12/04/2025
Hitting 100–120 g of protein a day is one of the most underrated tools for building and maintaining muscle — especially during weight loss.
(And yes… I’m a physician, but this is not medical advice — just education 🤍)
Here’s why I recommend a higher-protein day for most of my patients and anyone working on strength + body composition:
💪 Protects Your Muscle
When you’re losing weight, your body can break down muscle along with fat. Protein helps preserve lean mass so your metabolism stays strong.
🔥 Keeps You Fuller, Longer
Protein stabilizes appetite, reduces cravings, and helps you feel satisfied without the spikes and dips.
⚡ Supports Muscle Growth
If you lift, do Pilates, CrossFit, or any resistance training, your muscles need amino acids to repair and grow.
✨ Slight Metabolic Boost
Protein has the highest thermic effect of all macros — meaning you burn a little more just digesting it.
🥚 So Many Easy Options
Protein waters
Protein-fortified pasta
Greek yogurt, cottage cheese
Meat, eggs, fish, tofu
Protein cold foam at Starbucks (yes, it counts 😏)
And of course, quality protein powders
📌 General goal:
Aim for 25–35 g per meal, then fill the gaps with snacks or shakes to hit your daily target.
Your muscle is metabolic gold — protect it. 💛
