Fat Loss and the role of Protein

There are multiple ways through which a protein-rich diet helps improve your fat loss results. First of all, high-protein diets are more effective than low-protein diets for maintaining muscle [1].
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In one 2010 study, the researchers had 2 groups of resistance-trained athletes [2]. Group 1 maintained a protein intake of 2.3g/kg of their total body weight, whereas group 2 maintained a protein intake of 1g/kg BW. As you can see in the 2nd slide of this post, the group with the higher protein intake maintained significantly more muscle. So protein basically helps you stay jacked while dropping body fat.
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Although the research lately has been mixed on this, protein generally also helps you feel more satisfied while dieting [3]. A classic example of this is a 2005 study [4]. When the participants increased their protein from 15 to 30% of daily calorie intake, hunger decreased and their calorie intake dropped. But not all protein sources are equally filling. Liquid protein sources like shakes may not make you feel very satisfied [5]. Opt for solid protein sources higher in volume.
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Lastly, a common question I receive whenever I post about protein, is whether there is a “protein limit” per meal. Oftentimes people think the human body cannot absorb more than 30g of protein. But this is not the case. In my new YouTube video (link in bio), I discuss the “protein absorption myth”. I also give practical recommendations on how much protein to have per meal.