I’ll be honest, I was a bit shocked when I first read this study.
Eat more…. and lose fat?
That goes against everything most of us have had drummed into us for years.
We are constantly told that fat loss is about eating less and moving more; being in a calorie deficit.
And yes that does matter, but it’s not the whole story.
Because when it comes down to one marconutrient in particular, the story becomes a lot more nuanced.
What if I told you there’s scientific evidence that eating more protein, even if you’re eating slightly more calories, can help you lose fat, preserve muscle, and feel strong?
I know, it sounds counterintuitive, but stick with me.
This is where things get interesting.
Let’s take a closer look at the research, starting with a study by Dr Bill Campbell.
High Protein Diets for Women Over 40: How Protein Can Help Reduce Stubborn Fat
Dr Bill Campbell, a researcher in exercise science and nutrition, ran a study with resistance trained women (PMID: 29405780) that really challenged the old “eat less to lose fat” mindset.
He divided participants into two groups.
One group increased their protein intake to 2.5 grams per kilogram of body weight per day, while the other group reduced it to 0.9 grams per kilogram per day.
Both groups continued their resistance training routines, but here’s the surprising part.
The high protein group actually ate around 250 more calories a day and still lost 2 percent body fat.
The lower protein group ate about 300 fewer calories and only lost around 1 percent body fat, which wasn’t even a significant change.
In simple terms, they ate more protein, more calories, and still lost body fat.
That completely flips what most people have been told for years about needing to eat less to lose fat.
Dr Campbell’s findings aren’t a one off either.
Similar results have been found in other studies involving different groups, from army soldiers to postmenopausal women.
All show that a higher protein intake can help preserve lean muscle, improve body composition, and support fat loss.
So instead of just asking “how many calories am I eating?”, a better question becomes “what are those calories made up of?”.
Similar results have been reported in:
- Male army soldiers (PMID: 30200582)
- Middle-aged women (PMID: 34369339)
- Resistance-trained men and women (PMIDs: 24834017, 26500462)
- Menopausal-aged women (PMID: 36364801)
How Protein Helps Burn Fat and Preserve Muscle
You might be thinking, “I thought eating more calories means gaining fat?”
Normally yes, but protein behaves differently. Here’s why:
- Protein is harder to store as fat: Digesting protein burns more energy than carbs or fat.
- Protein builds and preserves muscle: Extra calories from protein often go into muscle repair instead of fat storage.
- Protein helps you feel full: High protein meals curb cravings and prevent overeating.
- Protein may boost daily activity: Research suggests protein can increase NEAT, the energy you burn moving through life, not just during exercise.
This is exactly why protein becomes even more important as we get older.
Many women feel like they are doing everything “right”, eating less, exercising more and yet fat loss still feels harder.
It’s not lack of effort, it’s lack of nutritional support, especially for muscle and metabolism.
And this becomes even more relevant during perimenopause and menopause when hormonal changes directly affect muscle, metabolism and fat storage.
Protein and Fat Loss During Perimenopause and Menopause
Hormonal changes during perimenopause and menopause make it harder to maintain muscle and metabolism:
- Oestrogen declines, leading to muscle loss and a slower metabolism
- Appetite and satiety cues shift, causing more cravings
- Fat is stored more easily around the middle
Protein can be your secret weapon. It helps:
- Preserve lean muscle
- Keep your metabolism running strong
- Reduce cravings and control appetite
What This Looks Like in Real Life (Not Just Research)
Research is important, but what truly matters is how this applies in real life.
Most of my client’s eat around 50 to 60 grams of protein per day before working with me.
We aim to double that figure so within days they:
- Experience fewer cravings
- Energy levels increase
- Clothes fit better
This has a noticable affect on body composition.
That’s the power of protein.
You can learn more about applying this in real life in my 14-Day Perimenopause Protein Challenge
So now that you understand why protein matters, the next question is how much you actually need in your day to day life.
Protein Targets for Women Over 40
For women over 40, aim for: 1.6–2.2 grams per kilogram of body weight per day
Example: A 70 kg (11 st) woman → 110–150 grams per day.
Practical ways to hit your protein target:
- Eggs or Greek yogurt for breakfast
- Chicken, fish, tofu, or legumes for lunch and dinner
- High protein snacks like roasted chickpeas, edamame, or cottage cheese
Even small increases can make a huge difference over time.
For more meal ideas, check out my 5 Quick and High Protein Recipes for Women Over 40 Who Want to Lose Weight.
Other Benefits of Protein for Women Over 40
Protein isn’t just about fat loss.
Higher protein intake also supports:
- Strength and muscle maintenance – crucial as we age
- Bone health – helps prevent fractures
- Energy and daily function – keeps you moving and independent
It’s less about dieting and more about long term health, strength and confidence.
Addressing Protein Myths
At this point, you might be thinking:
“But haven’t I always been told not to eat too much protein?”.
This is one of the most common concerns I hear and it’s completely understandable.
We’ve spent years being told to eat less, not more, especially when trying to lose weight.
So before you start worrying that increasing protein means extreme dieting or eating chicken at every meal, let’s clear up a few common myths.
“Won’t too much protein hurt my kidneys?”
Only if you already have kidney disease. For healthy women, higher protein intake is safe.
“Will I get bulky?”
No! Extra protein supports lean muscle, tone, and energy, it won’t turn you into a bodybuilder overnight.
So What Does This Actually Mean For You?
By now, you can see that this isn’t just another fat loss tip.
It’s a way of eating that supports your body as it changes with age.
You don’t have to constantly eat less and feel exhausted.
You can eat in a way that:
- Keeps you fuller for longer
- Supports muscle and strength
- Reduces constant cravings
- Makes fat loss feel more manageable
That’s especially important during perimenopause and menopause, when hormonal shifts can make muscle preservation and appetite regulation even more important.
Why This Approach Works Better Long Term
When women prioritise protein, everything shifts.
- They’re not relying on willpower anymore
- They’re not constantly thinking about food
- And the’re not stuck in that cycle of “eat less today, overeat tomorrow”
Instead, they’re fuelling their bodies in a way that supports strength, metabolism and confidence, not punishment.
If this is staring to make sense and you’re thinking:
“This actually explains why what I used to do doesn’t work anymore”
Then you don’t have to figure it out alone.
I work with women over 40 who want fat loss without restriction, food fear or confusion.
Book Your Free Consultation
I know how tiring it is to try everything and still feel stuck, but this can feel different.
It starts with the right support.
We’ll talk through where you’re currently at, what’s been holding you back and whether working together feels like the right next step.
Contact me here.
