, it's worth acknowledging that if red meat is a concern (whether environmentally or personally), you can fully follow a high-protein diet by substituting red meat with other proteins mentioned. This could mean adhering to a "once-a-week" red meat consumption or eliminating it—whatever balance you deem most appropriate.

• Breakfast :  Avocado and egg toast ; 2 strips turkey bacon ; high-protein shake with berries
• Lunch :  Quinoa-stuffed chicken roll-up (use low-fat feta )
• Dinner : Oven-baked herbed salmon (4 ounces); 2 cups Mediterranean chopped salad
• Breakfast : 1 serving "Mexican garden" egg scramble ; simple green juice
• Lunch : 2 cups low-carb taco salad (use low-fat yogurt and cheese)
• Dinner : 2 Poblano portabella mushroom tacos ; 1 cup vegan chili
• Breakfast :   Steak and eggs (2 eggs over-easy with a 3-ounce bone-in rib eye or sirloin, pan-seared)
• Lunch : Peanut butter banana blueberry açai smoothie (optional: add a scoop of protein powder for an extra boost)
• Dinner :   1 serving sheet pan harissa chicken and cauliflower ; 2 cups blood orange and quinoa kale salad

Pros of a High-Protein Diet

There are several benefits of a high-protein diet.

• You'll feel fuller longer. Including protein in your meals and snacks can help you to feel full and satisfied, which may help with portion control.
• You'll build and maintain more muscle mass. A strong body performs better throughout daily activities, and muscles also burn more calories than fat, even at rest.
• You may be more inclined to choose nutrient-dense foods. When you plan a meal around a lean source of protein , you have less space on your plate for less nutritious foods. Learning to eat different types of protein may also improve your diet. If you eat tuna, for example, you benefit from the fish's protein and healthy fats .
• May help with weight loss and maintenance : Eating a diet filled with plenty of lean protein provides several benefits while trying to lose weight. High-protein diets help build and preserve muscle mass, boost your metabolism , and increase satiety.
• Boosts calorie burn : You burn more calories by eating protein because your body has to work harder to chew and digest the food. This is known as the thermic effect of food. Keep in mind, however, that the number of extra calories burned is small so you shouldn't create an entire weight-loss program based solely on this benefit. 

Like most diets, there are potential drawbacks to eating a high-protein diet.

• Possible nutrient deficiencies. A high-protein diet lacks in dietary fiber which can cause constipation and other health concerns. Getting enough dietary fiber is not only important for colonic health, but it also helps reduce inflammation and protect against cancer.
• High-fat and processed foods are sometimes encouraged. Certain versions of high-protein diets also advocate for eating high-fat foods, such as fatty cuts of beef, full-fat dairy, and processed and cured meats such as deli meat, sausage , bacon, and hot dogs . These are not the best choices for a balanced diet since foods like these are often associated with heart disease and cancer.
• Too much protein may be unsafe for those with chronic diseases. People with kidney disease should not follow a high-protein diet without first speaking to their doctor. The body converts excess protein to glucose for energy, which could cause a spike in blood sugar levels in people with diabetes.
• Can be restrictive : Some high-protein diets severely restrict carbohydrates , resulting in nutritional deficiencies and a lack of fiber leading to constipation and other health concerns.
• May not be suitable for people with kidney issues : Excess protein is excreted through the kidneys, which may worsen kidney function among people with kidney disease.  In addition, protein metabolism results in nitrogen (ammonia) production. Nitrogen must be excreted via the urine. As a result, people on high-protein diets are at increased risk of dehydration and need to drink more water.
• May be high in saturated fats : Though most high-protein diets advocate for lean protein choices, others include and even encourage protein sources that are high in saturated fats . A diet high in saturated fats can increase your risk of heart disease, and studies have noted an association between processed meat intake and cancer .

While high-protein diets may have many benefits, there are some potential negatives . While this eating approach may be an effective strategy for losing weight, important food groups such as fruits and grains are often eliminated, which does not provide a well-rounded diet.

Many experts recommend following a reduced-calorie, high-protein diet for weight loss. A diet focused on lean protein, vegetables, fruits, and whole grains is generally considered a reasonable, balanced way to lose weight.

The U.S. Department of Agriculture (USDA) dietary guidelines provide recommendations for a healthy, balanced diet. The 2020–2025 USDA Dietary Guidelines for Americans recommends the percentage breakdown of macronutrients as follows:

• Protein : 10–35% of daily calories
• Fat : 20–35% of daily calories
• Carbohydrates : 45–65% of daily calories

For healthy adults, the recommended dietary allowance for protein (RDA) is 0.8 grams per kilogram of body weight per day, so you should eat slightly less than 1 gram of protein for every kilogram of body weight daily, at a minimum. For example, if you weigh 150 pounds (68 kilograms), you should eat at least 54 grams of protein each day.

A high-protein diet that includes vegetables, fruit, whole grains, lean meats, beans and legumes, nuts, seeds, dairy, and healthy oils fits within the good health guidelines. To lose weight, the USDA recommends a reduction of 500 calories per day. On a 2,000-calorie diet that equates to roughly 1,500 calories per day but varies based on age, gender, weight, and activity level. Use this calculator to determine the right number of calories for you.

There are a few different varieties of high-protein diets including the Atkins Diet , Dukan Diet , and Whole30 . Here's how they compare:

• Atkins diet : The Atkins Diet is a low-carb, high-protein diet that limits total carb intake to 20 grams per day to start, increasing to 100 grams a day, and ending with a maintenance phase.
• Dukan diet : The Dukan Diet is a low-carbohydrate, low-fat, and high-protein weight loss program based on the premise that it's hard to lose weight while hungry and focuses on lean proteins and fat-free dairy, which boost satiety.
• Whole30 : The Whole30 is a 30-day diet intended as a short-term "reset" of your body (aiming to reduce cravings and break sugar addiction) that eliminates sugar, alcohol, grains, dairy, and most legumes, which leaves meat, vegetables, and fruit.

If you exercise for weight loss, you may want to consume more protein. A position statement developed by the Academy of Nutrition and Dietetics (AND), the Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) recommends that exercisers should consume between 1.2 grams and 1.7 grams of protein per kilogram of body weight per day.  

A Word From Verywell

The best diet for you is one that offers the nutrients and fuel your body needs while also being a plan you can stick to. For some, this is a high-protein weight loss plan. If eating more protein helps you to eat less all day and build a stronger, more active body, then it may be a good program for you.

