Recently, one of our customers shared a surprising conversation she had with a friend. Her friend had just come from a body composition analysis and was shocked to learn that although her BMI (Body Mass Index) was low, her body fat percentage was extremely high. She thought, “How can I be this small, but still carry so much fat?”

This unexpected discovery was a wake-up call. She realized that weight alone doesn’t define health, and decided to start exercising more regularly. But she was also advised by her nutritionist to add protein supplements to her routine — which led her to ask a very common question:
"How can protein help reduce body fat?"

Let’s break down why this advice makes so much sense.

Why You Can Have Low BMI but High Body Fat

BMI is a general measure of body weight based on height — but it doesn't tell the full story. You can have a “healthy” BMI but still have:

• Low muscle mass

• High fat percentage

• Poor metabolic health

This is sometimes referred to as “skinny fat” — a condition where someone looks lean but has unhealthy body composition due to low muscle and excess fat. It’s more common than you’d think, especially in people who don’t exercise or get enough protein in their diet.

How Protein Helps You Lose Fat (Not Just Weight)

When your goal is to reduce body fat and improve lean body mass, protein becomes your best friend. Here’s how it works:

1. Protein Preserves Muscle While Losing Fat

When you reduce calories to lose weight, you risk losing both fat and muscle. Protein helps preserve muscle mass, so more of the weight you lose comes from fat, not from valuable lean tissue.

2. Protein Increases Satiety

High-protein meals keep you full longer, reducing cravings and unnecessary snacking — a key to managing calorie intake without feeling deprived.

3. Protein Boosts Metabolism Through TEF

Digesting protein actually burns more calories than carbs or fat due to the Thermic Effect of Food (TEF). Your body works harder to digest and use protein, giving your metabolism a natural lift.

4. Protein Supports Muscle Growth from Exercise

If you’re starting a workout routine (like our customer’s friend), your body needs more protein to repair and build muscle. More muscle means a higher resting metabolic rate, which leads to greater long-term fat loss.

So, Is Protein the Answer to Fat Loss?

Protein isn’t a magic bullet — but when combined with exercise, smart nutrition, and consistency, it becomes a powerful tool in reshaping your body and health. It helps ensure that you’re losing fat while keeping your body strong and lean.

Whether you’re new to fitness or trying to improve your health beyond the number on the scale, a clean protein supplement — like our Nutrasumma Fermented Pea Protein — can help bridge the gap between your goals and your daily meals.