Protein for Weight Loss

How Much You Need and Simple Ways to Hit It

Written by Abdullah Bhana, Diabetes and Obesity Specialist Pharmacist

Protein plays a central role in successful, sustainable weight loss. It helps control hunger, preserves muscle as you lose fat, and supports a steadier metabolism so results are easier to maintain.

If you are using medical treatments such as Wegovy or Mounjaro, protein becomes even more important. Appetite is often lower, portion sizes are smaller, and every bite needs to count. At The Florence Clinic, we view medication as a tool and lifestyle as the foundation. Getting protein right is one of the most reliable foundations you can build.

Why Protein Matters During Weight Loss

When you reduce calories, your body draws on stored energy. Without enough protein, you can also lose muscle tissue. Muscle loss makes it harder to keep weight off and can leave you feeling weaker and more fatigued.

Current expert guidance places protein as a top priority during anti-obesity treatment because it:

• Preserves lean muscle mass
• Improves fullness and appetite control
• Supports metabolic health and daily function

Lifestyle and medical nutrition guidance for people using incretin-based medicines such as GLP-1 treatments consistently ranks protein alongside fibre, hydration, and resistance training as essential components of care.

How Much Protein Do You Need?

There is no single perfect number for everyone, but some practical ranges work well for most people during active weight loss.

A helpful minimum target is around 60 to 75 grams per day. Many people benefit from aiming for 1.2 to 1.5 grams of protein per kilogram of body weight per day, when clinically appropriate.

The higher end of this range is particularly useful for:

• People doing regular strength training
• Older adults at risk of muscle loss
• Those losing weight more rapidly

For example:

• A person weighing 70 kg will often do well aiming for 85 to 105 g per day
• A person weighing 90 kg may feel and perform best around 110 to 140 g per day

These targets are achievable with everyday foods.

Spread Protein Across the Day

Total intake is the first goal. Distribution is the second.

Rather than saving protein for one large meal, aim to include a meaningful amount at each meal. Many people find that three protein-containing meals work well, with an optional protein-rich snack if appetite allows.

This approach:

• Improves fullness throughout the day
• Supports recovery from physical activity
• Reduces the risk of falling short by the evening

Protein First When Appetite Is Low

GLP-1–based medicines reduce appetite, which helps create a calorie deficit but can also increase the risk of under-eating protein.

A simple strategy is to eat protein foods first at each meal, then add vegetables, fibre-rich carbohydrates, and healthy fats according to appetite. This helps secure your daily minimum before fullness arrives.

Regular check-ins are also helpful, so plans can be adjusted quickly if early satiety is limiting protein intake.

Simple Ways to Hit Your Protein Target

You don’t need specialist products to reach your protein goals.

Reliable protein sources include:

• Lean chicken and turkey
• Fish such as salmon or cod
• Eggs
• Greek yogurt, cottage cheese, and milk

Plant-based options include:

• Tofu and tempeh
• Lentils and beans
• Soy yogurts
• Pairing legumes with grains for a complete amino acid profile

When appetite is very low, small portions of higher-protein foods can help. A scoop of whey protein mixed with milk or a high-protein yogurt can add 20 grams or more with minimal volume.

The goal is consistency, using foods you enjoy and tolerate well.

Pair Protein with Strength Training

Protein provides the building blocks, but muscles also need a stimulus.

Two short resistance training sessions per week can make a meaningful difference to muscle retention during weight loss. This doesn’t require a gym. Bodyweight exercises and resistance bands are excellent starting points.

When you pair regular strength work with adequate protein intake, you’re far more likely to finish a weight loss phase lighter, stronger, and more resilient.

Is Higher Protein Safe?

Higher protein intakes are safe for most healthy adults. Targets should be personalised if you have kidney disease, liver disease, or other medical conditions that affect protein needs.

If you’ve been advised to limit protein in the past, seek individual guidance before increasing intake. For most adults, the ranges above are well tolerated and align with current expert guidance.

Putting It into Practice

In practice, we start by setting a personalised daily protein target based on your body weight, activity level, and treatment plan. Meals are structured so protein appears first on the plate, with options adapted to different appetites and cultural preferences.

If you’re using Wegovy or Mounjaro, we pay close attention to protein intake, as smaller portions can easily push intake below muscle-protective levels. We review energy, sleep, and body composition regularly and adjust your plan over time.

A Simple Starting Plan

• Choose a personal protein target within the ranges above
• Plan three meals that each contribute meaningfully to that total
• Eat protein first when appetite is low
• Add two short strength sessions each week

Protein isn’t a fad. It’s a reliable tool that helps you lose weight well. By setting a clear target, spreading intake across meals, and pairing protein with simple strength training, you protect muscle, manage hunger, and make your results easier to maintain.