Remember, following a long-term or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight-loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

Jäger R, Kerksick CM, Campbell BI, et al. International society of sports nutrition position stand: protein and exercise .  J Int Soc Sports Nutr . 2017;14:20. doi:10.1186/s12970-017-0177-8

Ganesan K, Habboush Y, Sultan S. Intermittent fasting: The choice for a healthier lifestyle .  Cureus . 2018;10(7):e2947. doi:10.7759/cureus.2947

Carreiro AL, Dhillon J, Gordon S, et al. The macronutrients, appetite, and energy intake .  Annu Rev Nutr . 2016;36:73–103. doi:10.1146/annurev-nutr-121415-112624

Wolfe RR, Cifelli AM, Kostas G, Kim I-Y. Optimizing protein intake in adults: interpretation and application of the recommended dietary allowance compared with the acceptable macronutrient distribution range .  Adv Nutr . 2017;8(2):266-275. doi:10.3945/an.116.013821

Egan B. Protein intake for athletes and active adults: Current concepts and controversies .  Nutr Bull . 2016;41(3):202-213.

Pasiakos SM. Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone . J Food Sci . 2015;80 Suppl 1:A2-7. doi: 10.1111/1750-3841.12804

Calcagno M, Kahleova H, Alwarith J, et al. The thermic effect of food: A review .  J Am Coll Nutr . 2019;38(6):547-551. doi:10.1080/07315724.2018.1552544

O’Keefe SJD. The need to reassess dietary fiber requirements in healthy and critically ill patients . Gastroenterol Clin North Am . 2018;47(1):219-229. doi:10.1016/j.gtc.2017.10.005

Battaglia Richi E, Baumer B, Conrad B, Darioli R, Schmid A, Keller U. Health risks associated with meat consumption: A review of epidemiological studies .  Int J Vitam Nutr Res . 2015;85(1-2):70-78. doi:10.1024/0300-9831/a000224

Ko GJ, Obi Y, Tortorici AR, Kalantar-Zadeh K. Dietary protein intake and chronic kidney disease .  Curr Opin Clin Nutr Metab Care . 2017;20(1):77-85. doi:10.1097/MCO.0000000000000342

Santesso N, Akl EA, Bianchi M, et al. Effects of higher- versus lower-protein diets on health outcomes: A systematic review and meta-analysis .  Eur J Clin Nutr . 2012;66(7):780-788. doi:10.1038/ejcn.2012.37

Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health .  Adv Nutr . 2015;6(3):260-266. doi:10.3945/an.114.007716

Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat . Lancet Oncol . 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1

Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults .  ISRN Nutr . 2013;2013:126929. doi:10.5402/2013/126929

U.S. Department of Health and Human Services and U.S. Department of Agriculture.  2020–2025 Dietary Guidelines for Americans . Ninth Edition.

Rodriguez NR, Dimarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance . J Am Diet Assoc. 2009;109(3):509-27. doi:10.1016/j.jada.2009.01.005

Bray GA, Smith SR, de Jonge L, et al. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial . JAMA . 2012;307(1):47-55. doi: 10.1001/jama.2011.1918. Erratum in: JAMA . 2012;307(10):1028.

Centers for Disease Control and Prevention. Nutrition for Everyone: Protein .

de Souza RJ, Bray GA, Carey VJ, et al. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial . Am J Clin Nutr . 2012;95(3):614-25. doi: 10.3945/ajcn.111.026328.

Fox EA, McDaniel JL, Breitbach AP, Weiss EP. Perceived protein needs and measured protein intake in collegiate male athletes: an observational study . J Int Soc Sports Nutr . 2011;8:9. doi: 10.1186/1550-2783-8-9.

Phillips SM, Zemel MB. Effect of protein, dairy components and energy balance in optimizing body composition . Nestle Nutr Inst Workshop Ser . 2011;69:97-108; discussion 108-13. doi: 10.1159/000329288.

Te Morenga LA, Levers MT, Williams SM, et al. Comparison of high protein and high fiber weight-loss diets in women with risk factors for the metabolic syndrome: a randomized trial . Nutr J . 2011;10:40. doi: 10.1186/1475-2891-10-40.

By Malia Frey, M.A., ACE-CHC, CPT  Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. 

How to Lose Weight the Healthy Way, According to Experts

Extreme diets might help you lose weight fast, but dietitians say the results won't last (and are potentially dangerous for your health). Try these science-backed tips instead.

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Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture .

The truth is, you don't, and Good Housekeeping does not recommend rapid weight loss. " Losing weight quickly is not safe for most people because of the immense physical demand it puts on the body ," says Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT , the director of the Good Housekeeping Institute Nutrition Lab. There are serious risks associated with rapid weight loss, including developing gallstones, dehydration , malnutrition and even potentially life-threatening electrolyte imbalances, she says.

Plus, weight re-gain after a rapid loss is not only discouraging — it's taxing. "Losing weight rapidly and then regaining it puts an enormous amount of pressure on the body and can stress your heart, blood vessels and other organs," adds Sassos.

The fact is, keeping lost weight off is extremely difficult. But the good news is, bodyweight is not the end all be all of health and happiness, and you can be fit and healthy and feel really good, even if you're not as thin as you'd like to be.

All that said, if losing weight is a priority for you, there are better ways to approach it than the severe restrictions, untested supplements or bizarre food combos you see on social media . Sassos advises getting nutritional support, especially if you've tried for years and haven't had lasting success. "It’s important to work with a registered dietitian to help you set realistic goals for your lifestyle, body type and more," she says. There could also be other factors at play, such as hormonal imbalances and thyroid issues that are making it hard for you to keep weight off .

Below, registered dietitians share their best advice for eating and exercising healthfully — rest assured that these tips are just plain good for you, even as they set you up for reaching and maintaining a healthy weight.

Safe Weight Loss Tips, According to Nutritionists

1. Up your fiber intake.

Some 95% of us aren't getting enough dietary fiber, says Sassos, which is a shame because not only does fiber help keep your digestive system humming (and your poops regular), it also can add to satiety, making you feel less hungry.

" High-fiber foods take longer to digest and also provide volume, so you’ll feel fuller on less calories ," says Sassos. "Fiber can help keep you regular, control blood sugar levels and even lower cholesterol." Women will want to aim for 25 g of fiber a day (38 g if you're a man) from high-fiber foods like oatmeal, beans and other pulses, as well as seeds and fruits. "Just ramp it up gradually to avoid gas and bloating," says Sassos. "As you increase the fiber in your diet, make sure to also focus on hydration to help the fiber expand in your stomach and digest properly."

2. Start weight training.

Building muscle is essential for your body for many reasons, but it also aids in achieving a healthy weight. In general, regular exercise can help you manage your weight, but "the more muscle mass you have, the higher your metabolic rate," says Sassos, who is also a personal trainer.

Strength training can be done with weights , resistance bands or using your own body weight in activities like yoga and Pilates . Don't worry if you're a weight-lifting beginner : Just know that because muscle is denser than fat, you might be losing body fat even if the number on the scale doesn't reflect weight loss . "You can get a better glimpse at the benefits of strength training when looking specifically at your body composition including metrics such as body fat," says Sassos.

