High-protein foods for weight loss

If you’re looking to lose weight, you might have heard that a high protein diet can help. Protein can play an important role in weight management by reducing hunger, increasing metabolism and helping maintain muscle mass while losing fat.

In this guide, we explain how protein supports weight loss, how much you need, and which high-protein foods can help you reach your goals.

Protein can play an important role when it comes to weight loss. There are a few ways it is helpful:

✓ Reduces hunger – protein helps you feel fuller for longer by reducing appetite hormones, helping you consume fewer calories.

✓ Preserves muscle mass – during weight loss, it’s common to lose both fat and muscle. However, studies of high protein diets for weight loss suggest that these diets can lead to fat loss while preserving lean mass. This helps you maintain a healthy metabolism.

✓ Increases metabolism – protein has the highest thermic effect of food, meaning your body uses more energy to digest it.

The amount of protein you need for weight loss depends on several factors, including your activity level, age, and weight loss goals. However, a general guideline is to consume between 1.6 to 2.2 grams of protein per kilogram of body weight.

• for a 70kg person, this would mean 112 to 154 grams of protein per day
• if you're more active, you may need to eat at the higher end of this range to help with muscle preservation

Spreading protein intake throughout the day helps maximise your body’s process of repairing and maintaining muscle, enhancing fat loss while preserving lean mass. To calculate your personal needs, consider using an online protein calculator or consulting with a nutritionist.

Use our Protein Calculator to work out your ideal protein intake.

This table provides examples of high-protein foods that support weight loss, including animal and plant-based options.

Unsure how to include more protein in your diet? Here are some easy-to-make meals and snacks to help boost your protein intake throughout the day.

Protein-rich meal ideas for weight loss

Protein-rich snacks for weight loss

Learn more about the best fruits for weight loss.

While protein is crucial for weight loss, too much can be damaging for your health. Possible risks include:

• kidney strain – excessive protein can lead to kidney strain, particularly in those with pre-existing kidney conditions
• digestive discomfort – high protein diets can sometimes cause bloating, constipation or wind
• dehydration – increased protein intake can lead to dehydration, as the kidneys work harder to process nitrogen from protein breakdown

➤ As with any macronutrient, balance is key. It's important to ensure that your diet includes adequate amounts of carbs and fats alongside protein.

A high-protein diet may help support general weight loss, which can include reductions in fat around the belly. It has also been shown to help reduce visceral fat – the fat stored deep within the abdomen around the internal organs – which is not the same as the visible fat under the skin. High levels of visceral fat are associated with an increased risk of heart disease, type 2 diabetes, and high blood pressure.

How protein affects belly fat

Protein does more than help you feel full. It plays a role in supporting healthy metabolism and overall fat loss.

✓ Supports steadier blood sugar – protein can moderate post-meal blood sugar levels, which may reduce insulin spikes associated with fat storage.

✓ May help reduce inflammation – some studies suggest higher-protein diets can be linked to lower inflammatory markers, although results vary.

✓ Supports fat loss and muscle preservation – maintaining lean mass helps keep your metabolic rate higher during weight loss.

4 practical protein tips to support fat loss

To get the most out of a high protein diet, a few practical habits can help make fat reduction more effective and sustainable.

1. Incorporate protein into every meal – Focus on making protein the central part of your meals. This helps reduce overall calorie intake by increasing fullness, reducing hunger and preventing overeating.
2. Include healthy fats – Combine protein with healthy fats from avocados, nuts, and olive oil to improve fullness, support healthy metabolism, and curb cravings.
3. Combine with exercise – If possible, combine your high-protein diet with strength training or aerobic exercise. Exercise accelerates fat loss and, when paired with sufficient protein, maximises fat reduction and muscle retention.
4. Track your progress – Consistency is key. Track your protein intake and aim for a moderate calorie deficit by reducing your overall calorie intake while focusing on protein-rich foods.

➤ Even without an intense workout routine, a high-protein diet combined with mindful eating can help you achieve a leaner figure over time.

If you do not currently eat large amounts of protein, you might be unsure about how to increase your intake. There are several ways to make protein-rich meals and snacks an integral part of your diet:

Start your day with protein

Starting your day with protein can help stabilise hunger and reduce mid-morning snacking. This could be scrambled eggs with spinach, Greek yoghurt with chia seeds, or cottage cheese with berries. Eating protein in the morning helps keep you full longer, so you're less likely to snack on high-calorie foods.

Make protein the base of every meal

When planning lunch and dinner, make protein the foundation of your plate. Build around the protein with non-starchy vegetables like broccoli, spinach or cauliflower for a filling, nutrient-dense meal.

✓ Try creating balanced meals that incorporate healthy carbs (like wholewheat pasta or sweet potatoes) and healthy fats (such as avocado or olive oil) to create a well-rounded plate that fuels your body without the extra calories.

Snack smartly

Protein-rich snacks are crucial for managing hunger and maintaining a steady metabolism. Consider snacking on boiled eggs, nuts, seeds, protein bars, or a protein shake. These snacks provide lasting energy and keep you satisfied until your next meal.

Meal prep for success

Meal prepping ensures you always have protein-rich foods available. You can batch cook chicken, fish beans or lentils and portion them for the week ahead. Having healthy meals ready to go prevents you from reaching for unhealthy, processed options when you feel hungry.

✓ Freezing meals or keeping quick protein options like canned tuna, Greek yoghurt, or cottage cheese on hand makes it easier to stick to your diet even on busy days.

While adding high-protein foods to your diet is a great first step in your weight loss journey, you may benefit from additional support. If you're struggling to achieve your goals, or need personalised guidance, professional assistance can make a significant difference.

Weight loss treatments such as Wegovy and Mounjaro can support weight loss by reducing appetite and helping you achieve a calorie deficit when lifestyle changes alone are not enough.

Incorporating high-protein foods into your diet is a powerful tool for weight loss, particularly in reducing belly fat. Protein helps to control hunger, preserve muscle mass and boost metabolism. By focusing on protein-rich foods like chicken, salmon, eggs, and plant-based options like lentils and tofu, you can enhance fat burning and feel more full.

Remember to calculate your individual protein needs based on your activity level and weight loss goals. And if you need more personalised guidance, Zava is here to help with weight loss treatments.

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Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss, Journal of Obesity and Metabolic Syndrome [accessed 18 December 2025]

Effects of High and Low Protein Diets on Inflammatory Profiles in People with Morbid Obesity: A 3-Week Intervention Study, MDPI [accessed 18 December 2025]

Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis, Clinical Nutrition Espen [accessed 18 December 2025]

Higher Protein Intake During Caloric Restriction Improves Diet Quality and Attenuates Loss of Lean Body Mass, Obesity Journal [accessed 18 December 2025]