The inside scoop on protein and weight loss

You may have spotted more and more ‘high protein’ products and supplements on the supermarket shelves lately… but do we really need them? Our senior nutritionist Alexandra Clark answers common questions, unpacking the power of protein and how it fits perfectly into the Slimming World plan… 

What actually is protein? 

Proteins are essential nutrients required for the growth, repair and maintenance of bodily tissues. They’re important for enzyme production, immune function and hormone regulation. Along with carbohydrates and fats, proteins are one of the three primary macronutrients your body needs to function. 

How much protein do I need? 

The recommended intake for adults is 0.75 grams of protein per kilogram of body weight each day – so approximately 60g for someone weighing 80kg (12½st) and 75g for someone weighing 100kg (16st). Some research suggests that having a higher protein intake (around 1.2–1.6 grams per kilogram of body weight a day) may support healthy ageing, help to preserve lean muscle mass during weight loss and aid exercise recovery. 

Despite the current focus on protein – and the wide range of ‘with added protein’ products available – most people already meet or exceed the basic recommended intake, without the need for additional supplements. 

Slimming World’s healthy eating plan has been carefully developed to provide a balanced diet, making it easy to follow UK government dietary guidelines (including around protein), while enjoying the foods you love.  

Did you know…? You’ll find plenty of meals that are naturally high in protein within our convenient food range (available from Iceland, The Food Warehouse and Dunnes Stores) and in our Slimming World Kitchen recipe boxes. 

How does protein support weight loss? 

There’s strong evidence to suggest that the most satiating (filling) nutrient is protein, closely followed by carbohydrates, and then fats. That’s why you’ll find plenty of protein-rich foods included on the Slimming World Free Food list – including lean meats, poultry and fish, some meat replacements, eggs, beans and pulses.  

Free Foods are foods that are lower in calories for their weight (low energy dense foods), that help fill you up and leave you feeling satisfied for longer. This means you can eat them freely – no weighing, no counting, no measuring – and still get the weight loss result you want. Other high-protein foods that aren’t on the Free Food list, including dairy products, nuts and seeds, can also be enjoyed as part of our healthy eating plan, in measured amounts to help protect your weight loss. 

Slimming World members will find protein-rich foods marked with a P symbol in the Food Optimising guide (which every member receives when they join), and in the food search and barcode scanner tools on the app.  

Do I need to take protein supplements to lose weight? 

Not usually, unless you want to. Following our healthy eating plan makes it easy to achieve your recommended protein intake, without the need for added-protein products, powders or other supplements. Taking a ‘food first’ approach to nutrition also means you’ll be naturally getting the other essential nutrients that your body thrives on, in a satisfying, filling and enjoyable way.

Meet the Slimming World nutrition, research and health team  

6 popular protein-rich Slimming World recipes 

Creamy garlic chicken 

Crustless quiche 

Spaghetti bolognese

 Red lentil dhal

Black-eyed bean chilli 

Tuna niçoise salad 

More for members 

Read: Take a deeper dive into the science with our ‘Protein: Everything you ever wanted to know’ article on the app 
Discover: Try our ‘Protein-rich Free Foods’, packed with filling power 
Listen: Tune in to the Why Protein Is Key podcast episode, coming in September, exclusively for members