While the media focus on low-carb vs. low-fat diets, they tend to miss the point about high-protein diets. It’s well known in the fitness industry that higher protein intakes help with fat loss. For one thing, protein helps control appetite.
Most bodybuilding nutritionists recommend that 1 gram of protein per pound of bodyweight is effective for building muscle and burning fat in normal-weight men and women. But overweight individuals should have more.
A study published in The Nutrition Journal tested the effect of supplemental protein intake on weight loss in 100 obese men and women. All of the subjects received two protein-enriched meal replacement shakes per day. But half received a total of 1 extra gram of protein per pound of lean body mass per day. And the other half received a total of 0.5 extra grams of protein per pound of lean body mass per day.
At the end of 12 weeks, both groups had lost approximately 8 to 9 pounds of weight, but the higher-protein group had lost more fat (3.6 pounds vs. 1.32 pounds).
You can get protein from nuts (a few grams per ounce), beans, tofu, peanut butter, lentils, peas, bananas, apples, oranges, sesame seeds, the list goes on.
If you want to lose fat, a little extra protein can go a long way.