Why Protein and Fiber Are Essential For Weight Loss

protein

When you think of going on a diet, do you immediately associate it with being hungry ALL.THE.TIME? 

Maybe that’s just me…

But I distinctly remember the first time I ever worked with a nutrition coach back in 2016. My biggest fear – and reason why it took me two years postpartum to sign up for coaching – was that I was terrified of being HUNGRY all day long. 

I could not have been more wrong. Instead of feeling deprived and starving, I was actually completely satisfied due to all the nutrient-dense foods I was eating. 

Since then, I have become a nutrition coach myself and continued my own education of sustainable approaches to clean nutrition. The overwhelming truth I have discovered in my practice with clients and research is that instead of RESTRICTING “bad” foods, it’s all about INCREASING the nutrient-dense ones, especially those containing a lot of protein and fiber. 

Why Getting More Protein and Fiber Matters 

Why does this make such a big difference? 

High protein and fiber foods help you feel full longer and tend to be loaded with other nutrients our bodies need. Protein helps build lean muscle, which directly corresponds to an increased metabolism (aka, you burn MORE fat, even while at rest!). But possibly best of all, you won’t be hungry all day long and tempted to grab not-so-great food choices. 

When I hit my protein and fiber goals (125g of protein a day and 25g of fiber), there is no way I am interested in mindless snacking on sugary foods. 

You’re Not Getting Enough Protein and Fiber: Dietary Recommendations 

Why am I so confident you’re not getting enough protein and fiber to optimize lean muscle growth and weight loss? Because it is REALLY hard to do. 

The dietary recommendations from experts in sports nutrition and physiological sciences are, for the most part, in agreement that people should consume about .7-1.2 grams of protein per pound of bodyweight to maximize muscle protein synthesis (Morton et al., 2018; Phillips et al., 2020)

For a 150-pound person, this would come out to be somewhere in the range of 105 to 150 grams of protein a day. Ideally this comes from whole food sources like chicken or fish and not processed or packaged foods (although it is totally ok to add a protein shake or occasional bar to your meals to help hit this goal). 

When it comes to fiber, the goal is 25 grams a day for women and 30 grams for men. This should come from whole foods, not supplements as it is absorbed better by your body when coming from a food source. 

When I started aiming for these goals, I had to pick out the foods I ate carefully so that I could hit them without feeling stuffed. I will admit I felt like I was eating all day long! 

Since then, I have dialed it in more so that I can eat nutrient-dense foods (foods that have a lot of protein, fiber, and other nutrients) but aren’t calorie-dense. This does take practice and I would recommend consulting with a nutrition coach if you’re not sure where to start. 

For reference, here are some common foods in a typical diet and the amount of protein they have in them. You can see from this list that getting to your daily goal of .7-1.2grams of protein per pound of body weight is tough and takes some planning! 

Animal Sources:

Meat:

  • Chicken Breast (3 oz): 26-31 grams
  • Ground Beef (3 oz, 90/10 lean): 21-25 grams
  • Sirloin Steak (3 oz): 25-30 grams
  • Pork Tenderloin (3 oz): 22-25 grams

Fish:

  • Salmon (3 oz): 20-25 grams
  • Tuna (3 oz, canned in water): 20-25 grams
  • Cod (3 oz): 17-20 grams
  • Shrimp (3 oz): 15-20 grams

1 Large Egg: 6 grams  

Dairy:

  • Greek Yogurt (6 oz): 15-20 grams
  • Cottage Cheese (1 cup): 12-15 grams

Plant-Based Sources:

Legumes:

  • Lentils (1 cup cooked): 18 grams  
  • Black Beans (1 cup cooked): 15 grams
  • Chickpeas (1 cup cooked): 14 grams
  • Tofu (3 oz): 8-10 grams
  • Tempeh (3 oz): 15-20 grams

Nuts and Seeds:

  • Almonds (1 ounce): 6 grams  
  • Walnuts (1 ounce): 4 grams
  • Chia Seeds (1 ounce): 5 grams
  • Sunflower Seeds (1 ounce): 6 grams

Grains:

  • Quinoa (1 cup cooked): 8 grams
  • Brown Rice (1 cup cooked): 5 grams

And here is a list for fiber. Again, you can see just how much you need to eat to hit the goal of 25-30 grams of fiber per day! 

