What we’ll cover

• The role of protein in the body and health
• The benefits of a protein-rich diet
• Healthy ways to incorporate protein in your diet

Introduction

Protein is essential for supporting weight loss, maintaining muscle, and improving metabolic health. Whilst you may have other focuses for improving your diet, such as time-restricting your eating, or reducing ultra-processed foods, focusing on protein is just as important. A protein-rich diet has been repeatedly evidenced to improve health in several ways¹ and can make it easier to maintain weight loss longer term. In the UK, on average, women require at least 45g per day and men 55g. Some people will need to eat more or less, depending on their activity levels, age, goals and medical conditions.

This guide explains why protein matters and provides practical tips to help you incorporate more into your daily meals.

Why Protein Is Important

Protein plays many vital roles:

• Muscle maintenance: Protein is the building block of muscles. Eating enough protein helps repair and maintain muscle tissue, which is especially important during fasting or calorie reduction (through diet or medication). Maintaining lean muscle mass supports a healthy metabolism and overall strength, reducing the risk of muscle loss during weight loss.
• Managing hunger: Protein helps you feel fuller for longer, making it easier to avoid overeating or reaching for unhealthy snacks. This sense of satisfaction can support fasting periods and reduce overall food intake.
• Blood sugar stability: Including protein in meals helps stabilise blood sugar levels, preventing rapid spikes and crashes often linked to high-carbohydrate foods. Stable blood sugar promotes consistent energy levels throughout the day

Making Protein the Star of Your Meals

Transitioning from a carbohydrate-focused diet to one centered around protein can feel like a big change. Here are some tips to get you started:

• Build meals around protein: Select a protein source first, and then add your fibre and healthy fat source to balance the meal. Depending on your personalised nutrition plan, you might start introducing more carbohydrates and reintroducing things like wholegrain rice etc.
• Choose from a wide-variety of protein sources
  • Animal sources include lean meats, poultry, fish, eggs, and dairy products.
  • Plant sources include legumes, nuts, seeds, tofu, tempeh
• Choose whole, minimally processed protein sources: This increases the nutritional quality of your diet and reduce your intake of ultra-processed foods
•  Have protein with all of your meals: Aim to consume a rich source of protein in each of your two meals, and if following a meal with fruit then consider adding yoghurt, nuts and seeds for additional protein.
• Tailor your protein intake to your needs: Consider factors like activity level, age, and overall health goals. If you undertake regular physical activity and resistance training, you may want to discuss your requirements and eating strategy with your group mentor or clinician.

Summary:

Protein is a key part of the Roczen programme, helping to preserve muscle mass, promote fullness, and balance blood sugar levels. By making protein a focus of your meals and choosing a variety of whole-food sources, you’ll create a diet that supports your metabolic health and weight loss journey.

Introducing more protein into your meals doesn’t need to be complicated. Start small, explore new foods, and prioritise mindful eating to build habits that last.