The NHS has urged people to “always” include protein in every meal to aid weight loss and maintain energy throughout the day. Including protein-rich foods helps keep you fuller for longer, preventing overeating and supporting your weight loss goals.
With obesity affecting about a quarter of adults in Britain, many are looking for sustainable ways to shed excess weight. The NHS’s Better Health programme offers practical advice on how to adjust your diet to achieve this.
One core recommendation is to make protein a consistent part of your meals. Protein, made up of amino acids, is essential for building and repairing muscles, tissues, and organs. Along with its vital biological roles, protein provides sustained energy and helps reduce hunger.
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The NHS advises, “Always include some protein – such as beans, pulses, fish, eggs, meat, or other types. It helps you stay full.” This is also backed by research from the Mayo Clinic, which states that high-protein diets promote short-term weight loss by increasing feelings of satiety.
However, caution is advised when following high-protein diets, especially those that severely restrict carbohydrates. The Mayo Clinic warns that extremely low-carb, high-protein plans like the carnivore diet may lead to nutrient deficiencies, fibre shortages, and side effects including bad breath, headaches, and constipation.
In addition, diets high in red and processed meats can raise the risk of heart disease by increasing levels of LDL (“bad”) cholesterol. People with kidney disease should be especially careful, as excessive protein intake can harm kidney function due to the buildup of protein waste products.
To maintain a balanced, healthy diet, the NHS recommends combining protein intake with a variety of other nutrient-dense foods. As part of the Better Health advice, reducing daily calorie intake by 600 kcal is suggested for effective weight loss.
If you are concerned about your weight or dietary choices, consulting your GP for personalised guidance is important.