Fruits:

  • Raspberries (1 cup): 8 grams  
  • Blackberries (1 cup): 7.4 grams
  • Pears (1 medium): 5.1 grams
  • Apples (1 medium with skin): 3.3 grams
  • Bananas (1 medium): 3.1 grams
  • Avocado (1/2): 4 grams
  • Figs (2 dried): 6 grams

Vegetables:

  • Lentils (1 cup cooked): 16 grams
  • Black beans (1 cup cooked): 15 grams  
  • Broccoli (1 cup cooked): 5 grams
  • Brussels sprouts (1/2 cup cooked): 2 grams  
  • Sweet potato (1 medium): 4 grams
  • Spinach (1 cup cooked): 3.5 grams
  • Artichoke (1 medium): 6.5 grams

Grains:

  • Oatmeal (1/2 cup cooked): 4 grams  
  • Brown rice (1/2 cup cooked): 1.8 grams
  • Quinoa (1/2 cup cooked): 5 grams
  • Whole-wheat bread (1 slice): 2-3 grams
  • Popcorn (3 cups air-popped): 3.5 grams

Nuts and Seeds:

  • Almonds (1 ounce): 4 grams
  • Chia seeds (1 ounce): 11 grams
  • Flax seeds (1 ounce): 8 grams

Legumes:

  • Lentils (1 cup cooked): 16 grams
  • Black beans (1 cup cooked): 15 grams  
  • Chickpeas (1 cup cooked): 14 grams

When looking at these lists, you can see that getting to your daily protein and fiber goals can take some effort, especially when you factor in food preferences and allergies. 

The last thing you’re probably thinking about is nervousness about being hungry all day long. 

In fact, consuming the recommended amounts of protein and fiber takes a lot of effort because it’s easy to overeat if you don’t choose the right foods! 

I’m here to tell you, the effort is absolutely worth it. Paying attention to consuming high protein and high fiber foods WILL help you feel amazing, have more energy to get through your day, get that toned look, and lose weight. 

Here’s why: 

Why Protein and Fiber Help You Lose Weight

Protein and fiber are two essential nutrients that play a crucial role in weight management. 

Satiety: Both protein and fiber help you feel fuller for longer, reducing cravings and overeating

Muscle Preservation: Protein is essential for maintaining muscle mass during weight loss, which helps boost your metabolism. Protein aids in muscle repair and growth, helping you maintain a lean physique.

Digestive Health: Fiber promotes healthy digestion and prevents constipation.

Blood Sugar Control: Fiber helps regulate blood sugar levels, preventing energy crashes.

Balanced Nutrition: Combining protein and fiber ensures a well-rounded diet that supports overall health and weight management.

How To Eat More Protein and Fiber EVERY Day

When you combine protein and fiber in your meals, you create a powerful duo for weight loss. They work together to keep you feeling satisfied, regulate your appetite, and support a healthy metabolism.

By now you’re maybe feeling like you’re “all in” and ready to start making some changes to the foods you eat to hit these goals. 

So the next question is: how do I start?! 

Let’s begin by saying, the easiest way to fail is to try to change everything overnight. Trust me on this, I know from experience. 

Taking this all-or-nothing approach to your nutrition is unsustainable and can initially lead to some GI issues. 

So here’s my advice, based on years of experience working with clients and doing this myself: 

Start super small. Pick one meal of the day, and aim to get about a third to a quarter of your daily intake goals for protein and fiber. 

Then, commit to consuming that meal every day for a few weeks until it becomes a habit. Then, go on to a second meal and repeat the process. Finally, add in your final meal of the day. 

Doing this lets you monitor your feelings and the changes you see. 

For me, I began with breakfast, then dinner, and finally my lunch. But go in any order that works for you. The bottom line: While protein and fiber are essential, it’s important to maintain a balanced diet with adequate carbohydrates and healthy fats for overall health. We recommend consulting a certified nutrition coach (like the ones you’ll find at Telos!) or a registered dietician for individualized nutrition plans that work for your unique situation!