Key Takeaways

  • Eating more protein may help with weight loss by helping you feel full for longer, reducing cravings, boosting post-meal calorie burning, and lowering ghrelin levels.
  • Natural protein from whole foods like eggs, chicken, fish, Greek yogurt, nuts, and legumes is often best for weight loss. Both animal-based and plant-based protein sources appear equally effective.
  • Whey and casein protein supplements may lead to greater weight loss and improved body composition, though protein powder is most helpful for athletes, older adults, and people who struggle to meet protein needs through food alone.

When it comes to weight loss, a high protein eating plan can benefit your health in many ways.

These include lower levels of hunger hormones and cravings, increased satiety, and even greater calorie burning.

However, there are many options for increasing protein amounts, and it may be difficult to determine the best type of protein for weight loss.

This article is Day 6 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.

Missed a day? Catch up with Day 5: Protein Powders Explained, or continue on to Day 7: Ways to Increase Protein Intake.

Generally, high protein foods help with weight management, even without restricting calories or other nutrients.

This type of eating may also help reduce body and belly fat and increase lean muscle mass.

There are a number of reasons why high protein eating may aid in weight management:

  • Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake.
  • Reduce cravings: A high protein diet has been linked to reduced cravings and a lower desire to snack at night.
  • Increase calorie burn: Your body uses more energy to digest protein than it does to digest carbohydrates or fat. Because of this, meals that are higher in protein may help your body burn slightly more calories after you eat.
  • Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and increase levels of the appetite-reducing hormone GLP-1, which may help you feel fuller after eating.

There are various protein sources, which make it easy to follow a high protein eating routine.

When choosing foods to support weight management, look for options that are high in protein and fiber and low in added sugars. Foods that contain both protein and fiber, such as beans, lentils, and nuts, may be especially filling.

Both animal- and plant-based protein foods can support weight management, so choose the ones you enjoy and can eat regularly. A simple way to build a satisfying meal is to pair a protein-rich food with a fiber-rich food, such as Greek yogurt with berries, eggs with whole grain toast, or beans with vegetables.

Common protein-rich foods include:

  • Eggs: 6 grams of protein in 1 large egg
  • Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds
  • Chicken: 53 grams of protein in 1 chicken breast, cooked
  • Cottage cheese: 23 grams of protein in 1 cup (210 grams)
  • Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese
  • Greek yogurt: 17 grams of protein in 6 ounces (170 grams)
  • Milk: 8 grams of protein in 1 cup
  • Lean beef: 22 grams of protein in 3 ounces (85 grams)
  • Fish: 39 grams in 1 cup (154 grams) of tuna
  • Quinoa: 8 grams of protein in 1 cup (185 grams), cooked
  • Lentils: 18 grams of protein in 1 cup (198 grams), cooked

If you eat a mostly plant-based diet, eating a variety of protein-rich foods like beans, lentils, nuts, seeds, soy foods, and whole grains throughout the day can help you meet your protein needs.

Whey is a milk-based protein that contains all the essential amino acids and is absorbed quickly by the body.

Whey protein may lead to greater weight loss, improved satiety, and better body composition. Whey protein supplements may also pose health risks for people with kidney or liver disease.

In particular, research shows whey protein supplements may reduce fat mass and increase lean muscle mass.

These benefits are likely due to whey protein’s effects on satiety. A number of studies have found that whey protein may be superior at reducing feelings of hunger compared to other proteins, such as casein, tuna, turkey, and egg albumin.

This may be because whey protein is more quickly absorbed than other protein supplements, such as casein, and is effective at preventing hunger in the short term.

Whey protein has also been shown to increase the appetite-suppressing hormones GLP-1 and GIP, as well as decrease hunger hormones like ghrelin, more than other protein sources.

However, the evidence is mixed. Some studies report that, despite improved satiety, supplementing with other protein sources, such as soy, rice, or egg protein, may not affect fat loss or food intake.

Similar to whey protein, casein is a milk-based protein that contains all the essential amino acids. However, it is slowly absorbed by the body.

Casein has also been linked to improved body composition and increased feelings of fullness.

Compared to whey protein, casein may not be as effective at increasing muscle mass. However, it appears more effective than other protein sources, such as soy and wheat protein.

