The Science Behind Protein and Satiety
Protein Promotes Satiety
Individuals in a clinical trial who increased their intake of dietary protein from 15 percent of calories, as recommended by U.S. Dietary Guidelines, to 30 percent of calories while maintaining a constant carbohydrate intake, substantially decreased their at-will intake of calories and reported a significant decrease in hunger.
Weigle DS et al. A high-protein diet induces sustained reductions in appetite, ad libitum calorie intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82:41-48.
The Powers of Protein
In a matched, controlled clinical study, a group of women who consumed higher amounts of protein from foods such as eggs, meat and milk lost slightly more weight, had better blood lipid profiles (including measurements of cholesterol), reported higher satiety, and had lower blood glucose levels than a group of women who consumed the same amount of calories on a high-carbohydrate diet.
Layman DK et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003;133:411-417.