Research
Adherence
High protein meals increase subjective satiety and reduce subsequent energy intake compared to lower protein meals, particularly in the short term.
Eating more protein at your meals can help you feel fuller for longer and naturally eat less later in the day. This is one of the most effective ways to manage hunger without strict calorie counting.
GoodSupportsHIGH confidence
Of 14 studies that compared high protein to at least one other macronutrient, 11 found that the protein preload significantly increased subjective ratings of satiety... Of 15 studies identified, 8 showed a significant decrease in energy intake after the higher protein preload.
Why this rating
Strong consistency across 11/14 satiety studies and 8/15 subsequent intake studies, despite heterogeneity.
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
narrative_reviewCited 813×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →