Yes, Eating More Protein Can Help You Lose Fat & Build Muscle — Here's How

Despite what toxic diet culture would lead you to believe, enjoying more of certain foods will encourage not only weight loss but better metabolic health overall. One such example is foods high in protein. Here's why this building-block macronutrient can help you achieve a stronger, healthier body.

According to a 2020 review of clinical trials4 that lasted 6-12 months, a high-protein diet can support healthy weight loss and help prevent weight regain after weight loss. This is due in part to its effect on our hunger hormones. High-protein diets seem to increase anorexigenic (fullness) hormone levels while decreasing orexigenic (hunger) hormone levels.

And it may be even more crucial for women: Sims points to research that found5 that sedentary women who increased their protein intake from 0.6-0.8 gram to 1.8 grams per kilogram per day experienced significant fat reduction in just 12 weeks.

Supplements like protein powders make meeting your daily protein goals even easier. You can add them to foods like yogurt and oatmeal to further bump up their protein content, blend together a protein-rich morning smoothie, or simply drink them with water for a quick protein fix after a workout or on the go.

The whey protein isolate in our supplement contains more protein and less fat per serving than the whey protein concentrate you'll find in other supplements, making it a better option for supporting a healthy body composition. With 3 grams of added sugars in the vanilla variety and 0 grams of added sugar in the chocolate variety, it's the perfect companion for muscle health, satiety, and blood sugar control.*

Research suggests that high-protein diets can be effective for healthy fat loss. Aim to get at least 100 grams of protein a day this year through a combination of high-protein foods and supplements.*