Lose Body Fat With This Change
Channel: Jonas Kuehne MD
Date: 2023-01-14

A topic that frequently comes up in my weight loss clinic is the intake of dietary protein. Many people with weight problems take in too little protein. 
This is not medical advice of course. Talk to your doctor If a high-protein diet is safe for you. 
I usually recommend healthy individuals to take in up to 0.8 mg protein per pound of body weight per day. So, a 150 pound individual can go up to 120 g of protein per day. Personally I am closer to 1 g per pound of daily protein intake.  
A 2015 publication in the ‘Journal of International Society of Sports Nutrition’ showed that even intake of 1.5 g per pound in healthy individuals showed “no evidence that consuming a high protein diet has any deleterious effects”. And a 2020 review in the ‘Journal of Obesity and Metabolic Syndrome’, titled: ‘Clinical evidence and mechanisms of high-protein diet-induced weight loss’ concluded that a high-protein diet is “a safe method for losing weight while preserving fat free mass; it is thought to also prevent obesity and obesity related diseases such as metabolic syndrome”. 
So, when designing your daily dietary intake, keep your protein on the higher side, if you are healthy to do so. Then, decrease carbohydrates by excluding simple sugars and refined carbohydrates such as junk foods and baked goods. Decrease fat intake by using fats like olive oil and butter sparingly. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0114-2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644969/