WHY IS PROTEIN
SO IMPORTANT?
Why it matters for fat loss, muscle retention, recovery and long-term results
Protein plays a key role in preserving muscle, supporting recovery, managing hunger and helping you stay on track with your goals - especially when dieting for fat loss
MUSCLE RETENTION
Helps preserve lean mass during fat loss
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RECOVERY
Supports training, recovery and repair
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SATIETY
Can help you feel fuller for longer
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METABOLISM
Higher thermic effect raising your metabolism during digestion
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MUSCLE RETENTION
Helps preserve lean mass during fat loss
SATIETY
Can help you feel fuller for longer
RECOVERY
Supports training, recovery and repair
METABOLISM
Higher thermic effect raising your metabolism during digesting
HOW MUCH PROTEIN IS RECOMMENDED?
General target: 1.6-2.4g per kg of body weight per day
During fat loss, aiming toward the higher end can be helpful
Spread protein across 3-5 meals
A practical meal target: around 20-40g per meal
GOOD PROTEIN OPTIONS
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KEY TAKEAWAY
Protein is one of the most important nutritional factors for preserving muscle and supporting progress during fat loss - but it works best alongside the right calorie intake, resistance training and consistency
Here's Hack, Tip, Strategy #45 from the book
What you eat at breakfast can influence your hunger, energy and food choices for the rest of the day. Starting your day with a good source of protein is one of the simplest ways to improve appetite control and support your overall goals.
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Many typical breakfast foods are heavily carbohydrate based and low in protein, things like sugary cereals, pastries, toast, or breakfast bars. While these may provide quick energy, they’re often digested rapidly and can leave you feeling hungry again not long after eating.Â
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Protein works differently. It digests more slowly, helps keep you fuller for longer and supports muscle retention and recovery, especially when dieting or training regularly.
Research suggests that consuming adequate protein earlier in the day may positively influence muscle growth and recovery. A study by Yasuda et al. (2020) found that participants consuming a protein-rich breakfast experienced greater increases in lean muscle mass during resistance training compared with those consuming most of their protein later in the day.
Reference:
Yasuda J, et al. (2020). The Journal of Nutrition
RESEARCH SNAPSHOT
A higher protein breakfast can help reduce hunger later in the day, lower the likelihood of snacking, improve fullness and satisfaction, support muscle maintenance and recovery and make it easier to hit your daily protein target. It also creates a strong start mentally. Beginning the day with a structured, protein-focused meal often leads to better food decisions later on.
Good high-protein breakfast options include eggs or egg whites, Greek yogurt, cottage cheese, protein oats, protein smoothies, lean breakfast meats, overnight oats with added protein powder and breakfast wraps with eggs and lean protein.
You don’t need an enormous breakfast; you just want enough protein to make the meal more filling and functional. As a general guide, aiming for around 20 to 40g of protein at breakfast is a good target for most people.
Starting your day with protein won’t magically create fat loss, but it can make controlling hunger and sticking to your plan noticeably easier throughout the rest of the day.
