People trying to lose weight often focus on reducing carbohydrate and fat intake, but getting an adequate amount of protein during this process is also very important. According to experts, protein not only helps control hunger but also plays an important role in protecting muscles while losing weight. This is why protein is given a special place in a balanced weight-loss diet.
Protein-rich food can help keep the stomach feeling full for a longer time. This reduces the chances of frequent hunger and unnecessary snacking. In addition, the body has to spend more energy digesting and using protein than it does for carbohydrates and fat. This is called the thermic effect of food. However, increasing protein alone does not automatically reduce weight. For this, total calorie intake must also be controlled.
During weight loss, the body may use muscles along with fat for energy. Adequate protein and regular strength training help reduce muscle loss. This also helps maintain the body’s strength and functional capacity.
Lentils, chickpeas, kidney beans, soybeans, paneer, milk, curd, eggs, fish and chicken are good sources of protein. According to a recommendation of the International Society of Sports Nutrition published in 2026, for normal adults, depending on body weight and activity level, a target of 1.2 to 1.6 grams of protein per kilogram of body weight per day may be useful.
However, protein requirements vary according to each person’s age, health and physical activity. People suffering from kidney disease should consult a doctor or dietitian before taking higher amounts of protein.
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