3. Eat more plants.

Instead of restricting certain foods or food groups , focus on incorporating an abundance of nourishing foods into your diet to promote overall health and weight management. Case in point: Produce is naturally low in fat and calories, but it's also nutrient-dense and filling, since the water and fiber adds volume to dishes .

You can create lower-calorie versions of your favorite dishes by swapping out higher calorie ingredients for fruits and veggies . Think cauliflower rice in place of starchy white rice or doing a 50/50 blend. If you're aiming to make any meal mostly veggies (at least 50% of whatever you’re having), you’re on the right track to better health.

4. Build a better breakfast.

A balanced breakfast that is stacked with fiber, protein, healthy fats will revolutionize your day. In fact, skipping breakfast may influence your hunger hormones later in the day, leading to you feeling "hangry" in the afternoon and making it harder to refrain from oversized portions or cravings for sugar and refined carbohydrates.

The best breakfast recipes are ones that will fill you up, keep you satisfied and stave off cravings later in the day. Aim to eat anywhere between 350 and 500 calories for your morning meal , and make sure you're including a source of lean protein plus filling fat (think eggs, unsweetened Greek yogurt , nuts or nut butters) and fiber (veggies, fruit or 100% whole grains ). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

5. Skip sugary beverages.

Liquid calories simply don't fill you up in quite the same way as real food. Skipping sugary beverages is often the easiest way to lose weight faster, and as a bonus, it's good for heart health and diabetes prevention, too.

So monitor your intake of juice, soda, sweetened coffee and tea and alcoholic beverages. If you consume one of each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may even suppress the metabolism of fat , making it tougher for you to burn those calories.)

6. Get moving.

Consider walking for weight loss and better overall health. Movement of any type can be a very useful weight management tool, but walking is a great, inexpensive option that doesn't require any extra gym equipment except for a good pair of walking shoes . While any amount of walking is good for you, one study showed that people who walked 8,200 steps per day were less likely to become obese , suffer from major depressive disorder and other chronic health related conditions.

7. Eat mindfully.

Slowing down to focus on things like the taste, texture, temperature and smell of what you're eating can help with portion control. But mindful eating also means focusing on what you're eating and when, which can help you identify unnecessary munching moments you may not realize you're engaging in throughout the day.

More importantly, try to avoid eating foods that you don't choose for yourself . Mindful eating can help shift the focus of control from external authorities and cues to your body's own inner wisdom. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

8. Keep things spicy.

Spicy foods can actually help you cut back on calories. That's because capsaicin , a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers are ginger and turmeric .

9. Get more sleep.

According to research, getting less than seven hours of sleep per night can slow down your metabolism. Chronic sleep deprivation may even alter hormones that control hunger, and some studies show that there is a connection between poor quality food choices and less sleep.

Good sleep has a ton of other benefits too, like boosting alertness, improving mood and overall quality of life. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to overall health and losing weight. Start small by pushing up bedtime by 15 to 30 minutes — every minute counts!

10. Keep a food journal.

People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate . The habit also takes less than 15 minutes per day on average when you do it regularly, according to a study published in the journal Obesity .

Start tracking on a calorie-counting app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

11. Resist the urge to skip a meal.

Nutrition experts stress that skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry!

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism and priming you for a binge later in the day. Make it your mission to eat three meals and two snacks every day , and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

12. Munch on mineral-rich foods.

Potassium , magnesium and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar and reducing the risk of chronic disease overall.

13. Prioritize stress management.

Weight loss can be influenced by many factors, including stress . When you're stressed, your body conserves energy which can lead to fewer calories burned and possible weight gain in the long run.

Not only that, stress can trigger unhealthy coping behaviors like stress eating driven by cortisol, a stress hormone that increases appetite and cravings for high-calorie foods. Stress can also interfere with the brain's ability to recognize fullness, leading to continuous eating. Practicing self-care activities can help combat stress and its impact on eating habits .

A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping ’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show . She is also author of the book Dressing on the Side (and Other Diet Myths Debunked) .

Amy (she/her) is a registered dietitian with the Nutrition Lab at the Good Housekeeping Institute , covering nutrition- and health-related content and product testing. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington , and she is a contributing expert to publications like Women’s Health , The Thirty and Shape .

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The #1 Nut to Help You Lose Weight, Recommended by Dietitians

Need a protein boost to help with weight loss? Try adding this nut to your day.

Title: Contributing Writer Location: San Antonio, Texas Education: M.S. in Health Science, University of Texas at Tyler - B.S. in Biological Anthropology, University of Utah Expertise: Health, nutrition, disease, diabetes - Writes blogs about the history of medical science Experience Courtney Southwick is a freelance writer focusing on health, nutrition and disease. She holds a Master of Science in Health Science from the University of Texas at Tyler, and a Bachelor of Science in Biological Anthropology with an emphasis in health from the University of Utah. She has been published in Health, HealthNews, Livestrong and Clean Plates. She blogs about the history of medical science on her personal website.

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Nuts are high in calories and fat, so should you avoid them if you’re trying to lose weight? Luckily, you shouldn’t! Studies have shown that people who include nuts in their diets experience great metabolic health benefits. In fact, a review found that people who regularly eat nuts have less weight gain and a reduced risk of obesity.

Registered dietitian Bianca Tamburello, RDN , with Fresh Communications, says, “Nuts are a great food for weight loss because they’re packed with healthy fats, which boost satiety and protein and fiber to keep you full.” But she does note, “Nuts are nutrient-dense and pack a good amount of calories per serving, but this is not a reason to avoid them. Be aware of portions and aim for 1-2 servings per day,” she adds.

All nuts are wholesome foods perfectly packaged by nature, and each one provides health benefits. Yet, when it comes to weight loss, we’ll have to go with almonds as the best nut to help you lose weight. Let’s dive into the reasoning. 

The Benefits of Almonds for Weight Loss

If you’re looking for a satisfying snack to improve your health while losing weight, look no further than almonds. With almonds, you know you’ll be giving your body a boost of quality nutrients that may aid you in your weight loss goals. Almonds are great for weight loss for several reasons.

High in Fiber

“Fiber is an important nutrient in most diets, especially knowing the average American only eats about half of the daily recommended amount,” says Samantha MacCleod, M.S., RDN , a registered dietitian with Fresh Communications. “If you are trying to lose weight, fiber can be important because it helps you to stay fuller and more satisfied for longer.” Two ounces of almonds contain over 7 grams of fiber. Additionally, high-fiber foods like almonds have been shown to help reduce inflammatory molecules in the body, such as interleukin-6 (IL-6) and tumor necrosis factor (TNF). Fiber-rich foods like almonds are also associated with improved metabolism, a lower risk for heart disease and type 2 diabetes, better digestive function, and possibly even a lower risk of colon cancer.

