Adherence
High-protein diets increase satiety and reduce ad libitum energy intake, leading to greater weight and fat loss compared to lower-protein diets when food is consumed freely.
If you are eating freely, increasing your protein intake can help you naturally eat less and lose more weight. This works because protein makes you feel fuller for longer. However, be aware that most studies showing this benefit used very high protein levels (35%+ of calories), which may not be sustainable or relevant for typical diets.
one ad libitum study does suggest that a high-protein diet results in a greater decrease in energy intake, and therefore greater weight and fat loss.
Why this rating
Based on one long-term ad libitum study and multiple short-term preload studies; limited long-term data.
Source
High-protein Weight-loss Diets: Are They Safe and Do They Work? a Review of the Experimental and Epidemiologic Data
Julie Eisenstein et al. · Nutrition Reviews · 2002
DOI 10.1301/00296640260184264
More from this paper
- High-protein diets do not enhance weight or fat loss compared to lower-protein diets when total energy intake is strictly fixed.Good
- High-protein diets (2-3x RDA) increase urinary calcium excretion and may predispose to bone loss, particularly with animal protein sources.Moderate
- High-protein diets may be detrimental to glucose control and insulin sensitivity in individuals with diabetes mellitus.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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 →