Are you tired, craving sugar, or struggling to lose fat even though you’re eating less? You’re not alone. Most people are eating far less protein than they actually need, and this one mistake could be stalling your progress in burning fat, boosting energy, and reversing insulin resistance. If you feel like you’re doing everything right but still not seeing results, you’re about to discover the missing link that could change your health journey for good.
Let’s dig into why protein is so important, how much you really need each day, and how easy it can be to start seeing results—without calorie counting or complicated meal plans. (Based on the insights of Kait Malthaner, Health Coach)
Key Takeaways
- Most people dramatically underestimate their protein needs and end up eating too little.
- Eating enough protein is crucial for fat loss, maintaining energy, and beating cravings.
- 100 grams a day should be your minimum target; ideally, aim for one gram per pound of your ideal body weight.
- Animal proteins are more efficient and filling than plant proteins for building muscle and improving insulin sensitivity.
- Building meals around protein keeps you fuller, stabilizes blood sugar, and supports healthy metabolism—no apps or tracking required.
1. Most People Don’t Get Enough Protein—Here’s Why It Matters
If you’re like most adults, you’re probably only eating 50-60 grams of protein a day—about half of what your body needs. Most people think they’re getting more, but the reality only becomes clear when you actually track what you’re eating for a couple of days. For optimal energy, metabolism, and hormone function, 100 grams of protein is merely the starting point. If your ideal body weight is 140 lbs, you really need to be hitting 140 grams per day!
Being under your protein targets doesn’t just slow fat loss—it also slows your metabolism and leaves you feeling hungry, tired, and struggling with cravings.
2. Protein Does More Than Build Muscle (A Lot More)
Protein’s secret power isn’t just in muscle. It’s what keeps you satisfied after meals and stabilizes your blood sugar. Protein also supports your hormones and powers your daily repair and rebuild processes. If you don’t get enough? Your body breaks down muscle tissue for fuel, which slows your metabolism. This creates a cycle: less muscle means less glucose burned, leading to more stored fat—and insulin resistance.
3. Signs You’re Not Getting Enough Protein
Ask yourself:
- Are you hungry an hour or two after eating?
- Do you crave sweets, especially in the afternoon or after dinner?
- Does your weight stay the same, but your muscles seem to disappear?
- Are energy crashes part of your daily routine?
- If you have insulin resistance, does your blood sugar stay high even when eating less?
These are classic symptoms of too little protein. Remember, muscle is your body’s main glucose burner, and less muscle makes your body more insulin resistant, not less.
4. Why Animal Protein Is Your Secret Weapon
Not all protein is created equal. Animal proteins—think eggs, meat, poultry, fish, and dairy—are complete proteins, meaning they contain all the essential amino acids you need. On top of that, your body absorbs and uses them more efficiently than plant proteins. Plant sources, such as lentils and chickpeas, offer some protein but come with a lot of carbs and fewer essential amino acids.
For example:
- 1 cup cooked lentils: 18g protein, 40g carbs
- 1 cup chickpeas: 15g protein, 45g carbs
To get enough protein from plants, you’d have to eat a huge amount—and take in extra carbs and calories. Animal proteins are your best bet for building and maintaining lean muscle, keeping you full, and improving insulin sensitivity.
5. What Does 100 Grams of Protein Look Like?
Visualizing 100 grams can make it a lot less intimidating. Here’s a sample breakdown:
- 3.5 oz (100g) chicken breast: 30g protein
- 4 oz (120g) salmon: 28g protein
- 1 large egg: 6g protein (5 eggs = 30g)
- 1 scoop protein powder: 20-25g protein
- 1 cup Greek yogurt: 20-25g protein
- 3.5 oz (100g) ground beef: 25-30g protein
A sample day could look like this: Two eggs and Greek yogurt for breakfast, a chicken salad for lunch, and salmon for dinner. You’ve already hit 100g without using an app or measuring every bite!
6. Protein Helps Crush Cravings and Keeps You Satisfied
Meals built around protein naturally curb hunger and cravings, stabilize your blood sugar, and keep your appetite in check. Many people notice their appetite “turns off”—not because they’re restricting themselves, but because their body finally has what it needs. This is a game-changer for anyone who constantly thinks about food or struggles with snacking.
7. You Don’t Need to Track Calories—Just Focus on Protein
Forget complex calorie tracking or macro spreadsheets. If you focus on hitting 30-50 grams of protein per meal, and make sure your plate has quality protein two or three times per day, you’ll almost always reach at least 100 grams. No fancy apps needed!
8. Make Protein the Foundation of Every Meal
Make it a habit to build every meal around protein. Start your day with eggs and Greek yogurt, lunch on chicken or tuna salad, and finish with steak or salmon and veggies for dinner. Just this shift will help you hit your goals for fat loss and energy, and can fit into any eating style.
9. More Protein = Better Hunger Hormones
Protein triggers the release of GLP-1, your body’s natural fullness hormone, while lowering ghrelin, the hunger hormone. The more consistently you eat enough protein, the more your body takes care of hunger and cravings on autopilot. This reduces calorie intake naturally—as a result of hormonal balance, not willpower.
10. Start Today: One Simple Change With Big Results
Most people are shocked when they realize how little protein they actually eat. Try tracking for a few days, then build each meal around a high-quality protein source. Start with 100g a day if it’s new to you, then work up toward one gram per pound of your ideal body weight. It’s a simple, sustainable strategy that will stabilize hunger, crush cravings, boost energy, and help your body work for you, not against you.
Conclusion
If you’re struggling with energy crashes, persistent cravings, stubborn fat, or you just can’t seem to make progress—even when you eat less—then you’re likely not eating enough protein. Prioritizing protein is the easiest, most effective way to balance blood sugar, reset your metabolism, and finally start seeing results.
Give the 100 gram protein rule a try for two weeks. Notice how your appetite, energy, and mood improve—and watch how your relationship with food changes. When you make protein the star of your meals, everything else starts to fall into place.
Source: Kait Malthaner, Health Coach