Packed with Anti-Inflammatory Properties

Almonds are high in anti-inflammatory plant compounds called flavonoids, polyphenols and proanthocyanidins. Research has found that almonds, particularly their skin, may have even more antioxidants than previously thought.7 Foods with anti-inflammatory benefits, like almonds, help support weight loss since evidence shows that excessive weight can lead to or can be caused by chronic inflammation. This increases your risk of metabolic conditions such as type 2 diabetes and insulin resistance.8 Data has also shown that eating almonds may help balance your microbiome, contributing to reduced inflammation. 3 MacCleod also notes that the fiber in nuts can help keep blood sugar levels stable, which also helps reduce that pesky inflammation.

Full of Protein

Your body is constantly rebuilding and maintaining your bones, muscles, cells and tissues, and it needs protein to do it . Tamburello notes that over-restricting food, a common mistake when losing weight, can lead to eating too much later on. Foods high in protein slow down digestion, keeping you full. Additionally, protein is key to maintaining your muscle mass. Muscle mass is a metabolically active tissue that helps increase your basal metabolic rate (BMR)—how many calories your body needs for basic functions. A higher metabolic rate leads to burning more calories. Two ounces of almonds have over 12 grams of protein, making them a great high-protein food to help you maintain your muscle mass.

Other Nuts for Weight Loss

Almonds are a good choice if you’re ready to include nutritious and delicious foods in your diet to help you lose weight, but any nut can help you with your goals. If you enjoy another nut more than almonds, feel free to make a swap. Other great options are:

• Cashews: Cashews haven’t been studied as much as other nuts, but the existing studies show that eating cashews may help you maintain a healthy body composition. Participants in the studies had more muscle mass tissue and a lower fat mass, plus reduced inflammation in their blood vessels.
• Walnuts: A small but impressive study looked at people with obesity and how their central nervous system responded to a diet, including walnuts. They used functional magnetic resonance imaging (fMRI) and learned that eating walnuts may activate the part of the brain that controls hunger and cravings. The end message? One of the weight-loss benefits of walnuts may be better connecting with your hunger and fullness cues.
• Pistachios: These little green nuts can also support you on your weight loss journey. One study found that the participants who ate pistachios daily saw decreased waist circumference (associated with visceral fat) and better blood pressure levels. The group eating pistachios also had higher blood plasma levels of antioxidants like lutein and beta-carotene.

The Bottom Line

Even though almonds and other nuts are known as high in calories , they have plenty of health benefits that can aid you in your weight loss journey. MacCleod says, “Generally speaking, nuts are high in fat and can be calorie dense, but that does not mean you should exclude them from your diet if you are trying to lose weight!” And as we’ve seen here, the health benefits go beyond weight loss for overall health.

Eslami O, Shidfar F, Dehnad A. Inverse association of long-term nut consumption with weight gain and risk of overweight/obesity: a systematic review. Nutr Res. 2019;68:1-8. doi:10.1016/j.nutres.2019.04.001

U.S. Department of Agriculture. FoodData Central. Nuts, almonds .

Grosso G, Laudisio D, Frias-Toral E, Barrea L, Muscogiuri G, Savastano S, Colao A. Anti-Inflammatory Nutrients and Obesity-Associated Metabolic-Inflammation: State of the Art and Future Direction . Nutrients . 2022; 14(6):1137. doi:10.3390/nu1406113

NIH. News in Health. Rough up your diet .

Caldas A, Rocha D, Dionisio A, Hermsdorff H, Bressan J. Brazil and cashew nuts intake improve body composition and endothelial health in women at cardiometabolic risk (Brazilian Nuts Study): a randomised controlled trial . BJN . 2022; 128(9): 1747-1757. doi:10.1017/S000711452100475X

Farr O, Tuccinardi D, Upadhyay J, Oussaada S, Mantzoros C. Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study . Diabetes, Obes, & Metab. 2017; 20(1): 173-177. doi:10.1111/dom.13060

Rock, Zunshine E, Nguyen H, Perez A, Zoumas C, Pakiz B, White M. Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake . Nutr . 2020; 12(7): 2155. doi:10.3390/nu12072155

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Low-carb diet: Can it help you lose weight?

Could a low-carb diet give you an edge in losing weight?

A low-carb diet limits carbohydrates, often called carbs — such as those found in grains, starchy vegetables and fruit. A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying limits on the type and amount of carbs you can eat.

A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as lowering your risk of type 2 diabetes and metabolic syndrome.

Why you might follow a low-carb diet

You might choose to follow a low-carb diet because you:

• Want a diet that limits some carbs to help you lose weight.
• Want to change your overall eating habits.
• Enjoy the type and amount of food used in low-carb diets.

Check with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

Diet details

A low-carb diet limits the amount of carbohydrates you eat. Carbs are grouped as:

• Simple natural, such as lactose in milk and fructose in fruit.
• Simple refined, such as table sugar.
• Complex natural, such as whole grains or beans.
• Complex refined, such as white flour.

Common sources of natural carbohydrates include:

• Vegetables.
• Legumes, such as beans, lentils and peas.

In general, you digest complex carbs more slowly. Complex carbs also have less effect on blood sugar than refined carbs do. They also offer fiber.

Refined carbs such as sugar or white flour are often added to processed foods. Examples of foods with refined carbs are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

The body uses carbs as its main energy source. During digestion, complex carbs are broken down into simple sugars, also called glucose, and released into your blood. This is called blood glucose.

Insulin is released to help glucose enter the body's cells, where it can be used for energy. Extra glucose is stored in the liver and in muscles. Some is changed to body fat.

A low-carb diet is meant to cause the body to burn stored fat for energy, which leads to weight loss.

Typical foods for a low-carb diet

In broad terms, a low-carb diet focuses on proteins and some nonstarchy vegetables. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains.

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly limit carbs during the early phase of the diet. Then those diets allow more carbs over time.

In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of your total daily calorie intake. So if you eat or drink 2,000 calories a day, carbs would account for between 900 and 1,300 calories a day.

Most people can lose weight if they limit calories and boost their physical activity. To lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week, you need to eat 500 to 750 fewer calories each day.

Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren't very large.

Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets. Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer. Feeling full longer helps you eat less.

Other benefits

Low-carb diets that focus on healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least in the short term.

A sudden and large drop in carbs can cause short term side effects, such as:

• Constipation.
• Muscle cramps.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

It's not clear what kind of possible long-term health risks a low-carb diet may pose. If you limit carbs in the long term, it may cause you to have too little of some vitamins or minerals and to have digestive issues.

Some health experts think that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may go up.

If you opt to follow a low-carb diet, think about the fats and proteins you choose. Limit foods with saturated and trans fats, such as meat and high-fat dairy products. These foods may make your risk for heart disease go up.

