Blog

8 Reasons to Eat More Protein (and How It Helps with Weight Loss!)

Losing weight isn’t just about eating less—it’s about eating the right foods. One of the most important nutrients for weight loss is protein. It helps burn fat, control hunger, and keep your metabolism working. But many people don’t get enough protein, which makes losing weight even harder.

That’s why Biome Secret Superfood Shake is a simple way to get the protein your body needs. Just one shake covers 80% of your daily protein intake, helping you stay full longer, avoid cravings and  keep muscle while losing weight - without the hassle of cooking high-protein meals.

Here are eight simple reasons why protein matters, especially when it comes to losing weight and feeling your best.

1. Protein Controls Hunger and Keeps You Full

Do you ever feel hungry just an hour after eating? Protein helps prevent that.

Protein reduces hunger hormones (ghrelin) and boosts fullness hormones (peptide YY), making you feel satisfied longer (1). Eating a high-protein breakfast - like eggs, Greek yogurt, or a Biome Secret Superfood Shake  - can help you naturally eat fewer calories throughout the day and avoid mindless snacking.

2. Protein Helps Burn More Fat

Your body burns more calories digesting protein than carbs or fat. This is called the thermic effect of food (TEF), and it can boost your metabolism by up to 30% (2). That means eating protein helps you burn more calories - even when resting!

3. Protein Reduces Cravings and Late-Night Snacking

Ever get strong cravings for something sweet at night? Protein helps stop those cravings before they start.

It stabilizes blood sugar levels and prevents energy crashes, which are often the reason behind snacking on chips or sweets (3).

4. Protein Supports Weight Loss

Losing weight becomes harder with age, but protein can help. As we get older, we naturally lose muscle, making it easier to gain fat. Eating more protein helps preserve muscle, which keeps your metabolism active (4).

5. Protein Keeps Muscle While Losing Weight

When you lose weight, you want to lose fat  - not muscle.

Protein protects muscle while helping your body burn fat, keeping your metabolism strong. Without enough protein, you risk losing muscle mass, which can slow down your metabolism and make it harder to maintain weight loss (5).

6. Protein Strengthens Bones and Prevents Weakness

There’s a myth that protein is bad for bones—but the opposite is true. Protein improves calcium absorption and helps keep bones strong, which is especially important for women over 50 at risk of osteoporosis (6).

7. Protein Supports Heart Health

Higher protein intake has been linked to lower blood pressure and better heart health. Protein helps blood vessels relax and reduces sodium retention, both of which support a healthy heart (7).

8. Protein Keeps You Strong and Active as You Age

Many women over 50 experience muscle loss and reduced mobility, which can lead to weakness and a higher risk of falls. Protein helps preserve strength and independence by supporting muscle repair and mobility (8).

How Much Protein Do You Really Need?

As you get older, your body needs more protein to keep your bones strong and prevent weakness. Women over 50 are more likely to lose bone strength, and eating enough protein helps protect them from fractures and keeps them active.

Recommended Daily Protein Intake*

*If you’re more active or trying to lose weight, you need 20–30g more protein per day to help burn fat and keep your body strong.

Did You Know: If you’re a woman over 50, you should try to eat at least 70g of protein every day to keep your bones strong and stay active.

That can be hard to get from food alone, but one Biome Secret Superfood Shake has 42g of high-quality protein - which means one shake can cover most of your daily needs. It’s an easy way to get enough protein without planning every meal.

The Importance of Spreading Protein Throughout Your Day

Your body can’t store protein for later, so eating it throughout the day helps keep your energy up, reduce cravings, and support strong bones. Instead of eating most of your protein in one meal, it’s better to spread it out so your body can use it properly.

Here’s what a good protein balance could look like:

• Breakfast: 1 boiled egg (6g) + 1 slice whole-grain toast with cottage cheese (12g) = 18g protein
• Lunch: Biome Secret Superfood Shake = 42g protein
• Dinner: 4 oz baked salmon (25g) + 1/2 cup steamed broccoli (2g) + 1/4 cup quinoa (4g) = 31g protein

By spreading protein across meals, you stay full longer, keep your bones strong, and avoid energy crashes.

Making It Easy with Biome Secret

Getting enough protein every day isn’t always easy—especially when life gets busy. But one Biome Secret Superfood Shake gives you 42g of high-quality protein, making it simple to stay on track as it:

• Covers up to 80% of your daily protein needs
• Supports weight loss and helps you maintain it
• Keeps you full longer, so you’re not constantly thinking about food
• Supports bone health and helps you stay strong as you age
• Is a complete, balanced meal - ready in seconds

An easy way to get the protein your body needs while losing weight—without the stress of meal planning.

References

1. Blom, W. A. M., et al. (2006). Ghrelin response after meals. American Journal of Clinical Nutrition.
2. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimal adaptation. Journal of Sports Sciences.
3. Bonjour, J. P., et al. (2013). Protein and bone health. Osteoporosis International.
4. Leidy, H. J., et al. (2011). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
5. Halton, T. L., & Hu, F. B. (2004). The effects of high-protein diets on thermogenesis, satiety, and weight loss: A critical review. Journal of the American College of Nutrition.
6. He, J., et al. (2011). Dietary protein and blood pressure. Hypertension.
7. Weigle, D. S., et al. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight. American Journal of Clinical Nutrition.
8. Bauer, J., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association.