A high-protein diet puts protein at the center of every meal to protect muscle, control appetite, and support fat loss. This guide explains how it works and how to run it in Loopa.
This page is general information, not medical advice.
What it is
A high-protein diet raises the share of calories from protein above a typical diet. A common target is 1.2 to 2.0 grams of protein per kilogram of body weight per day, higher if you train hard or are losing weight. Carbs and fat fill the rest and can flex to your preference.
How it works
Protein is the most filling macronutrient and costs the most energy to digest, so higher protein tends to reduce hunger and slightly raise the calories you burn. During weight loss, enough protein plus resistance training helps you keep muscle and lose more fat instead.[1]
Typical macro split
- Protein: 25 to 35% of calories (or 1.2 to 2.0 g/kg body weight)
- Carbs: 30 to 45% of calories
- Fat: 20 to 35% of calories
Foods to eat
- Chicken, turkey, and lean beef
- Fish and seafood
- Eggs and egg whites
- Greek yogurt, cottage cheese, and milk
- Beans, lentils, and tofu
- Protein powder for convenience
Foods to limit or avoid
- Meals built only around refined carbs
- Sugary drinks and sweets that crowd out protein
- Very fatty cuts if they push calories too high for your goal
Who it suits and the benefits
High-protein suits you if you lift weights, want to hold muscle while losing fat, or struggle with hunger on other plans.
- Better appetite control
- Muscle protection during weight loss
- Supports strength and recovery
Cautions and considerations
- Healthy kidneys handle high protein fine, but if you have kidney disease, ask your clinician before raising protein.
- Balance protein with vegetables, fruit, and whole grains so your overall diet stays varied.
- Stay hydrated and include fiber.
In Loopa
Select High-protein in Settings and Loopa raises your protein target and steers the "what should I eat" suggestions toward protein-rich foods. Log meals with Logging food and use your macros to hit your protein goal every day.
