Holistic Bliss Keto These were subjected to a diet consisting of 30% protein. This diet represented a decrease in their energy intake of 441 calories per day on average. The simple fact of consuming more protein has led these women to lose an average of 5.5 kg in 12 weeks ( source ). Higher protein intake does not only facilitate weight loss, it also prevents (re) fattening. A modest increase of 15% to 18% protein per day can help people who have successfully lost weight to maintain their target weight ( source ). In short, consuming a little more protein can help you follow your diet and lose weight permanently. In the western world, our diet consists of only 15% protein. An average that should be revised upwards. Most of our energy intake comes from (simple) carbohydrates.