Author: Adam MacDougall   Date Posted:10 May 2019 

When we talk about high protein intake, we typically think of bulging bodybuilders and ripped athletes.

Studies have shown, however, that for anyone looking to improve their body composition (i.e lose fat), there is no more effective way than optimising your protein intake.

Check out these 4 amazing benefits of a high protein diet, and learn why high protein intake isn't just for the muscle men.


Beef is a great source of protein, containing ~27g protein per 100g serve.

To Clarify a "High Protein Intake", the Recommended Daily Intake of Protein is 0.8 grams per kg of body mass.

Researchers have found intake of at least TWICE this number (in excess of 1.6 grams per kg of body mass), presents advantageous metabolic properties for individuals looking to improve their body composition.1


Nuts are a good source of protein and healthy fats.

1. Accelerated Fat Loss

Researchers from the University of South Australia have found that a high protein diet results in a greater loss of body fat than that of standard protein, lower carb diets. The high protein diet was also shown to increase the retainment of lean body mass, meaning the excess weight loss was predominantly fat tissue.2


The Man Shake contains 30g of Protein per 56g serve.

2. Reduced Chance of Weight Regain

That's right, not only do high protein diets result in greater fat loss than a standard diet, but may also increase long term weight management and compliance with dieting.3 A 2004 study, from Maastricht University in The Netherlands, found that a sustained high protein diet led to a 50% reduction in weight regain during the post diet, weight maintenance phase.4 


1 large egg contains roughly 7g of protein.

3. Boosted Metabolism

Protein-rich foods are more difficult for the body to process than carbohydrate and fat dense foods, which means more energy is expended while processing them. This causes an increase in your metabolic rate, increasing your energy expenditure (burning calories).5

And the best part? This increase in your metabolic rate is conserved after weight loss, so you continue to burn calories at a higher rate.


100g of Chicken breast (one serve) contains 30g of protein.

4. Improved Appetite Control

In a recent article, American Researchers found that protein-rich foods boost satiety, which is the feeling of being full and satisfied after a meal. This boost in satiety was found especially true for breakfast. Consuming a high-protein breakfast was found to prevent fat gain, decrease hunger, and reduce total daily caloric intake.6

And the best part about upping your protein intake? More great tasty meals. Awesome.



  1. Pasiakos SM. Metabolic Advantages of Higher Protein Diets and Benefits of Dairy Foods on Weight Management, Glycemic Regulation, and Bone: Benefits of higher protein. J Food Sci. 2015;80(S1): A2-A7.
  2. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(6): 1281- 1298
  3. Layman DK, Evans EM, Erickson D, et al. A Moderate-Protein Diet Produces Sustained Weight Loss and Long-Term Changes in Body Composition and Blood 36 Lipids in Obese Adults. J Nutr. 2009;139(3): 514-521.
  4. Westerterp-Plantenga, Margriet S., et al. "High protein intake sustains weight maintenance after body weight loss in humans." International journal of obesity 28.1 (2004): 57.
  5. Soenen S, Martens EAP, Hochstenbach-Waelen A, Lemmens SGT, WesterterpPlantenga MS. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat-free mass. J Nutr. 2013;143(5): 591-596.
  6. Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014.