When you’re trying to lose weight, snack cravings can often feel like your number one enemy—but there may be one simple way to fend them off. While you might think that the best way to shed pounds is a restrictive, low-calorie diet, the truth is that one of the most effective weight loss hacks out there actually involves eating more of one crucial nutrient: protein.
This revelation comes straight from dietitian Lauren Hubert, MS, RD (a.k.a. @sororitynutritionist) who recently took to TikTok to spread the word about her favorite weight loss hack: eating 30 grams of protein at breakfast and lunch. According to her, this will keep you satiated enough to resist indulging in fattening, processed snacks throughout the day. Find all the details below.
@sororitynutritionist 30 per meal baby!!! #dietitian #weightlossforwomen #highproteinmeals #highprotein original sound – Lauren Hubert MS, RD Dietitian
Eat more protein to lose weight
Hubert begins her TikTok by addressing a common struggle: the all-too-familiar feeling of being ravenously hungry by the end of the day, leading to impulsive snacking and undoing all the hard work put in earlier. But fear not, because Hubert’s favorite weight loss hack offers a simple yet powerful solution to this dilemma.
“If you struggle with being ravenously hungry… I want to tell you my literal favorite weight loss hack that absolutely is something I do every single day,” she declares. “The hack is this: You need to eat 30 or more grams of protein for breakfast and for lunch.”
Hubert's confidence in this strategy is backed not only by her professional expertise but also by her own experience. Even at 22 weeks pregnant, she attests to its effectiveness: "I am not hungry. I barely eat snacks right now, and that says a lot."
But why does consuming adequate protein at breakfast and lunch make such a difference in curbing hunger and promoting weight loss? The answer lies in the unique satiating power of this crucial macronutrient.
"When 4 PM comes around, you will feel like a completely different person," Hubert promises. And she's not exaggerating. Research has consistently shown that protein is the most satiating macronutrient, meaning it keeps you feeling full and satisfied for longer periods compared to carbohydrates or fats. By starting the day with a protein-rich meal and continuing this pattern at lunch, you effectively ward off midday hunger pangs and prevent the dreaded afternoon energy slump.
Hubert's own breakfast and lunch choices exemplify the versatility of this approach. From cottage cheese with eggs to a turkey burger packed with lean protein, she demonstrates that achieving the 30-gram protein goal is both feasible and delicious. And the results speak for themselves: "As a certified snack queen, I am literally not hungry right now," she exclaims.
But the benefits extend beyond simply staving off hunger. Consuming adequate protein throughout the day also plays a crucial role in supporting metabolic health. Protein has a higher thermic effect compared to carbohydrates or fats, meaning your body expends more energy to digest and metabolize it. This "metabolic boost" not only contributes to calorie expenditure but also helps maintain muscle mass, a key component of a healthy metabolism.
Ultimately, Hubert's weight loss hack offers a practical and science-backed solution to a common dietary challenge. By prioritizing protein at breakfast and lunch, you can take control of your appetite, support your metabolism, and ultimately achieve your weight loss goals. So why not give it a try and experience the transformative power of protein for yourself? Your body will thank you.
