Eat More Protein: Why It’s the Weight Loss Hack Most People Skip
If there’s one thing most Bahamians trying to lose weight aren’t doing enough of — it’s eating protein.
Not cutting carbs.
Not skipping sugar.
EATING. MORE. PROTEIN.
It might sound simple, but increasing your protein intake is one of the most effective, most overlooked, and most misunderstood strategies for weight loss, strength, and long-term success. Let’s break down why.
Why Protein is Your Fat-Burning Best Friend
Protein isn’t just for bodybuilders. It’s essential for everyone — especially if your goals include:
-
Fat loss
-
More energy
-
Fewer cravings
-
Better skin, hair, and nails
-
Stronger bones and muscles
-
Improved metabolism
When you’re trying to lose weight, protein does three powerful things:
-
Keeps You Full Longer
Protein takes longer to digest, meaning you stay satisfied after meals and snack less in between. -
Preserves Muscle While Burning Fat
When you’re in a calorie deficit (eating less to lose weight), you risk losing muscle mass. Protein helps protect your lean body tissue. -
Boosts Calorie Burn
Your body burns more calories digesting protein than it does carbs or fats. That’s right — eating protein actually helps burn more energy.
How Much Protein Do You Really Need?
Here’s the truth: most people are eating way too little protein, especially women.
A good general rule:
0.7 to 1 gram of protein per pound of body weight.
So, if you weigh 180 pounds, your daily goal is about 130–180g of protein.
That sounds like a lot — and it is, if you’re not tracking or planning ahead.
But here’s the secret: when you hit your protein consistently, your cravings go down, your energy goes up, and your body starts to burn fat more efficiently.
Easy Ways to Increase Your Protein (Without Overthinking It)
Let’s make it practical. Here are simple ways to start increasing protein every day:
1. Protein First at Every Meal
Before the rice, peas, or pasta — eat your chicken, turkey, eggs, or fish first. Build meals around protein, not carbs.
2. Use Protein Powders & Shakes
Quick, versatile, and travel-friendly. A scoop of protein can go in:
-
Water or milk
-
Smoothies
-
Oatmeal
-
Yogurt bowls
-
Pancakes
🛒 Try this: MT Muscle Builder + Multivitamin Bundle
A perfect stack if you're trying to build lean muscle and get your all your essentials.
3. Add Eggs & Egg Whites to Everything
Scrambled, boiled, poached, in your grits, or on toast — eggs are one of the easiest, most affordable protein sources out there.
4. Keep High-Protein Snacks Handy
Some great options:
-
Greek yogurt (plain or low-sugar)
-
Tuna pouches
-
Cottage cheese
-
Boiled eggs
-
Protein bars (look for 15g+ protein, under 10g sugar)
5. Eat More Lean Meats
Fish, chicken breast, turkey, lean ground beef — these should be on rotation weekly. Keep it seasoned Bahamian-style — you don’t need to eat bland to hit your goals.
But What About Plant-Based or Vegetarian?
You can absolutely hit your protein goals without meat — it just takes a little more strategy.
Top vegetarian protein sources:
-
Lentils
-
Chickpeas
-
Black beans
-
Tofu/tempeh
-
Edamame
-
Quinoa
-
Hemp seeds
-
Plant-based protein powders
🛒 Want a no-nonsense vegan option?
Check out our Blessed Vegan Protein or Garden of Life Raw Organic Sport Protein.
Why Most People Fail (And How You Can Avoid It)
Most people think they’re eating enough protein… but they’re not tracking it.
Here’s what happens:
-
They eat a little chicken with a lot of rice.
-
They snack all day with no protein in sight.
-
They go to bed hungry and wonder why they’re not seeing results.
If that sounds like you — don’t stress. Start here:
-
Use a free app like MyFitnessPal to track for 3–5 days.
-
Aim to eat 20–30g of protein per meal and 10–20g per snack.
-
If you fall short, add a shake or bar.
It’s not about being perfect. It’s about being aware.
How Our Customers Are Crushing It
We’ve seen it in the gym and in our Transformation Challenge:
The people who start eating enough protein are the ones who see:
✅ Faster results
✅ Tighter midsections
✅ Less bloating
✅ Better energy throughout the day
They’re not starving. They’re not guessing.
They’re eating like their goals matter.
You Ready to Fuel Fat Loss the Right Way?
-
Start with 1–2 protein-focused meals a day
-
Use shakes and bars when needed — no shame
-
Track what you’re eating so you know where you stand
Protein isn’t optional. It’s foundational.
And when you finally give your body what it needs? It responds.
🛒 Products to Support Your Protein Goals:
Don’t Just Read About It — Live It
If you’re serious about change, we’ve got you.
Join the Transformation Challenge and get step-by-step support to hit your goals — including macro guides, workouts, and accountability.
🔥 Spots are limited. Join the waitlist now!