End the Yo-Yo Cycle

Use Protein to Lose Fat Without Losing Muscle

Author

Kevin Davis Health
March 30, 2025

TODAY’S POST SUMMARY

Week 3 – Prioritize Protein

  • Protein is made of amino acids that support muscle, hormones, enzymes, and tissue repair

  • Complete proteins contain all 9 essential amino acids; incomplete proteins do not

  • Animal sources are complete; most plant sources need to be combined to complete

  • The RDA for protein is too low; ideal is 0.8–1g per pound of ideal body weight

  • Protein helps preserve muscle, reduce hunger, and prevent yo-yo dieting

  • Resistance training + protein = strength, stability, and healthy aging

  • Eat protein with every meal and make it your primary macronutrient

  • Track intake and start resistance training 2–4x per week for best results

HOUSEKEEPING

THE POST

The Foundations of Health: Simple Daily Habits for a Stronger You

Week 3: Prioritize Protein – The Key to Strength, Stability, and Sustainable Health

Protein is the most overlooked and under-consumed macronutrient in most people's diets—and it’s costing us our energy, muscle mass, and long-term health.

This week, we’re focusing on the third daily habit: prioritizing protein at every meal.

You don’t need to count every macro or track every bite for the rest of your life. But if there’s one place to start when it comes to building a solid nutrition foundation—it’s here.

What is Protein and Why Is It So Important?

Protein is made of amino acids, which your body uses for nearly everything—repairing tissue, maintaining muscle, producing enzymes and hormones, and supporting immune function.

There are 20 amino acids total, but 9 are considered essential—your body can’t produce them, so you have to get them through food.

Think of protein as your body’s raw material for repair, rebuilding, and staying strong.

Complete vs. Incomplete Proteins

Not all protein is created equal.

  • Complete proteins provide all 9 essential amino acids in the right ratios.

  • Incomplete proteins are missing or too low in one or more essential amino acids.

Complete protein sources:

  • Animal products: eggs, chicken, beef, fish, pork, dairy

  • A few plant sources: soy, quinoa, buckwheat

Incomplete protein sources:

  • Most plants: beans, rice, lentils, nuts, seeds, vegetables

This doesn’t mean plant-based diets are ineffective. But it does mean you have to combine plant proteins carefully (e.g., rice + beans) to get the full amino acid profile your body needs.

The Truth About Protein Recommendations

The current RDA (Recommended Dietary Allowance) for protein is 0.36 grams per pound of body weight. But this number is outdated. It reflects the minimum required to avoid deficiency, not what’s needed to thrive.

If your goal is lean muscle, fat loss, hormonal balance, or longevity, you need more.

A better target:
✅ 0.8–1 gram of protein per pound of ideal body weight
(Example: if your ideal weight is 140 lbs, aim for 110–140g of protein daily)

Most people eating a standard diet are far below that—and they wonder why they feel tired, hungry, or struggle to maintain a healthy weight.

Why Protein Should Be Your Top Nutrient

When it comes to food, protein is priority number one.

Here’s why:

  • It keeps you full longer than carbs or fats

  • It builds and preserves lean muscle, especially as you age

  • It supports hormone health, immune function, and tissue repair

  • It boosts metabolism due to its thermic effect (it takes more energy to digest)

  • It prevents muscle loss during fat loss phases

  • It helps prevent weight regain after weight loss

If you want to break the cycle of yo-yo dieting, stop starving your body of protein.

Stop the Yo-Yo Dieting Cycle

Here’s what most people do:
They want to lose weight, so they eat less of everything—including protein. They lose a few pounds, but also lose muscle. Then their metabolism slows, they regain the weight (usually as fat), and feel worse than before.

Now they’re back where they started—or worse.

Protein changes that. When you increase protein while eating at a moderate calorie deficit, your body burns fat and preserves muscle. Your metabolism stays active. You feel full. You lose weight—and keep it off.

Protein Alone Isn’t Enough – You Need Resistance Training Too

To get the full benefit of protein, pair it with resistance training. That doesn’t mean you have to become a bodybuilder—but it does mean you need to use your muscles consistently.

Examples:

  • Strength training with weights

  • Bodyweight movements (pushups, squats, planks)

  • Resistance bands

  • Weighted carries, kettlebell work, etc.

When you combine protein + resistance, you build strength, improve posture, protect your bones and joints, and stay physically capable well into old age.

This is the real foundation of long-term health.

This Week’s Challenge: Build Around Protein

Here’s how to start:
✅ Calculate your daily goal (aim for 0.8–1g per pound of ideal body weight)
✅ Eat protein at every meal (20–40g per meal is a great target)
✅ Prioritize complete proteins—especially animal sources or carefully combined plants
✅ Add resistance training 2–4x per week, even if it’s just 15–30 minutes
✅ Track for a few days to get a clear picture—you may be under-eating and not know it

Your future self will thank you.

QUIZ ANSWERS + EXPLANATIONS

1. What is a complete protein?
✅ Correct Answer: B) A protein with all 9 essential amino acids
Explanation: Complete proteins give your body everything it needs for muscle growth and repair.

2. Which of the following is an example of a complete protein?
✅ Correct Answer: C) Chicken breast
Explanation: Animal proteins are naturally complete and highly bioavailable.

3. What’s the problem with the current RDA for protein?
✅ Correct Answer: D) It’s based on the minimum to prevent deficiency, not to optimize health
Explanation: The RDA is outdated and doesn’t reflect the needs of active or aging individuals.

4. Which macronutrient should you focus on first when planning a meal?
✅ Correct Answer: C) Protein
Explanation: It supports muscle, metabolism, fullness, and long-term weight control.

5. What type of exercise should be paired with protein to maximize benefits?
✅ Correct Answer: C) Resistance training
Explanation: Protein supports muscle growth, but you need resistance to stimulate that growth.

If you enjoyed this article, I’d like to invite you to check out our other newsletter, The Weekly Four: Faith, Family, Fitness & Finance. It’s a free resource where we share how we live intentionally in these four cornerstones of life. From strengthening your spiritual journey to fostering deeper family connections, improving your health, and managing finances wisely, The Weekly Four is packed with practical tips and inspiration to help you thrive. Sign up today and join us on this journey to living a balanced, purposeful life! https://kevin-davis-healths-newsletter.beehiiv.com/p/welcome-to-kevin-davis-health

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