Let’s talk protein. No, not just for bodybuilders or gym bros with gallon jugs of water. I’m talking to you, busy moms, career women, caregivers, and snackers of cheese cubes at 10 p.m.
Here’s the deal: protein is your secret weapon for lasting weight loss and feeling great while you do it.
Why Protein is a Big Deal
- Keeps you full. Protein helps you stay satisfied, so you’re not hunting for snacks an hour after lunch.
- Preserves muscle. When you lose weight, you want to lose fat, not your hard-earned muscle. Protein helps make that happen.
- Burns more calories. Your body actually works harder (and burns more calories) digesting protein than it does carbs or fat. Who knew?
So How Much Do You Need?
A good rule of thumb:
Aim for 90–120 grams per day if you’re on a GLP-1 like semaglutide or tirzepatide. Why? Because these meds lower your appetite, and that means every bite matters. And when you’re eating less, you’d better believe those bites should be pulling their weight.
If you’re not counting grams, think this way:
Eat protein at every single meal. Not just a little. Make it the star of the plate.
How to Choose the Right Kinds
Good protein isn’t just grilled chicken on repeat (unless you really love that — no judgment). Mix it up with:
- Eggs and egg whites
- Lean meats like turkey or beef
- Fish and shrimp
- Greek yogurt and cottage cheese
- Protein shakes or powders
- Tofu, tempeh, or beans (plant-based crew, we see you)
At New Leaf, we’ll help you figure out exactly how much protein you need and how to get it without getting bored or overwhelmed.
Want more? Our enrolled patients get access to the full deep-dive article where we cover exactly how to structure your meals, the best protein brands and products to use, how timing affects muscle maintenance, and what to do when you can’t hit your goal.