Most people feel tired, crave sugar, and struggle to lose fat—not because they eat too much, but because they’re not eating enough protein. Even when you’re eating healthy, too little protein can stall fat loss, slow your metabolism, and increase insulin resistance.

Here’s why protein changes everything.

1. Most People Undereat Protein

Most adults get only 50–60g a day—far below the minimum they need. For steady energy, stable blood sugar, and a faster metabolism, 100g a day is the bare minimum, and ideally, aim for 1 gram per pound of your ideal body weight.

2. Protein Does More Than Build Muscle

Protein stabilizes blood sugar, reduces cravings, boosts metabolism, supports hormones, and prevents your body from burning muscle for fuel. More muscle = more glucose burned = less insulin resistance.

3. Signs You Need More Protein

• You’re hungry soon after meals
• Afternoon/evening sugar cravings
• Low energy or crashes
• Weight stays the same but muscle decreases
• Insulin resistance that doesn’t improve

4. Animal Protein Works Best

Animal protein has all essential amino acids and is absorbed better than plant protein.
Plants like lentils and chickpeas are higher in carbs, so you’d need a lot more to hit the same protein target.

5. What 100g of Protein Looks Like

• 3.5 oz chicken = 30g
• 4 oz salmon = 28g
• 1 egg = 6g
• 1 scoop whey = 20–25g
• 1 cup Greek yogurt = 20–25g

Two eggs + yogurt for breakfast, chicken at lunch, salmon at dinner—and you’re already above 100g.

6. Protein Crushes Cravings

Eating protein turns on GLP-1 (your fullness hormone) and lowers ghrelin (your hunger hormone).
Your appetite naturally decreases—not through restriction, but because your body finally gets what it needs.

7. No Need to Track Calories

Just build each meal around 30–50g of protein. No apps required.

8. The One Change That Fixes Everything

Start with 100g/day for two weeks and watch cravings drop, energy rise, and fat loss become easier.
Protein is the simplest, most effective way to reset your metabolism—without dieting.