Written by: Deepa
15 September 2025
Want to lose weight but not muscle?
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Here’s how the right protein can turbocharge your weight loss goals.
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Whey protein digests rapidly and helps you feel fuller. Research demonstrates that whey protein builds muscle and loses fat when paired with strength training.
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Pea, soy and rice proteins work excellently for weight loss. These protein sources are easy to digest, low in terms of caloric value, and appropriate for those on plant based diets.
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Casein digests slowly so you will feel fuller longer. Casein is excellent as a before bed shake to curb late night cravings and promote overnight repair for muscles.
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Egg white protein contains minimal fat and is lactose-free. It is a complete protein that assists with muscle maintenance while being lower in calories.
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Chicken, fish, lentils, and Greek yogurt are also natural sources of protein. These whole foods provide additional nutrient density, and can be satisfying without compromising your weight-loss goals.
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Keep your protein intake consistently distributed throughout the day. If you consume protein at every meal, this allows for satiety, hunger control, and energy. Always consult with your nutritionist before starting new food or drink.
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