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• Ebbeling CB, et al. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: Randomized trial. BMJ. 2018; doi:10.1136/bmj.k4583.
• Raynor HA, et al. Position of the Academy of Nutrition and Dietetics: Interventions for the treatment of overweight and obesity in adults. Journal of the Academy of Nutrition and Dietetics. 2016;116:129.
• Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
• Westman EC, et al. Using a low-carbohydrate diet to treat obesity and type 2 diabetes mellitus. Current Opinions in Endocrinology, Diabetes and Obesity. 2020; doi:10.1097/MED.0000000000000565.
• Gepner Y, et al. The beneficial effects of Mediterranean diet over low-fat diet may be mediated by decreasing hepatic fat content. Journal of Hepatology. 2019; doi:10.1016/j.hep.2019.04.013.
• 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed Oct. 22, 2020.
• Kirkpatrick C, et al. Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors: A scientific statement from the National Lipid Association Nutrition and Lifestyle Task Force. Journal of Clinical Lipidology. 2019; doi:10.1016/j.jacl.2019.08.003.
• Perreault L. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed Oct. 22, 2020.
• Freire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.
• Shan Z, et al. Association of low-carbohydrate and low-fat diets with mortality among US adults. JAMA Internal Medicine.2020; doi:10.1001/jamainternmed.2019.6980.
• Evert AB, et al. Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care. 2019; doi:10.2337/dci19-0014.
• Gordon B. What is the ketogenic diet? Academy of Nutrition and Dietetics. https://www.eatright.org/health/weight-loss/fad-diets/what-is-the-ketogenic-diet. Accessed Nov. 11, 2020.

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When it comes to your protein plan, it may be time to shake things up.

A registered dietitian on Long Island is sharing the best time of day to consume protein to reach your health goal, whether it be to lose weight, build muscle, curb muscle loss, or aid exercise recovery.

“Protein is composed of amino acids, which are needed for important processes such as immune function, neurotransmitter and hormone synthesis, and muscle growth,” registered dietitian Jillian Kubala wrote for Health.com .

The Recommended Dietary Allowance  is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.

Since protein makes up more than 80% of the dry weight of muscle, bodybuilders and athletes on a cutting diet — eating fewer calories to lose body fat while maintaining muscle mass — will need more protein to assist muscle repair and growth.

Some research suggests they should consume 2.3 grams to 3.1 grams of protein per kilogram of weight, which equates to about 155-209 grams a day for a 150-pound person.

Others trying to shed pounds or build muscle might find a happy medium in the range of 1.2 grams to 2 grams of protein per kilogram of weight. Harvard Health recommends the “average person” not consume more than 2 grams of protein per kilogram.

Eating too much protein can trigger cardiovascular disease or distress bones, kidneys, and the liver, studies show.

High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. While red meat is rich in protein, experts warn that a high intake may increase your risk of colorectal, pancreatic, and prostate cancer.

If your goal is weight loss . . .

If your goal is to lose weight, Kubala advises adding at least one protein-rich food to every meal and snack.

“Studies show that as long as you’re consuming adequate protein for your body’s needs, protein distribution doesn’t make a difference when it comes to promoting weight loss,” she wrote for Health.com. “This means that there’s no ‘best’ time to eat protein if you’re trying to lose weight and that it’s more important to evenly distribute protein throughout the day to support satiety and weight loss.”

If your goal is building muscle . . .

For those trying to build muscle, MedicalNewsToday suggests consuming 20 grams to 30 grams of protein before a workout to minimize muscle breakdown and stimulate growth.

But one small study of young male athletes found that there was no difference between eating protein immediately before or right after exercise. Kubala said it’s best to grab protein-rich foods throughout the day.

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If your goal is muscle maintenance . . .

Older adults concerned about losing muscle mass may benefit from 1 gram to 1.2 grams of protein per kilogram of body weight (67 to 81 grams for a 150-pound person), according to the National Resource Center on Nutrition & Aging . Protein should be spread out throughout the day, at each meal.

In short, overall protein consumption matters more than timing when you eat it, Kubala said.

“Though consuming protein at certain times could benefit people with specific health goals, such as building muscle mass and recovering from exercise, your total protein intake is what matters most for overall health and body composition,” she concluded.

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Intermittent fasting shows promise in improving gut health, weight management

A new study by researchers from Arizona State University and their colleagues highlights a dietary strategy for significant health improvement and weight management.

Participants following an intermittent fasting and protein-pacing regimen, which involves evenly spaced protein intake throughout the day, saw better gut health, weight loss and metabolic responses. These benefits were notably greater than those seen with simple calorie restriction.

The findings, reported today in the journal Nature Communications , could advance our understanding of the relationship between the gut microbiome and metabolism and improve strategies for managing obesity.

The researchers compared the effects of two low-calorie dietary interventions: a heart-healthy continuous calorie-restricted diet (based on USDA dietary recommendations), and a calorie-restricted regimen incorporating intermittent fasting and protein pacing.

The trial was conducted with 41 individuals who were overweight or obese over a period of eight weeks. Individuals in the intermittent fasting and protein-pacing group showed a decrease in symptoms of gastrointestinal problems and an increase in diversity of the gut microbiota compared with those in the calorie-restriction group.

The intermittent fasting protocol increased beneficial microbes in the gut that have been linked to a lean body type and improved overall health. Additionally, it increased the levels of certain proteins (cytokines) in the blood associated with weight loss, as well as amino acid byproducts that promote fat burning.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The method has recently gained popularity for its potential health benefits, including weight loss, improved metabolic health and enhanced brain function.

"Given the gut microbiota's location and its constant interaction with the GI tract, we have been gaining a deeper understanding of its pivotal role in dietary responses these last several years," says Alex Mohr, lead author of the new study. "While limited in duration and sample size, this comprehensive investigation -- which included the analysis of the gut microbiome, cytokines, fecal short-chain fatty acids and blood metabolites -- underscores the intricate interplay between diet, host metabolism and microbial communities."

Mohr led the microbiome and molecular investigations, evaluating gut microbial composition, inflammatory molecules called cytokines, SCFAs (metabolites derived from dietary fiber, important for regulating energy balance) and the metabolome.

Mohr is a researcher with the Biodesign Center for Health Through Microbiomes at ASU. Rosa Krajmalnik-Brown, the center director, and researchers Devin Bowes, Karen Sweazea and Corrie Whisner are also contributors to the study.

Corresponding author Paul Anciero of the Department of Health and Human Physiological Sciences at Skidmore College led the clinical trial, which tracked weight loss and body composition.

The study also included contributions from ASU researchers Paniz Jasbi and Judith Klein-Seetharaman, with the School of Molecular Sciences, and Dorothy Sears and Haiwei Gu, with the College of Health Solutions.

