Add Protein to Your Weight Loss Plan

Credit: Wellness Matters

Adding protein to your meals can help you shed pounds

Eating protein with every meal can keep you full longer and help you lose weight

Twenty years ago, eating a no-fat diet to lose weight was all the rage; eight years ago it was cutting carbs.

Today, protein is being touted as 
the next big thing in helping people to peel off unwanted pounds. 
Protein (lean meats, poultry, fish, eggs, nuts and legumes) plays an important role in healthy weight loss in that it enhances satiety, making you less likely to overeat.

It also slows the time it takes for the stomach to empty, which helps you to feel full longer – great for warding off diet-busting hunger pangs. Tip: To maximize this effect, include a little protein in all meals and snacks. 


For good health and to feel full longer, eat three servings of lean protein each day.

Where to Find Protein

Single servings of protein include:



• 3 oz./85 g lean meat, poultry or fish

• 2 Tbsp./30 mL peanut butter

• ¼ c./60 mL nuts or seeds

• ¾ c./175 mL legumes (naturally low-fat)

• 2 eggs

• half a can tuna (packed in water) or salmon. 


To incorporate a little protein into snack choices, try 1 Tbsp./15 mL of peanut butter on celery or apple slices; ¼ c./60 mL of tuna salad on whole-grain crackers; or whole-grain cereal and low-fat milk sprinkled with 2 Tbsp./60 mL of chopped almonds.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.