If weight loss is one of your goals this spring, you’re not alone. Many Australians use the change of season as motivation to refresh their habits and feel healthier before summer. But while there are countless diets and quick fixes out there, one nutrient consistently proves to be essential for sustainable weight loss: protein.
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What Makes Protein So Important?
Protein is more than just a gym buzzword. It plays a critical role in weight loss by supporting satiety, metabolism, and muscle preservation.
1. Protein Keeps You Fuller for Longer
Protein-rich foods slow digestion, helping to stabilise blood sugar levels and prevent energy crashes. This means fewer cravings and less snacking between meals.
2. Protein Preserves Muscle During Weight Loss
When losing weight, the goal is to burn fat — not muscle. Adequate protein intake helps preserve lean muscle mass, keeping your metabolism strong and your body composition healthy.
3. Protein Boosts Your Metabolism
The thermic effect of protein is higher than carbs or fat, meaning your body burns more energy digesting it. This gives your metabolism a natural boost.
How Much Protein Do You Need?
For most adults aiming for weight loss, a good target is around 1.6–2.2 grams of protein per kilogram of body weight per day. This can come from both whole foods and protein supplements.
Best High-Protein Foods for Spring
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Lean meats (chicken, turkey, beef)
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Fish and seafood
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Eggs
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Greek yoghurt
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Cottage cheese
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Legumes and beans
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Protein powders for quick, convenient options
Simple Ways to Add More Protein This Spring
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Add a scoop of protein powder to smoothies
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Swap cereal for protein oats
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Choose Greek yoghurt with fruit instead of ice cream
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Add chickpeas, lentils, or tofu to salads
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Snack on boiled eggs or roasted edamame
Final Word: Weight loss doesn’t need to be restrictive. By prioritising protein, you’ll feel fuller for longer, maintain your energy, and create a more sustainable approach to reaching your goals this spring.
At equ, we are committed to providing the best weight loss program and personalised meal plans to help you get your health routine back on track this Spring. Our approach goes beyond generic advice, taking into account your unique needs, preferences, and lifestyle.
equ’s personalised meal plans are crafted to not only support your goals but also to empower you oon your journey. Take the first step towards a balanced and stress-free life with equ – where progress meets personalisation.