Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Trying to lose fat and tone up? Protein could be your best mate. While carbs and fats often get all the attention, protein is the quiet achiever in the background doing the heavy lifting. Literally. Whether you're a gym junkie or just trying to drop a few kilos, eating more of the right kind of protein can make all the difference.
Studies consistently show that high-protein diets help people lose more fat, preserve muscle, and feel fuller after meals. For instance, a meta-analysis found that people on higher-protein diets lost about 1.6 kg more fat on average compared to those on standard-protein diets, even when calorie intake was the same.
Protein also helps keep cravings in check. A study found that increasing protein intake to 25% of daily calories significantly improved feelings of fullness throughout the day and reduced late-night cravings and food-related thoughts, even without increasing how often participants ate. Not bad for a simple dietary tweak!
But not all protein sources are created equal. Some are nutrient-dense powerhouses, while others (hello, processed meats) can actually work against your health goals.
So, what are the best protein foods to help you shed fat, stay satisfied, and keep your energy up? Read on for the ultimate guide to protein for fat loss, plus tips, common mistakes to dodge, and easy ways to get more into your day.
Here’s the deal: protein helps you lose fat in several clever ways. First off, it boosts satiety, which is a fancy way of saying it keeps you feeling fuller for longer.
Protein also increases thermogenesis or the amount of energy your body burns while digesting food. According to research, protein has a thermic effect of 20–30%, compared to just 5–10% for carbs and a mere 0–3% for fats. That means you literally burn more calories just by eating protein.
Do not forget muscle maintenance. When you're in a calorie deficit, your body might start breaking down muscle as well as fat. Protein helps preserve lean muscle mass, which is crucial since muscle tissue burns more calories at rest than fat.
You might be wondering: How much protein is enough? Great question.
The general recommendation for protein is 0.8g per kilogram of body weight per day, but that’s the bare minimum to avoid deficiency. For fat loss and muscle retention, most studies suggest aiming higher, between 1.6 to 2.2g per kilogram of body weight.
A study found that individuals who consumed around 2.4 g of protein per kg of body weight per day while in a calorie deficit lost more fat and retained more muscle than those on lower-protein diets. So, if you weigh 70kg, you’re looking at 112–154 g of protein daily for optimal fat-loss support.
Short answer: yes for most people. Despite old-school fears about kidney damage or bone loss, current research has largely debunked those myths. A 2022 review found no harmful effects on kidney function in healthy adults consuming high-protein diets.
That said, if you have pre-existing kidney issues, chat with your GP before amping up your intake. And as always, balance is key. Your body still needs carbs, fats, fibre, vitamins, and minerals to function at its best.
Let’s get into the good stuff. These are the best foods to fuel your fat-loss goals.
Lean, affordable, and packed with around 30g of protein per 100g. Grill it, bake it, air-fry it — you can’t go wrong.
Nature’s protein bombs. One large egg has about 6g of high-quality protein and all nine essential amino acids. Bonus: they’re also rich in choline, which supports fat metabolism.
Thick, creamy and seriously satisfying. One 200g serve of plain Greek yoghurt can deliver up to 20g of protein. Plus it’s great for your gut thanks to probiotics.
Iron-rich and muscle-friendly, lean beef packs around 26g of protein per 100g. Just keep an eye on portion sizes and choose cuts like eye fillet or rump.
Lower in fat than chicken and still high in protein. Turkey breast offers 29g per 100g and is a great alternative if you want to mix it up.
Fish is not only protein-rich but also loaded with omega-3s, which may aid fat loss and inflammation. Tuna gives you 25g per 100g, while salmon adds healthy fats into the mix.
Low in fat and high in casein, it’s a slow-digesting protein that’s perfect before bed. 100g of cottage cheese has roughly 11g of protein.
One cup of cooked lentils gives you 18g of protein and a healthy dose of fibre to boot. Great in soups, stews and curries.
Versatile, budget-friendly and packed with plant protein. One cup of cooked chickpeas delivers about 15g of protein.
Tofu absorbs flavour like a sponge and packs in around 10g of protein per 100g. It’s also rich in calcium and iron.
A fermented soy product that’s denser than tofu, tempeh boasts around 19g of protein per 100g. Bonus: the fermentation helps your gut microbes thrive.
Unlike most grains, quinoa is a complete protein. One cooked cup offers 8g of protein plus loads of fibre, magnesium and antioxidants.
One cup of cooked black beans contains around 15g of protein and is loaded with antioxidants, fibre and folate.
These young soybeans are tasty and protein-packed. One cup of cooked edamame has about 17g of protein.
Peas themselves are surprisingly protein-rich, and pea protein powder is a solid plant-based alternative with around 20g per scoop.
Need tasty ways to boost your protein intake? Explore our high-protein recipes that make fat loss feel (and taste) a whole lot easier.
Even with good intentions, it’s easy to get tripped up. Watch out for these common slip-ups:
Eating too much protein in one meal – Your body can only absorb so much at once; spread it out over the day.
Ignoring fibre and other nutrients – A protein-only diet lacks diversity. Don’t ditch your veggies!
Choosing processed meats as the main protein source – Sausages and deli meats may contain nitrates and added salt.
Relying only on protein shakes – Whole foods offer more nutrients and better satiety.
Skipping fruits and vegetables – These are crucial for digestion, fibre, and overall health.
Not drinking enough water – High protein needs more water to process and can strain kidneys if you're dehydrated.
Overeating thinking protein won’t store as fat – Extra calories, even from protein, can still lead to fat gain.
Forgetting to balance protein across the day – Aim to include protein in all meals and snacks, not just dinner.
Looking to up your intake without turning every meal into a meat-fest? Try these easy wins:
Add eggs to your breakfast (scrambled, poached or hard-boiled on toast)
Use Greek yoghurt in snacks or smoothies
Include lentils or beans in salads and soups
Swap white rice for quinoa
Choose lean meats for main meals
Use protein powder in oats or smoothies
Snack on nuts, seeds, or boiled eggs
Add tofu or tempeh to stir-fries and curries
Protein isn’t just for bodybuilders; it’s your fat-loss ally, hunger fighter, and muscle protector all in one. The key is choosing high-quality sources, spreading intake through the day, and balancing it with whole foods.
Ready to power up your plate? Start small, stay consistent, and let protein do its magic. Fat loss just got a whole lot tastier.
Eating more protein but still not seeing results? You might’ve hit a plateau. Don’t worry. Here are weight loss plateau solutions that actually work to help get your fat-loss progress back on track.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.