How Protein can Help you Lose Weight and Get Healthy

Nutritional Weight & Wellness of St Paul has taught me so much. One of the most impactful things is how protein can help you lose weight and get healthy. Protein is my nutritional BFF. It is one of the most important nutrient groups and it has had a … Read More

Nutritional Weight & Wellness of St Paul has taught me so much. One of the most impactful things is how protein can help you lose weight and get healthy.

Protein is my nutritional BFF. It is one of the most important nutrient groups and it has had a huge impact on my health and weight loss over the last ten years.

If you are not aware of how much you need to get healthy, maintain your parts and pieces (aka hair, nails, skin, muscles, moods, etc.) OR lose weight, keep reading. 🙂

Hello, You Need Protein for Good Health!

Did you know that protein is required by every cell in your body for vitality and life? It makes up the building blocks of your organs, bones, muscles, skin, and hormones.

Your body uses protein to repair tissues too. A diet high in protein increases your muscle mass and strength, lowers blood pressure, fights diabetes, helps build strong hair, skin, and nails.

If you are intentional about getting the right amount of protein from a variety of sources, your whole body will thank you.

Bonus, Protein Helps you Lose Weight!

Oh, wait there’s more! This is the part I really love. This is the reason protein will help you lose or maintain your desired weight. Protein is satiating and will fill you up. It will decrease your hunger fast, which MANY times will help you make good choices when you are tempted by bad choices. We’ve all been there, you’ve just come home and you are starving. The moment of truth is upon you. If you do not have the energy or will to make a healthy meal, but you have already prepared and are equipped with a variety of quick protein snacks, you win! If not, a junk food event may occur. Am I right? Trust me, time and time again, protein can save your weight and your wellness. This is my go-to-move to stay on track. For delicious protein snacks, keep on reading. Girl, you got this!

How Much Protein Do You Need?

Okay, listen up! We need a lot of it, maybe more than you think. Many health and fitness experts believe that women need 100 grams (14 oz) daily to function optimally. The body does not store protein. The right amount of protein is super important, especially as we age. If you don’t pay much attention to how much you are eating it, which type of protein you are consuming, or when, I challenge you to start this week!

Dear Friend, I hope all is well with you and that you are as healthy in body as you are in spirit.

— 3 John 1:2

Choose Your Protein Wisely

You should aim to eat high-quality animal or dairy protein. Steer clear of anything with nitrates. Avoid processed meats such as sausages, hot dogs, beef jerky, and deli meats.

The type of protein you eat will make a difference in your overall health and weight loss success.

Signs and Symptoms of a Low Protein Diet

Low protein intake may cause subtle changes in your body over time. You may not be aware that you are not getting enough and some of these symptoms may not show up for 2-3 months.

Hair loss
Brittle or thinning hair
Dry and flaky skin
Deep ridges on your fingernails
Weakness and fatigue
Loss of muscle mass
Depressed moods
Anxiety or overly aggressive moods

12 Delicious Animal and Dairy Protein Rich Foods to Eat

Grass-fed Beef
Fish and Shellfish
Whey Protein
Cottage cheese
Greek Yogurt
Peanut Butter

Remember to Stock your Kitchen with Quick Protein Snacks

Hard-Boiled Eggs
Cottage cheese
Rotisserie Chicken
Peanut Butter
Canned Tuna
Canned Salmon
Freezer Protein Bites Recipe Here and Here
Freezer Protein Bars Recipe Here
Freezer Smoothies Recipe Here

Your Protein Challenge

My challenge for you this week is first to prepare and stock your kitchen with your favorite protein snacks and foods. Next, try hard to follow the recommended amount of protein for your body, each and every day. You may go over the allotted amount, but not under it. With a little planning, you’ll see it’s not that hard. Protein should be a factor to help you control your appetite and lose (or maintain) the weight you desire. If you’ve been neglecting your nutrition, you will not see the health benefits overnight. It can take 2-3 months to see and feel a difference in your hair and nails for example. You will need to be consistent and patient. It’s worth the time and investment to yourself though! The older and wiser you will be grateful for a strong and healthy body.

Please let me know how you are doing on the challenge!


For More Information

SHOP for info & resources to buy*
RECIPES for more recipes
INSPIRATION for creative project ideas

* Some products contain affiliate links. See the shop page for more information.

Be sure to consult a registered and licensed dietitian, licensed nutritionist, or certified nutrition specialist if you have questions about food choices and how they fit into your personal nutrition plan.


Nutritional Weight and Wellness, St Paul, Minnesota

Maria Emmerich



4 comments on “How Protein can Help you Lose Weight and Get Healthy

  1. You are so “right on”. Just being aware of the power in protein is healing. My joints feel better already. Especially my knees. Bless you.

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