Health tips – Small changes with big effects. 1. Eat more protein to lose weight

A new series of articles where we at give some useful health tips to help body and mind.

1. Eat more protein to lose weight.

Dr Michael Mosley: The best way to lose weight? Eat more protein © Christina Kalli

Image ©Christina Kalli

As you have probably noticed, in the world of diets there is an ongoing battle between fans of low-fat foods and those who prefer to embrace a low-carb lifestyle. Yet as I discovered when I began researching my latest book, The Fast 800 Keto, the biggest driver of appetite is that other macronutrient: protein.

Eggs, fish, meat and tofu are all rich in protein and help build muscles, enzymes and much of the infrastructure of our bodies; eating enough of it is absolutely vital for growth and repair. And as two leading Australian academics, Prof David Raubenheimerand Prof Steve Simpson, argue, lack of protein is one of the major drivers of the current obesity epidemic.

If you don’t get enough protein in your diet, then you will develop cravings and overeat in a largely unconscious attempt to hit critical protein targets. They say that we need to consume around 15 to 20 per cent of our daily calories in the form of protein. This amounts to around 100 grams of protein, if you are eating the normal 2,000 to 2,500 calories a day.

Read Dr Mosley’s full advice on eating more protein


Other links to recommended weight loss advice:

NHS Digital Weight management  – It is a 12-week online behavioural and lifestyle programme that people can access via a smartphone or computer with internet access.

Tom Kerridge Diet and Exercise Calculator – What’s the right plan for you? BBC calculator to help you balance exercise and food consumption.


EFL Trust Fit Fans – Weight loss plan for football fans

BBC Goodfood Healthy Diet Plan – 27 brand-new healthy and budget-friendly recipes across our vegan, vegetarian and meat-eaters’ plans, which spotlight low-cost ingredients, low-waste recipes and energy-efficient cooking methods.

Good luck!

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