lifestyle · for weight management
High-Protein Diet with Resistance Training
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Aim for 25-30 g of protein per meal (targeting 1.2-1.6 g/kg body weight/day total). Pair with 2-3 resistance training sessions per week. Protein-rich foods: eggs, poultry, fish, legumes, Greek yogurt, cottage cheese. For supplementation, whey or pea protein shakes can help meet targets.
How it works
Protein has the highest thermic effect of any macronutrient (20-30% of calories burned in digestion vs. 5-10% for carbohydrates). It increases satiety hormones (GLP-1, PYY) and reduces the hunger hormone ghrelin. Resistance training preserves or builds muscle, increasing basal metabolic rate.
Where to buy
No special products needed. Whole foods first. Whey protein powder is available at grocery stores, pharmacies, and online (~$30-$50 per month for supplemental use).
Typical cost: Low cost if from whole foods. Protein powder adds $30-$60 per month.
Safety notes
Very high protein intake (above 2.5 g/kg/day) offers no additional benefit and may stress the kidneys in people with pre-existing kidney disease - consult a doctor if you have reduced kidney function. Ensure overall calorie intake remains appropriate; adding protein without reducing other macronutrients will not produce weight loss.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Dhillon & Dhillon. Nutrients 2021 - PMID 34579069This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.