If you want to lose weight, there’s no magic formula—you need to be in a calorie deficit. But what does that really mean? How can protein help you reach your fat-loss goals more easily? And what are the best high-protein, low-calorie foods to include in your diet?
In this guide, we’ll break down everything you need to know about calorie deficits, the role of protein in weight loss, and how to make sustainable changes without feeling hungry all the time.
By the end, you’ll have actionable tips to make achieving a calorie deficit easier.
Let's dive into it!
Your body requires a certain number of calories to maintain its current weight—this is called your Total Daily Energy Expenditure (TDEE). When you eat fewer calories than your TDEE, your body compensates by burning fat stores, resulting in weight loss.
For example:
But here’s the problem—many people struggle with hunger, low energy, and cravings when cutting calories. This is where protein becomes your best friend.
Adding high-protein foods to your diet is one of the most effective ways to make a calorie deficit easier and more sustainable. Here’s why:
Research shows that protein increases feelings of fullness by influencing hunger hormones like ghrelin and GLP-1. This means you’re less likely to feel constantly hungry, even in a calorie deficit.
➡️ Tip: Aim for at least 1.6–2.2 g of protein per kg of body weight daily for optimal fat loss and muscle maintenance. For example, if you weigh 70 kg, aim for 112–154 g of protein daily.
When you're in a calorie deficit, your body may break down muscle tissue for energy. Eating enough protein—combined with strength training—helps preserve your lean muscle mass, ensuring that most of your weight loss comes from fat, not muscle.
➡️ Tip: Include progressive overload-focused workouts (like those in the GetFIT App) to maintain strength while losing fat.
Protein has a high Thermic Effect of Food (TEF)—your body burns 20-30% of protein calories during digestion, compared to only 5-10% for carbs and 0-3% for fats. This means you burn more calories simply by eating protein-rich meals.
Choosing low-calorie dense foods that are high in protein is essential. Here are some of the best options:
FoodProtein (per 100g)Calories (per 100g)Chicken Breast31g165 kcalEgg Whites11g52 kcalGreek Yogurt (0% Fat)10g57 kcalCottage Cheese (Low-Fat)13g98 kcalTofu8g76 kcalTuna (in Water)25g116 kcalShrimp20g85 kcal
➡️ Tip: The GetFIT App’s Premium Membership provides over 150 high-protein, easy-to-make recipes to keep your meals delicious and aligned with your fat-loss goals.
Structure your meals around lean protein sources like chicken breast, egg whites, and fat-free Greek yogurt. This keeps you full and supports your metabolism.
Focus on low-calorie dense foods like vegetables and lean proteins that let you eat more while consuming fewer calories.
➡️ Examples:
Meal prep makes it easier to stick to your goals. The GetFIT App provides meal plans, shopping lists, and simple, macro-friendly recipes to save you time and effort.
Accurately tracking your intake helps you stay in a calorie deficit. With the GetFIT App’s 3.7 million+ food database, tracking meals is quick and easy.
Staying consistent is the hardest part—but the GetFIT App’s Premium Membership provides everything you need:
✅ Meal Plans & Shopping Lists
✅ Over 150 High-Protein, Easy Recipes
✅ AI Coach ORION—Customized training & nutrition for your body and goals
✅ Progressive Overload Workout Plans—Push-Pull-Legs, Bro Split, and more
✅ Calorie & Macro Tracking
And the best part? You can try the Premium Membership for FREE with a 5-day trial—giving you full access to everything risk-free.
✅ You want to lose weight sustainably without extreme diets.
✅ You struggle to stay consistent with meal planning and workouts.
✅ You want a personalized approach—customized to your age, body, and goals.
✅ You want access to easy, high-protein recipes to stay on track.
✅ You need a system that works for muscle growth and fat loss.
✅ You value having expert guidance and cutting-edge tools like AI coaching.
If you're serious about achieving your dream body, don't leave it to guesswork.
Start your 5-day free trial today—no commitment, cancel anytime in just 10 seconds—and discover how easy and enjoyable reaching your fitness goals can be!
👉 Click below this blog to begin your free trial and take the first step toward lasting results!
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