Diet, microbiome and weight loss

The gut microbiome refers to the diverse community of microorganisms residing in the gastrointestinal tract, including bacteria, viruses, fungi and other microbes. Numbering in the many trillions of organisms, this complex ecosystem plays a crucial role in essential bodily functions and overall health.

The gut microbiome helps break down food, produce vitamins and promote the absorption of nutrients. It plays a role in the development and function of the immune system by protecting the body against harmful pathogens. Finally, the gut microbiome keenly regulates metabolism, impacting body weight, fat storage and insulin sensitivity.

Caloric restriction, intermittent fasting (limiting food consumption to certain windows on some days) and protein pacing (controlled protein intake at specific meals) have been shown to affect body weight and composition, but the effect of these dietary modifications on the gut microbiome has been unclear until now.

"A healthy gut microbiome is essential for overall health, particularly in managing obesity and metabolic diseases," says Sweazea, the ASU principal investigator of this Isagenix-funded study. "The gut bacteria influence how we store fat, balance glucose levels and respond to hormones that make us feel hungry or full. Disruptions in the gut microbiota can lead to increased inflammation, insulin resistance and weight gain, underscoring the critical role of gut health in preventing and managing metabolic disorders."

Study and findings

The clinical trial involved 27 female and 14 male participants who were overweight or obese. Participants were divided into two groups: one following the intermittent fasting and protein pacing regimen, and the other adhering to a heart-healthy, calorie-restricted diet. Both groups were monitored over eight weeks for changes in weight, body composition, gut microbiome composition and plasma metabolomic signatures.

Participants following the intermittent fasting and protein pacing regimen experienced a significant reduction in gut symptoms and an increase in beneficial gut bacteria, particularly from the Christensenellaceae family. The study also found these microbes are associated with improved fat oxidation and metabolic health. In contrast, the calorie-restricted group showed an increase in metabolites linked to longevity-related pathways.

Despite both groups having similar average weekly energy intake, the intermittent fasting and protein pacing group achieved greater weight loss and fat reduction with an average loss of 8.81% of their initial body weights during the study. In comparison, those on a calorie-restricted diet lost an average of 5.4% body weight.

Participants who followed the intermittent fasting and protein-pacing diet experienced reductions in overall body fat, including belly fat and deep abdominal fat, and saw an increase in the percentage of lean body mass.

The study underscores the potential of intermittent fasting and protein-pacing diets in improving gut health and weight management. While further research is necessary, these findings offer a promising avenue for creating effective dietary interventions for obesity and related metabolic disorders.

"By identifying shifts in specific microbes, functional pathways and associated metabolites, this line of work holds promise for personalized health strategies as we can better tailor nutritional regimens to enhance gut function and metabolic outcomes," Mohr says.

Additional institutions contributing to the study: Systems Precision Engineering and Advanced Research (SPEAR); Center of Translational Science, Florida International University; Isagenix International LLC; and the School of Health and Rehabilitation Sciences, Department of Sports Medicine and Nutrition, University of Pittsburgh.

• Diet and Weight Loss
• Veterinary Medicine
• Molecular Biology
• Biotechnology and Bioengineering
• Calorie restricted diet
• Soy protein
• Protein microarray

Story Source:

Materials provided by Arizona State University . Original written by Richard Harth. Note: Content may be edited for style and length.

Journal Reference :

• Alex E. Mohr, Karen L. Sweazea, Devin A. Bowes, Paniz Jasbi, Corrie M. Whisner, Dorothy D. Sears, Rosa Krajmalnik-Brown, Yan Jin, Haiwei Gu, Judith Klein-Seetharaman, Karen M. Arciero, Eric Gumpricht, Paul J. Arciero. Gut microbiome remodeling and metabolomic profile improves in response to protein pacing with intermittent fasting versus continuous caloric restriction . Nature Communications , 2024; 15 (1) DOI: 10.1038/s41467-024-48355-5

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Intermittent fasting shows promise in improving gut health, weight management

The human gut contains trillions of bacterial and other microbes collectively known as the gut microbiome. New research explores how these diverse microorganisms help manage weight. ASU researchers explore the effects of an intermittent fasting diet combined with protein pacing on body weight and overall health. Image courtesy the Biodesign Institute

A new study by researchers from Arizona State University and their colleagues highlights a dietary strategy for significant health improvement and weight management.

Participants following an intermittent fasting and protein-pacing regimen, which involves evenly spaced protein intake throughout the day, saw better gut health, weight loss and metabolic responses. These benefits were notably greater than those seen with simple calorie restriction.

The findings , reported today in the journal Nature Communications, could advance our understanding of the relationship between the gut microbiome and metabolism and improve strategies for managing obesity.

The researchers compared the effects of two low-calorie dietary interventions: a heart-healthy continuous calorie-restricted diet (based on USDA dietary recommendations ), and a calorie-restricted regimen incorporating intermittent fasting and protein pacing.

The trial was conducted with 41 individuals who were overweight or obese over a period of eight weeks. Individuals in the intermittent fasting and protein-pacing group showed a decrease in symptoms of gastrointestinal problems and an increase in diversity of the gut microbiota compared with those in the calorie-restriction group.

The intermittent fasting protocol increased beneficial microbes in the gut that have been linked to a lean body type and improved overall health. Additionally, it increased the levels of certain proteins (cytokines) in the blood associated with weight loss, as well as amino acid byproducts that promote fat burning.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The method has recently gained popularity for its potential health benefits, including weight loss, improved metabolic health and enhanced brain function.

"Given the gut microbiota's location and its constant interaction with the GI tract, we have been gaining a deeper understanding of its pivotal role in dietary responses these last several years,” says Alex Mohr , lead author of the new study. “While limited in duration and sample size, this comprehensive investigation — which included the analysis of the gut microbiome, cytokines, fecal short-chain fatty acids and blood metabolites — underscores the intricate interplay between diet, host metabolism and microbial communities.”

Mohr led the microbiome and molecular investigations, evaluating gut microbial composition, inflammatory molecules called cytokines, SCFAs (metabolites derived from dietary fiber, important for regulating energy balance) and the metabolome.

Mohr is a researcher with the Biodesign Center for Health Through Microbiomes at ASU. Rosa Krajmalnik-Brown , the center director, and researchers Devin Bowes, Karen Sweazea and Corrie Whisner  are also contributors to the study.

Corresponding author Paul Arciero of the Department of Health and Human Physiological Sciences at Skidmore College led the clinical trial, which tracked weight loss and body composition.

The study also included contributions from ASU researchers Paniz Jasbi and Judith Klein-Seetharaman , with the School of Molecular Sciences , and Dorothy Sears and Haiwei Gu , with the College of Health Solutions .  

Diet, microbiome and weight loss

The gut microbiome refers to the diverse community of microorganisms residing in the gastrointestinal tract, including bacteria, viruses, fungi and other microbes. Numbering in the many trillions of organisms, this complex ecosystem plays a crucial role in essential bodily functions and overall health.

