What Is the Best Type of Protein for Weight Loss?

Natural proteins from whole foods, such as whey and casein found in dairy, typically work best for losing weight. Examples include eggs, cheese, lean meats, and fish. Protein powders can also be useful for certain groups, like athletes and older adults.

For weight loss, a higher-protein diet can support your health in several ways.

Benefits include reduced hunger hormones and cravings, greater feelings of fullness, and even a modest rise in calories burned.

Still, there are many methods to raise protein intake, and it can be hard to know which protein type is optimal for shedding pounds.

Does a high-protein diet help with weight loss?

Overall, higher-protein foods and eating patterns aid in weight control, even without strict calorie or nutrient limits.

Such diets can also help lower body and abdominal fat while supporting increases in lean muscle.

There are several mechanisms through which higher protein intake may assist weight management:

• Keeps you satisfied longer: Protein is highly filling, helping you stay full for extended periods. This often leads to eating fewer calories overall.
• Reduces cravings: Diets richer in protein have been linked with fewer cravings and less desire for late-night snacking.
• Raises calorie expenditure: Higher protein intake increases the thermic effect of food, potentially boosting daily calorie burn by about 80–100 calories.
• Alters hunger hormones: Protein can lower the hunger hormone ghrelin and raise satiety hormones like GLP-1 and PYY.

There are many protein sources available, making it practical to follow a higher-protein eating plan.

Which foods support weight control?

Research indicates that 20–30 grams of quality protein per meal is typically adequate for most healthy adults, although some studies suggest that intakes of 100 grams or more may trigger prolonged metabolic benefits for energy use and weight regulation.

Protein sources are commonly categorized into two groups:

• whole-food sources of protein
• supplemental proteins, such as shakes

Certain whole foods are naturally rich in protein, and including them regularly has been associated with weight loss.

For instance, studies show that eating eggs can increase feelings of fullness and may lower overall daily calorie intake.

Consistently consuming protein-dense nuts, beans, and legumes is also linked with lower body weight, better satiety, and greater weight loss.

Additionally, both animal and plant protein sources seem similarly effective for promoting weight loss.

Other research supports this: diets high in plant-based protein provided weight loss, appetite control, and reduced food intake comparable to diets high in animal protein.

Common protein-rich foods include:

• Eggs: 6 grams of protein in 1 large egg
• Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds
• Chicken: 53 grams of protein in 1 cooked chicken breast
• Cottage cheese: 23 grams of protein in 1 cup (210 grams)
• Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar
• Greek yogurt: 17 grams of protein in 6 ounces (170 grams)
• Milk: 8 grams of protein in 1 cup
• Lean beef: 22 grams of protein in 3 ounces (85 grams)
• Fish: 39 grams of protein in 1 cup (154 grams) of tuna
• Quinoa: 8 grams of protein in 1 cup (185 grams), cooked
• Lentils: 18 grams of protein in 1 cup (198 grams), cooked

Whey protein

Whey is a milk-derived protein that contains all essential amino acids and is rapidly absorbed.

Whey protein may promote more weight loss, enhanced fullness, and improved body composition. Whey supplements may also have implications for individuals with kidney or liver issues.

Specifically, research indicates whey supplements can reduce fat mass and help build lean muscle.

These effects are likely tied to whey’s influence on satiety. Several studies suggest whey may be particularly effective at curbing hunger compared with other proteins like casein, tuna, turkey, or egg albumin.

One reason may be whey’s quicker absorption versus slower proteins such as casein, making it effective at short-term hunger prevention.

Whey has also been shown to raise satiety hormones GLP-1 and GIP and lower hunger hormones like ghrelin to a greater extent than some other protein types.

Still, findings are mixed. Some studies report that despite better satiety, supplementing with other proteins (soy, rice, or egg protein) may not always change fat loss or calorie intake.

Casein protein

Casein, like whey, is derived from milk and contains all essential amino acids, but it’s absorbed more slowly.

Casein has been associated with improved body composition and prolonged feelings of fullness.

Compared with whey, casein may be less potent for increasing muscle mass, though it appears more effective than some other supplement proteins like soy and wheat.

Regarding satiety, whey’s rapid absorption may boost fullness quickly, while casein’s slow digestion can help sustain fullness for longer stretches.

Studies comparing casein and whey found no major differences in long-term weight loss or body composition, suggesting both can be equally useful for losing weight.

Soy protein

Soy protein is plant-derived from soybeans and, unlike many plant proteins, contains all essential amino acids.

It also provides soy isoflavones, natural antioxidants that may offer additional health effects.

However, this review assessing soy protein’s effects on weight and fat mass found little benefit from soy supplements.

Soy and soy isoflavones were linked to lower BMI only in very specific cases, for example, postmenopausal women taking under 100 mg daily for 2–6 months.

Overall, the evidence supporting soy protein for weight loss is weaker than that for whey and casein.

Rice protein

Rice protein is plant-based and considered an incomplete protein because it’s low in the essential amino acid lysine.

It’s often blended with pea protein to improve the amino acid profile.

There are relatively few studies on rice protein.

This 2020 study comparing daily rice versus whey protein during resistance training in athletes found that 24-gram daily doses over 8 weeks significantly increased muscle mass and lowered body fat.

Still, more research is necessary to clarify rice protein’s role in weight loss.

Pea protein

Pea protein powder, derived from yellow split peas, is a relatively new plant-based option. It’s generally regarded as a complete protein, containing all essential amino acids according to some sources.

Pea protein may also boost feelings of fullness.

However, timing might be a factor.

When certain participants consumed pea protein with water after exercise, or at a fixed time each day without exercise, it had minimal effects on subsequent food intake.

Besides increased satiety, pea protein may support improvements in body composition.

Although early findings are encouraging, higher-quality studies are needed to confirm pea protein’s benefits for weight loss.

Other protein options

Though evidence is limited, several other protein types are thought to offer weight-loss benefits.

• Hemp protein: A plant-based source rich in omega-3 and omega-6 fatty acids and fiber. It’s low in lysine and leucine, so it isn’t a complete protein.
• Bone broth protein: Made by simmering animal bones to extract nutrients. It lacks some branched-chain amino acids and isn’t a complete protein, but it does contain other useful nutrients.
• Egg protein powder: Typically made from egg whites, it’s a complete protein that’s low in fat and carbs and may include extra vitamins.

Protein supplements are generally regarded as safe and effective, though some research calls for further study to fully understand potential risks and their overall effects on the body.

Interested in a higher-protein eating plan?Explore this guide to begin a high-protein meal plan to support weight loss and enhance overall health.

The takeaway

Raising your protein intake is a key strategy for weight loss. The source of protein appears to matter less than the total protein consumed.

The strongest evidence supports whole-food protein sources and whey and casein supplements for aiding weight loss. Prioritize increasing protein through whole foods when possible.

That said, protein powders can be convenient when you’re pressed for time and may help people who struggle to meet protein needs from food alone — for example, athletes, older individuals, and those following vegetarian or vegan diets.

If your objective is losing weight, use protein supplements to replace other calories in your diet rather than simply adding them on top of your usual intake.