When it comes to satiety, whey protein is absorbed quickly and can enhance feelings of fullness. Casein is digested more slowly and may keep you fuller over a longer period of time.

Research from 2022 suggests that both whey and casein protein can support healthy body composition when included as part of a balanced diet.

While whey and casein differ in how quickly they are digested and absorbed, current evidence does not show that one is clearly better than the other for weight loss.

Soy protein is plant-based, as it is made from soybeans. Unlike many other plant-based proteins, it is a complete protein, meaning it contains all nine essential amino acids your body needs.

Soy also contains isoflavones, naturally occurring plant compounds with antioxidant properties that may offer additional health benefits.

However, a 2024 reviewfound that soy protein supplements did not consistently lead to significant reductions in body weight or fat mass.

Some benefits, such as lower BMI, were observed in specific groups, including postmenopausal women taking certain doses of soy isoflavones for a few months.

Overall, soy protein can be a nutritious protein choice, but current evidence does not suggest that soy supplements are more effective for weight loss than other protein sources.

Choosing soy foods like tofu, tempeh, edamame, and soy milk can be part of a balanced eating pattern that supports weight management.

Rice protein is a plant-based protein made from brown rice. It is considered an incomplete protein because it contains lower amounts of some essential amino acids, including lysine, compared with animal-based proteins and some other plant proteins.

For this reason, rice protein is often combined with other plant proteins, such as pea protein, to create a more balanced amino acid profile.

Research on rice protein is currently limited, especially regarding weight loss. A compared the effects of daily rice protein and whey protein supplementation during resistance training and found that both 24-gram doses helped improve body composition, including increases in muscle mass and reductions in body fat, after 8 weeks.

More research is needed to determine whether rice protein offers specific benefits for weight loss. However, it can be a useful protein option for people who prefer plant-based supplements or want to increase their overall protein intake.

Pea protein powder is a relatively new plant-based protein made from yellow split peas. It is commonly considered a complete protein because it contains all nine essential amino acids, although it is relatively lower in the amino acid methionine compared with some animal-based proteins.

Pea protein may help support weight management by increasing feelings of fullness after eating. Some research suggests that pea protein may also support changes in body composition, such as helping maintain or build lean muscle mass when combined with resistance training.

However, research on pea protein and weight loss is still limited compared with other protein sources. More high quality studies are needed to determine whether pea protein provides specific benefits for weight loss.

Pea protein can be a convenient option for people following a plant-based diet or seeking a dairy-free protein supplement.

Several other protein sources are available, although research on their specific effects on weight loss is limited. These options can still help you meet your protein needs as part of a balanced eating pattern.

  • Hemp protein: Hemp protein is a plant-based protein made from hemp seeds. It also provides fiber and healthy fats, including omega-3 and omega-6 fatty acids. However, it is lower in some essential amino acids, including lysine, compared with complete protein sources.
  • Bone broth protein: Bone broth protein is made by concentrating the proteins found in bone broth. It contains collagen, a type of protein that supports connective tissues, but it is not considered a complete protein because it does not provide all essential amino acids in ideal amounts. More research is needed to understand whether bone broth protein provides unique benefits for weight management.
  • Egg protein powder: Egg protein powder is typically made from egg whites and is a complete protein source. It is generally low in fat and carbohydrates and can be a convenient way to increase protein intake.

Protein supplements can be a helpful option for people who have difficulty getting enough protein from food. However, whole-food protein sources also provide important nutrients, such as fiber, vitamins, and minerals, that supplements may not provide.

Takeaway

Increasing your protein intake may support weight management by helping you feel fuller, reducing cravings, and helping preserve lean muscle mass. However, the overall quality of your diet, calorie intake, physical activity, and other lifestyle factors also play an important role.

The strongest evidence supports getting protein from whole foods, including options like:

Protein supplements, such as whey, casein, or plant-based protein powders, can also be convenient options when it is difficult to meet your protein needs solely through food.

Protein powders may be especially useful for people with higher protein needs, such as athletes and older adults, or for those following vegetarian or vegan eating patterns who may need additional protein options.

If your goal is weight loss, consider using protein supplements as a replacement for lower-nutrient, higher-calorie foods or snacks rather than simply adding extra calories to your usual diet.