The gut microbiome helps break down food, produce vitamins and promote the absorption of nutrients. It plays a role in the development and function of the immune system by protecting the body against harmful pathogens. Finally, the gut microbiome keenly regulates metabolism,  impacting body weight, fat storage and insulin sensitivity.

Caloric restriction, intermittent fasting (limiting food consumption to certain windows on some days) and protein pacing (controlled protein intake at specific meals) have been shown to affect body weight and composition, but the effect of these dietary modifications on the gut microbiome has been unclear until now.

“A healthy gut microbiome is essential for overall health, particularly in managing obesity and metabolic diseases," says Sweazea, the ASU principal investigator of this Isagenix -funded study. “The gut bacteria influence how we store fat, balance glucose levels and respond to hormones that make us feel hungry or full. Disruptions in the gut microbiota can lead to increased inflammation, insulin resistance and weight gain, underscoring the critical role of gut health in preventing and managing metabolic disorders."

Study and findings

The clinical trial involved 27 female and 14 male participants who were overweight or obese.  Participants were divided into two groups: one following the intermittent fasting and protein-pacing regimen, and the other adhering to a heart-healthy, calorie-restricted diet. Both groups were monitored over eight weeks for changes in weight, body composition, gut microbiome composition and plasma metabolomic signatures.

Participants following the intermittent fasting and protein-pacing regimen experienced a significant reduction in gut symptoms and an increase in beneficial gut bacteria, particularly from the Christensenellaceae family. The study also found these microbes are associated with improved fat oxidation and metabolic health. In contrast, the calorie-restricted group showed an increase in metabolites linked to longevity-related pathways.

Despite both groups having similar average weekly energy intake, the intermittent fasting and protein-pacing group achieved greater weight loss and fat reduction with an average loss of 8.81% of their initial body weights during the study. In comparison, those on a calorie-restricted diet lost an average of 5.4% body weight.

Participants who followed the intermittent fasting and protein-pacing diet experienced reductions in overall body fat, including belly fat and deep abdominal fat, and saw an increase in the percentage of lean body mass.

The study underscores the potential of intermittent fasting and protein-pacing diets in improving gut health and weight management. While further research is necessary, these findings offer a promising avenue for creating effective dietary interventions for obesity and related metabolic disorders.

“By identifying shifts in specific microbes, functional pathways and associated metabolites, this line of work holds promise for personalized health strategies as we can better tailor nutritional regimens to enhance gut function and metabolic outcomes," Mohr says.

Additional institutions contributing to the study: Systems Precision Engineering and Advanced Research (SPEAR); Center of Translational Science, Florida International University; Isagenix International LLC; and the School of Health and Rehabilitation Sciences, Department of Sports Medicine and Nutrition, University of Pittsburgh.

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7 Habits That Can Help You Overcome an Ozempic Plateau

Now that weight loss medications have been available for a while, some patients report experiencing an “Ozempic plateau,” or a stall in weight loss. Here’s what experts say that means — and what you can do if it happens to you.

Drugs including Ozempic have a reputation for helping people who’ve struggled to drop pounds lose weight and keep it off. One study , for example, showed that when people with obesity took injectable semaglutide, a GLP-1 receptor agonist, once weekly, they lost an average of 14.9 percent of their body weight over 68 weeks. For these participants, this was an average of 11.7 kilograms, or about 25.8 pounds.

But recent reports suggest this isn’t always the case: A so-called “Ozempic plateau” is possible. “This is when a person stops losing weight with the use of the Ozempic (or other semaglutide), healthy eating, and exercise,” says Su-Nui Escobar, RDN, a doctor of clinical nutrition and founder of Nutrition for Weight Loss Meds in Miami. Weight loss plateaus are also normal, regardless of whether someone is taking a weight loss drug or losing weight through other means. Research indicates that plateaus often represent your body’s evolutionary response to weight loss by attempting to maintain its energy stores.

That said, an Ozempic plateau isn’t always problematic. “Just because a person is not losing weight actively does not mean the body has not stopped changing for the positive,” says Amy Beney, RD, CDCES, owner of Nutrition Insights in Lockport, New York. “It is important to check into non-scale victories. Are they gaining muscle mass? Are they losing visceral fat and subcutaneous fat?” If you’ve reached a weight that’s brought about desired health improvements, an Ozempic plateau might feel like an okay landing place.

For some people, though, an Ozempic plateau can be a frustrating and mystifying experience. So what can you do when Ozempic isn’t working anymore? Try taking up these seven habits.

1. Practice Mindful Eating

Mindful eating is a good idea any time, but especially when you’re taking a weight loss drug. “The medication is wonderful at reducing hunger and appetite, but listening to the body is still essential to maximize the effects of the medication,” says Dr. Escobar. Because semaglutide can seriously alter your appetite, eating mindfully may be more important than ever while on these meds.

Try removing distractions (like watching TV, reading, and using your phone) during mealtimes to give food your full attention. Take time to savor each bite. And check in frequently with your level of hunger and fullness throughout the day. These strategies can help you eat when your body needs food — and hold off when you’re not really hungry.

2. Prioritize Protein

Of the three macronutrients (protein, fat, and carbohydrates), protein is the most satiating, per one study . Building your plate around a protein source like lean meat, beans, seafood, or tofu can help you feel fuller longer, reducing cravings that may be undermining weight loss.

Escobar notes that protein also helps maintain muscle mass. Because research shows rapid weight loss on semaglutide could potentially mean losing muscle as well as fat, getting enough protein may help you hang onto more lean tissue.

3. Focus on Fiber

Another nutrient to focus on: fiber. This indigestible carb is key to minimizing constipation. “Constipation can be a side effect [of semaglutide] that may affect weight loss or cause a plateau,” says Beney. “Incorporate fibrous foods that include insoluble and soluble fiber, plus plenty of fluids.” Some sources of insoluble fiber include whole grains, nuts , seeds, beans , potatoes, and leafy greens. You’ll find soluble fiber in oats, lentils, oranges, wheat bran, and apples.

4. Drink Plenty of Water

Not getting enough water could be another culprit behind an Ozempic plateau, Escobar says. Whereas semaglutide slows digestion, water can help keep things flowing, preventing constipation. Plus, according to a report from Johns Hopkins University, the more hydrated you are, the more efficiently your body works at burning fat.

You don’t have to overdo it on water, but strive to hit recommended amounts for healthy hydration. “According to the U.S. National Academies of Science, Engineering, and Medicine , women need 11.5 cups a day and men need 15.5 cups a day of water per day,” Beney points out. Try keeping a favorite water bottle handy and sipping throughout the day.

