Understanding your protein needs during weight loss is crucial for maintaining muscle mass and achieving sustainable results.

Why Protein Matters During Weight Loss

1. Preserves Muscle Mass

   • Prevents muscle breakdown
   • Maintains metabolic rate
   • Supports recovery

2. Increases Satiety

   • Keeps you feeling full longer
   • Reduces cravings
   • Helps maintain calorie deficit

How Much Protein Do You Need?

• Sedentary: 1.6-1.8g per kg of body weight
• Active: 1.8-2.2g per kg of body weight
• Strength training: 2.2-2.4g per kg of body weight

Best Protein Sources for Dieters

1. Lean Meats

   • Chicken breast (31g per 100g)
   • Turkey breast (29g per 100g)
   • Lean beef (26g per 100g)

2. Fish

   • Tuna (26g per 100g)
   • Salmon (25g per 100g)
   • Cod (23g per 100g)

3. Plant-Based Options

   • Tofu (8g per 100g)
   • Lentils (9g per 100g)
   • Quinoa (4g per 100g)