- Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones. This leads to an automatic reduction in calorie intake
- About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.
- A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
- High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.
- Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
- Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.
- Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.
My take on this comes back to the age old tested theory, do a food diary, be honest about it and see where you can tweek your food intake. At least 80% of weight loss comes from what you are eating or drinking. Particularly if you are experiencing sweet cravings theres a good chance the protein in your diet is a bit low. Adjust it so you have some protein the size of your fist at each meal and see if this makes any change to your results and how you feel. You may need to keep doing this on a regular basis to keep yourself in check and create awareness around how certain foods make you feel.
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