Well firstly lets start with why protein is important in general...
Protein
Protein is one of the 3 main macronutrients and it is essential for the growth and repair of muscle. Therefore, it is important to consume protein within your diet, especially after exercise, to ensure that you are repairing, rebuilding and strengthening your muscles.
So why is protein intake a key aspect of weight loss?
This is all to do with your Resting Metabolic Rate (RMR sometimes referred to as BMR).
Resting Metabolic Rate - The amount of calories your body burns at rest.
Our RMR is largely dependent on the amount of muscle we have. As mentioned previously, protein is key for the growth and repair of muscle. This means that you need to ensure that you are consuming enough protein whilst trying to lose weight to try and maintain lean muscle mass.
If you start to lose muscle you may start to slow your RMR. Therefore, the more muscle you have the more calories you will burn. You want to maintain muscle whilst you burn fat, thus protein is vital.
How much protein should you be consuming?
I suggest consuming at least 1.5-2.5g of protein per 1kg of lean bodyweight.
E.g. Person A weighs 65kg
65 x 1.5 = 97
So on top of being in a calorie deficit to lose weight they should also aim to be consuming 97g of protein per day. This should help to maintain muscle whilst losing weight (as long as you are resistance training).
Protein sources (animal & plant based)
Lean meat
Fish
Eggs
Dairy products e.g. cheese and milk
Pulses
Beans
Grains
Nuts
Tofu
Protein shakes
Some people are able to get the right amount of protein they need from their daily diet. However, protein powders e.g. Whey protein, can be a convenient way to meet your protein target (this does not mean use protein shakes as a meal replacement).
Protein shakes and also bars can help to evenly distribute your protein throughout the day as well. This helps to stimulate and optimise muscle growth and repair throughout the day.
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