Mixed
Increasing dietary protein to 20-30% of energy intake (relative high-protein diet) increases satiety and energy expenditure, thereby facilitating weight loss and maintenance without adverse effects on bone health in healthy adults.
To lose weight or maintain loss, aim for 20-30% of your daily calories from protein. This isn't just about building muscle; it keeps you fuller longer and burns slightly more calories through digestion. You don't need to fear bone loss; this level of protein is safe for healthy adults and may actually protect bones. Focus on getting enough total protein rather than obsessing over 'complete' vs 'incomplete' sources, though varying sources is beneficial.
Doubling the relative protein content of the diet from the normal level of 10 to 15 en% to 20 to 30 en% reduces food intake under ad libitum conditions, resulting in immediate body weight loss... Increasing protein intake also increases the chance of maintenance of body weight after weight loss induced by an energy-restricted diet.
Why this rating
This is a review of multiple controlled trials and respiration chamber studies, providing strong mechanistic and clinical evidence.
Source
Dietary Protein, Weight Loss, and Weight Maintenance
Margriet S. Westerterp‐Plantenga et al. · Annual Review of Nutrition · 2009
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