A high-protein diet for weight loss: why protein is so important

A high-protein diet for weight loss: why protein is so important

Short answer: A high-protein diet supports weight loss because protein keeps you feeling fuller for longer, helps preserve muscle mass and slightly boosts your metabolism. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day, especially if you’re taking weight-loss medication.

People who want to lose weight often think first of all about eating less. However, what you eat is just as important as how much. A high-protein diet plays a key role in weight loss: protein keeps you feeling fuller for longer, protects your muscles and supports your metabolism.

If you’re taking weight-loss medication, this is particularly important. A suppressed appetite makes it harder to get enough protein. In this blog, you’ll find out why protein is so crucial, how much you need each day, which foods are highest in protein, and how to incorporate this into your daily routine in a practical way.

Why is a protein-rich diet so important for weight loss?

Protein is more filling than carbohydrates or fats, protects your muscle mass during a calorie deficit and requires your body to expend more energy to digest it. A review of high-protein diets shows that protein stimulates the production of satiety hormones and reduces levels of the hunger hormone ghrelin. In addition, protein has a high thermic effect: your body burns a significant proportion of the calories from protein during the digestion process itself.

There is a second reason. When losing weight, you lose not only fat but also muscle mass. Research into muscle preservation during weight loss shows that a higher protein intake, particularly when combined with strength training, significantly limits this muscle loss. This is important because muscles maintain your resting metabolic rate and reduce the likelihood of regaining weight after the weight-loss programme.

The exact diet turns out to be less important than is often thought. A meta-analysis in the BMJ compared popular dietary patterns with different ratios of carbohydrates, fats and proteins, and found that the differences largely disappear after a year. Sustainable eating habits make the difference, and this is precisely where protein helps: if you feel less hungry, you’re more likely to stick to it for longer.

How much protein do you need each day?

When losing weight, 1.2 to 1.6 grams of protein per kilogram of body weight per day is a good target. That is more than the standard recommendation for people who are not losing weight, and there is a reason for this: according to a review of dietary strategies, this higher intake supports both satiety and the maintenance of muscle mass during a calorie deficit. For someone weighing 90 kilos, that works out at around 108 to 144 grams of protein a day.

Do you also do intensive exercise? The international guideline for protein intake recommends that, if you do regular strength training, you should aim for around 2 grams per kilogram, and spread your protein intake throughout the day with 20 to 40 grams per meal. If you combine this with exercise for weight loss, you’ll get the most out of every gram of protein you eat.

Which foods are highest in protein?

Chicken, fish, eggs, low-fat dairy and pulses are among the foods highest in protein. Animal-based sources include chicken breast, turkey, tuna, salmon, cod and eggs. In the dairy aisle, low-fat quark, skyr, Greek yoghurt, cottage cheese and low-fat cheese are real protein powerhouses, often with relatively few calories.

Do you prefer plant-based options? Lentils, chickpeas, black beans, tofu, tempeh, edamame and seitan also provide substantial amounts of protein. According to the Netherlands Nutrition Centre, it’s also healthy to vary between animal and plant-based protein sources, as plant-based sources also provide fibre, which helps you feel fuller.

How can you incorporate more protein into your daily diet?

Start every meal with a protein source and choose protein-rich snacks: this way, you can increase your intake without having to cook anything complicated. Think of quark or skyr for breakfast, a boiled egg or a slice of chicken breast for lunch, and a handful of edamame or nuts as a snack. Add pulses to soups and salads, so that an ordinary meal becomes higher in protein without you even noticing.

If you’re unable to meet your daily requirement through your regular diet, protein powder can be a practical supplement. Are you taking medication as part of your treatment? If so, be sure to read our article on what to eat when taking GLP-1 medication for a comprehensive nutritional overview.

What is the relationship between protein and GLP-1 medication?

GLP-1 medication strongly suppresses your appetite, causing you to eat less and making it easier to fall short of your protein intake. Weight-loss medicines such as Ozempic, Wegovy and Mounjaro slow down gastric emptying and suppress the feeling of hunger in the brain. This helps enormously with weight loss, but it also means that every mouthful counts.

If you consistently eat too little protein whilst losing weight rapidly, this accelerates the loss of muscle mass, whilst Thuisarts.nl also emphasises that good nutrition remains important during medication-based treatment. Consciously choosing protein-rich foods is therefore not just a nice-to-have, but a core component of a responsible approach to medication. Curious about how to tackle this more broadly? Then read our frequently asked question about whether you can combine Ozempic with diet and exercise.

Are protein shakes a good idea when taking weight-loss medication?

A protein shake can be a useful addition, especially if you are temporarily unable to tolerate much solid food due to nausea. In that case, choose a variety without added sugars and treat the shake as a supplement, not a replacement for proper meals. As well as protein, solid food provides fibre, vitamins and minerals that a shake usually lacks.

Are you unsure whether a protein shake is advisable in your situation? Discuss this during your treatment programme, so that the advice is tailored to your medication and symptoms.

How does Goodweigh support your nutrition during your programme?

Goodweigh provides practical nutrition and exercise tips as a standard part of the support during your programme. A doctor assesses whether medication is suitable for you and prescribes it where appropriate, after which you’ll have an assessment every four weeks. In between, you can use the chat function to ask questions, for example about protein-rich foods or dealing with a reduced appetite.

This means you’re not on your own. The personalised support isn’t a strict diet, but a set of practical tools tailored to your life and your pace.

Protein is your ally in weight loss: Goodweigh helps you with this

The right diet reinforces what medication sets in motion. Protein keeps you feeling full, protects your muscles and helps you maintain your results, even in the long term. Would you like to lose weight with medical supervision and nutritional advice tailored to you? Then discover the Goodweigh weight-loss programme and take the first step today.