Protein is spoken about constantly now, especially in relation to fat loss. I feel it has gone too far. Bodybuilders have been obsessed with protein for decades, but most people aren’t bodybuilders. It seems every coach online now implies that unless you hit some sky-high protein target you can’t lose body fat.
From surveying my own clients, the average diet they eat is around 14% protein, which usually means less than one gram per kilo of bodyweight. Low protein diets have been shown to increase hunger and often link to muscle loss, lower metabolic rate and poor recovery.
Many studies have shown that increasing protein intake reduces overall food intake and hunger. The ideal amount varies between people, probably somewhere between 20 and 40% of total calories, but you need to test it. You can definitely eat too much protein too, which can make you hungrier and less able to stick to your plan. It also comes down to taste and enjoyment of what you’re eating.
I have personally lost body fat on very low levels of protein. When I competed in bodybuilding, my protein intake was much lower than what most coaches would recommend now, yet I had no issue losing fat or sticking to my plan.
With that said, how do you increase your protein intake?
Use Protein Shakes – This is the easiest way to increase protein quickly. There are loads of types now, whey, vegan, egg white, collagen. Just be careful with calories. Some “complete meal” shakes like Huel have around 400 calories but only 25g of protein, while a pure protein powder could give you 30g for under 150 calories.
Put More Protein On Your Plate – It sounds obvious but it works. If you’re already eating a protein food, increase it. Simply eat a larger portion of pork, have more tofu in your recipe, add more eggs than usual. If you’re having chicken soup, add more chicken. If you have pasta with ham, double the ham. You can usually tweak meals this way without totally changing your diet.
Have Protein On Its Own – You don’t always have to mix protein into a meal. It can sit alongside it. If you like porridge in the morning but can’t mix protein powder into it, just have a couple of boiled eggs or a protein shake before or after. Same with salads, have a yoghurt or a handful of nuts on the side.
Combine Protein Sources – You don’t need to rely on one food. Mixing sources usually makes it easier and more enjoyable to hit your intake. Try combining legumes with nuts, like chickpeas and cashews, or grains with legumes, such as rice and black beans. The variety gives a better amino acid mix and different textures, which makes it feel like real food rather than just eating for a target..
Add Protein to Your Snacks – Most people snack on pure carbs or fat such as crisps, biscuits, fruit, which do nothing for protein levels. Just switch a few of these each week for higher-protein swaps. Things like Greek yoghurt, cottage cheese, protein yoghurts, jerky, boiled eggs, or edamame beans are all easy wins. Even a handful of roasted chickpeas or lentil crisps adds a surprising amount. It’s not about becoming perfect, just making a few simple swaps that add up fast.
Accept You Need To Eat More – It sounds patronising but it’s true. You’re choosing to eat protein for the benefit, not the excitement. Most people would rather eat cake, sweets or pastries, but you can’t expect to get fitter and stronger if 80% of your diet is snacks. It’s a trade-off between comfort and results.
Use Protein Brain Training – If your target feels impossible, have specific “protein focus” days. Eat far more than you usually would, it trains your brain to see that level as normal. Just like people who start running find 2km brutal at first, but years of being a runner that same run barely feels an effort. Your idea of a normal protein intake shifts over time.
Track Protein Intake – Whenever you track what you eat, even for a week, it changes your behaviour. You become more aware and make better choices automatically. You don’t have to track forever, but doing it for 7–10 days will show you where your diet really sits, not where you think it is.
What This Means For You
Protein is not magic, but it does make you feel fuller and helps preserve muscle while losing fat. It also helps recovery from training and reduces cravings. You don’t need to eat ridiculous amounts, but increasing it from whatever you currently eat will almost always bring benefits.
A simple goal is to try having some form of protein at every meal, whether that’s meat, fish, eggs, dairy, or plant sources like beans, lentils or tofu. Over time, that one change can transform your results without any extra complexity.
Photo – A photo from my bodybuilding days, an over the top all protein meal and interesting ways to eat protein through chinese cooking:
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