Energy balance
High protein diets increase dietary thermogenesis (energy expenditure) compared to lower protein diets, with protein exerting a thermic effect of 20-35% of energy consumed versus 5-15% for carbohydrates.
If you increase your protein intake, your body will burn slightly more calories through digestion and metabolism compared to eating the same amount of carbs or fat. While this isn't a magic weight-loss bullet, it is a real metabolic advantage that supports weight management efforts.
In general, the typical thermic effect of protein is 20%–35% of energy consumed and for carbohydrate, this number usually falls between 5% and 15%... This evidence suggests that diets higher in protein exert a larger effect on energy expenditure than diets lower in protein.
Why this rating
The paper reviews 15 randomized trials showing consistent increases in thermic effect, though heterogeneity prevented a meta-analysis.
Source
The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review
Thomas L. Halton et al. · Journal of the American College of Nutrition · 2004
DOI 10.1080/07315724.2004.10719381
More from this paper
- High protein meals increase subjective satiety and reduce subsequent energy intake compared to lower protein meals, particularly in the short term.Good
- High protein diets may facilitate short-term weight and fat loss compared to lower protein diets, but long-term data are limited and findings are not consistent.Moderate
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