Does eating more protein help with fat loss?

The biggest reason is muscle. On Ep. 330, Nikkiey explains that if you cut calories without enough protein, your body taps into lean muscle tissue. Protein is how you protect your body while losing fat. On Ep. 174 she connects that to metabolism: the more muscle you keep and build, the higher your basal metabolic rate, so you burn more calories at rest. On Ep. 78 she adds that muscle mass and metabolic rate decline as women age, which makes getting enough protein even more important after 40.

Then there's the thermic effect. Protein takes more energy to digest and absorb than carbs or fat, so you burn some calories just processing it. On Ep. 78 Nikkiey pitches this as a real reason to eat more protein. On Ep. 21 she adds a needed reality check: the effect, roughly 20 to 30 percent of protein's calories, is relatively small compared with exercise. Don't expect protein alone to do the work.

Protein also makes the plan easier to stick to. On Ep. 77 she calls it the macronutrient king because it helps keep blood sugar steady and keeps you fuller for longer. On Ep. 78 and Ep. 174 she says that end-of-night snacking on the couch is most often a sign you didn't eat enough protein earlier in the day. Her fix on Ep. 330 is to spread protein across your meals rather than saving it for dinner, and she points out that two eggs, about 12 grams, isn't a high-protein meal.

How much? On Ep. 351 her starting point for a fat loss phase is 0.8 to 1 gram per pound of body weight per day. If you weigh much more than your goal, say 250 pounds, she suggests using your goal weight instead, so around 180 grams. If you've been doing everything right and still feel stuck, she suggests checking your protein first. It's often the plan, not you.