Why Protein is Key for Fat Loss (And How to Hit Your Daily Target)

When it comes to fat loss, protein is your best friend. Not only does it help preserve lean muscle while you're in a calorie deficit, it also keeps you full longer and boosts your metabolism thanks to the thermic effect of food. Your body burns more calories digesting protein than it does carbs or fats.

To target your daily protein intake, aim for around 1.6 to 2.2 grams per kilogram of body weight. For example, if you weigh 70kg, that’s about 110 to 150g of protein a day. Spread this across meals. Think: eggs at breakfast, chicken at lunch & dinner, Greek yogurt or protein shakes for snacks, and a lean fish protein source at dinner.

The body doesn’t store protein like it does fat or carbs, so consistency is key.

Prioritize whole food sources, track your intake if needed, and make it a habit, not a chore. If you want fat loss you need to add protein. As you might realise, I add a lot of protein powder in my recipes. It’s an easy and versatile way to boost your protein without adding too many extra calories. Whether it's in pancakes, smoothies, or baked snacks, it's a simple trick that helps hit your protein target while keeping meals fun and satisfying.