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Nutrition
Prioritize Protein
Protein plays an important role in maintaining and building muscle.
This becomes particularly relevant when you’re eating fewer calories.
Research on adults with overweight or obesity indicates that increasing protein intake during weight loss can help support the preservation of muscle mass, strength and physical function.
But there is no universal protein number that is perfect for everyone.
Your needs can vary depending on:
body size
age
activity level
resistance-training experience
overall diet
health status
degree of calorie restriction
What to do
Rather than trying to eat an enormous amount of protein in one meal, build meals around a quality protein source.
Examples include:
Eggs
Greek yogurt
Cottage cheese
Fish
Chicken
Lean meat
Tofu
Tempeh
Beans
Lentils
Edamame
You don’t necessarily need protein supplements. Food can provide plenty of protein for many people.
If meeting your protein needs through food is difficult, a protein supplement can be a convenient option—but it should complement your diet rather than replace a balanced eating pattern.
NourishSpan tip
Think of protein as an anchor for your meals, not as the entire meal.
Pair it with vegetables, fruit, whole grains, legumes or other high-fiber foods to create a more satisfying and nutrient-dense plate.