5. Switch Up Your Workout

Losing weight almost always involves not just diet, but exercise, too. Physical activity burns calories, contributing to the energy-in, energy-out balance of weight loss. If you’ve stopped losing weight on semaglutide, Beney encourages trying a new workout routine, such as strength training. “If you are not using resistance (or strength) training, now may be the time to do so. If you are using resistance training, maybe increase the weight on your workout.”

On the other hand, she says, it’s possible your workout might be too strenuous. “Sometimes an intense workout can put more stress on the body than you realize and prevent further weight loss,” Beney adds. A check-in with a sports medicine doctor or personal trainer could help you get on the best path for physical activity.

6. Stick to a Healthy Sleep Schedule

Could the solution to a weight plateau lie in your bed? The connection between sleep and weight is well established, with research suggesting that poor sleep leads to increased calorie intake. Other studies also indicate it lowers fat metabolism.

The Centers for Disease Control and Prevention (CDC) recommends that adults ages 18–60 get seven or more hours of sleep per night. Prioritize your nighttime rest with healthy habits like keeping a consistent sleep schedule, powering down screen devices an hour or two before bed, and maintaining a dark, uncluttered bedroom.

7. Stay in Touch With Your Healthcare Team

If you find the number on the scale has stopped moving while on Ozempic, let your doctor know. You may simply need to adjust your dose. “Increasing the dose can help break the plateau,” says Escobar. “Ozempic is FDA-approved for the treatment of diabetes [rather than weight loss], and the dose might be lower than the dose necessary for weight loss.”

Talking with a nutrition expert can also identify diet choices that are holding you back from weight loss. “Meeting with a dietitian to help with diet modifications and accountability can be key to overcoming weight loss plateaus,” Beney says.

The Wrap-Up

Ozempic may be a powerful weight loss aid, but taking it and similar drugs doesn’t necessarily mean you’ll reach your goal weight without bumps in the road. “They are not guaranteed weight loss. Diet and lifestyle modifications need to be a part of the plan in addition to the medications,” says Beney.

When your weight loss has stalled on Ozempic, try any of the healthy habits above. They may help you push through an Ozempic plateau — or simply help you become healthier in general.

Editorial Sources and Fact-Checking

• Wilding J et al. Once-Weekly Semaglutide in Adults With Overweight or Obesity. The New England Journal of Medicine . February 2021.
• Laughlin MR et al. Physiology of the Weight-Reduced State: A Report from a National Institute of Diabetes and Digestive and Kidney Diseases Workshop. Obesity . April 2021.
• Morrell P et al. Revisiting the Role of Protein-Induced Satiation and Satiety. Food Hydrocolloids . July 2017.
• Ida S et al. Effects of Antidiabetic Drugs on Muscle Mass in Type 2 Diabetes Mellitus. Current Diabetes Reviews . 2021.
• Yes, Drinking More Water May Help You Lose Weight. Johns Hopkins University . January 15, 2020.
• Report Sets Dietary Intake Levels for Water, Salt, and Potassium to Maintain Health and Reduce Chronic Disease Risk. U.S. National Academies of Science, Engineering, and Medicine . February 11, 2004.
• Papatriantafyllou E et al. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients . April 2022.
• Jurado-Fasoli L et al. Association Between Sleep Quality and Time With Energy Metabolism in Sedentary Adults. Scientific Reports . March 12, 2020.
• About Sleep. Centers for Disease Control and Prevention . May 15, 2024.

Sarah Garone

Sarah Garone is a licensed nutritionist and registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona.

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All About Jazz Jennings' Weight Loss Journey: She's 'So Proud' Of 70-Pound Weight Loss In A New IG Post

The 23-year-old first started her health journey back in 2021.

In a June 5 Instagram post , Jazz posed in a blue and white sundress before a gorgeous ocean view. The outfit, Jazz wrote, made her feel like a "goddess."

"No matter my weight, I have always felt beautiful," she captioned the snap. "However, losing this weight and prioritizing my health has created a shift within."

"The first step toward improving your well-being is caring," she continued. "I finally care about myself after years of neglecting my health. I had truly let myself go when it came to eating. I am so proud of my weight loss, and I feel my confidence radiates through."

Jazz encouraged her followers to "take care of yourself and do things that make you feel happy and light." She ultimately signed off with, "Joy. Cherish. Peace. - Jazz✨💙✌️"

Jazz first started talking about wanting to start her health and weight loss journey back in 2021. So, what has helped Jazz reach her health and wellness goals? Here’s everything to know so far.

She started her weight loss journey in 2021.

In June 2021, Jazz posted two side-by-side photos of herself on Instagram, showing a before and after weight gain comparison, with a caption that explained where she was feeling mentally at that point.

“I’m posting this photo because it’s time for me to address my weight gain and hold myself accountable,” she wrote. “I’m ready to change my ways; I’ve been saying I’m ready to turn over a new leaf, but I’m running out of trees now. I’m ready to take the initiative and create positive changes when it comes to my health and body.”

She ended on this note: “Love you all, and thanks for understanding the battle I’m fighting to win❤️❤️❤️.”

She has been open about her eating disorder.

Jazz has binge-eating disorder, something she also addressed in her 2021 post.

“As many of you have noticed, over the past few years, I have gained a substantial amount of weight,” she wrote. “I suffer from binge-eating disorder, a disease in which I’m not only addicted to food, but I eat it in large quantities.”

Jazz also said that bingeing, along with an increased appetite she experiences from some of the medications she takes, caused her to gain almost 100 pounds in less than two years.

How did she lose weight?

While Jazz hasn't shared her exact diet and fitness routine in the intervening years, she has shared several Instagram posts demonstrating some of the steps she’s taken to maintain a healthy lifestyle, which includes working out and playing lots of sports.

In January of 2024, she shared a video of herself running with her dad, who is a total hype man. “There she is….the 2024 Jazz,” he cheered as they ran together.

Jazz has also shared photos of herself posing next to a tennis court, writing, “one step at a time,” in the caption .

Oh, and the star even joined a club lacrosse team at Harvard, where she goes to college. “Had my first lacrosse game with the Harvard club. It was so much fun!🌟❤️” she captioned a photo of herself on the field.

She has done “boot camp” workouts with her brother.

In 2022, Jazz shared a video of herself doing “boot camp” workouts with her brother, Sander. In the clip, Jazz and Sander do jumping jacks, planks, wall sits, and a half mile run. She wrapped things up by carrying Sander on her back.

It's not clear how often they did these "boot camps," but they definitely seemed like they were working hard while also having fun together.

How much weight did she lose?

In January, Jazz said that she’s lost 70 pounds and plans to lose more. She shared the news with an Instagram post that featured a picture of her posing on the beach in a bathing suit .

“Feeling happier and healthier than I’ve been in years,” she wrote in the caption . “I still have a ways to go, but I’m so proud to finally be taking the necessary steps toward bettering my mind, body, and spirit💜💜💜.”

Go, Jazz, go!

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