One of the main themes in the Slim with Science Diet is a higher intake in protein (coupled with the consistent and sustainable weight loss we create!). 

Whilst it’s not abnormally high from a Nutritionist’s standpoint, you may feel it seems high. This blog is going to tell you why you might want to increase protein, and what benefit it will have on your body composition. 

First off, what is protein and why do I need it?

Protein is the building blocks of our bodies and is made up for amino acids. It’s important particularly for muscle growth and preventing muscle loss in older adults (50 years +). Protein causes diet induced thermogenesis which does what it says on the tin: increases the head in your body induced by diet (burning calories!). Second of all, protein keeps you full for longer versus carbs and fats which means you’re less likely to eat as many calories on a whole day or week perspective when including more protein in your diet. 

Protein can be found in many sources, not just meat products. It can be found in: 

  • Lean meats
  • Fish
  • Dairy
  • Beans
  • Legumes
  • Nuts (careful of the fat content)
  • Tofu
  • Quorn
  • Halloumi
  • Soy
  • Seeds

How much do I have to eat? 

This varies. However, as a guide you want to eat between 1.6-2g/kg body mass. If you’re very active or above the age of 50, you want to head to the top end of that scale whereas if you’re younger and not quite as active aim for the bottom end. 

What does this mean if I weighed 80kg? 

1.6g/kg body mass = 128g protein per day. 

2g/kg body mass = 160g protein per day.

Richie will explain this related to food in the meetings. 

Is it safe to eat this much?

Despite popular Newspaper’s best efforts, it is completely safe to have a high protein diet, unless you suffer from kidney disease or some sort of cancer. The famous study by Lavine and colleagues in 2014 suggested there was a link between low protein diets in young people and mortality. This study was biased and had a weak correlation, IGNORE IT! 


Consuming adequate protein is vital for your appetite regulation and muscle health. Include some with each meal to reap the benefits. If you’re unsure on how to include it or need some examples, come along to their classes on Mondays at 6.45pm!

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