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Can protein help with weight loss?

So, you've probably read a lot of conflicting information surrounding nutrition over the years, and trust us, there are a fair few myths out there. We've heard it all: carbs are bad for you, fat makes you gain weight, you only need protein if you workout. The list could go on!

Now found in many foods, and with its popularity rising, many snacks are now packed with protein – and for good reason! But don't be fooled, for all of its positives, we can’t solely rely on protein to help with weight loss, it’s a lot more nuanced than that.

Let’s take a look...


It's pretty simple, to lose weight you need to burn more calories than you consume each day. This is called being in a calorie deficit, and if you’re in one of these then you’re more likely to feel hungry.

More complex than a lot of carbs, protein can be harder for you to digest, meaning it tends to stay in your stomach longer, providing feelings of satiety. And you guessed it, if you’re not hungry, you may be less likely to snack on calorie-dense food and more likely to stay in a deficit.

So, how much protein should you eat? While this varies for everyone, a high protein diet for adults would consist of 0.8kg-1.5kg protein per kg of body weight. And this should also be supplemented by having a consistent exercise routine.


For a steer on some of the best high protein foods to aid your fitness journey, make sure you have a few of these in your armoury:

  • Tuna (28g protein per 100g)
  • Chicken (27g protein per 100g)
  • Low-fat yoghurt (10g protein per 100g)
  • Lentils (9g protein per 100g)
  • Tofu (8g protein per 100g)

Obviously, don’t forget Grenade's epic range of high protein, low sugar snacks too, ideal if you’re in a rush!


Speaking of protein shakes, whether you blitz them up yourself or opt for an easy on-the-go solution with Grenade’s Protein Shakes (packed with up to 20g of the good stuff), they can be a really convenient way to fit in more protein in, helping you to hit your macros. 

Again, protein shakes will only help you to achieve your fitness goals when taken as part of an overall calorie deficit so becoming more aware of your total calorie intake is essential.

So there you have it, as a macronutrient, protein can help you feel fuller for longer, and consuming the correct amount of protein as part of a balanced diet, with regular exercise will help you reach your fitness goals.