Research
Hormonal
Satiety from protein is driven by elevated plasma amino acids, ketone body production (in low-carb contexts), and diet-induced thermogenesis, with specific proteins like whey and alpha-lactalbumin showing higher satiating efficacy due to their amino acid profiles.
Eat protein-rich meals to feel full longer. Proteins like whey and alpha-lactalbumin are particularly effective at suppressing hunger due to their amino acid content. This helps you eat less without feeling deprived.
GoodSupportsHIGH confidence
A high-protein diet in the presence of carbohydrate stimulates GLP-1 release... More importantly, only high-protein diet-induced satiety is primarily related to elevated energy expenditure... Whey and alpha-lactalbumin have relatively high leucine and lysine contents which may have contributed to the increased satiety
Why this rating
Based on controlled studies in respiration chambers.
Source
Dietary protein – its role in satiety, energetics, weight loss and health
Margriet S. Westerterp‐Plantenga et al. · British Journal Of Nutrition · 2012
DOI 10.1017/s0007114512002589
narrative_reviewCited 437×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- A daily protein intake of 0.8–1.2 g/kg body weight during energy restriction sustains satiety, preserves fat-free mass, and prevents weight regain, with 1.2 g/kg being superior for improving body composition and resting energy expenditure.Good
- High-protein diets increase energy expenditure through diet-induced thermogenesis (DEE) and gluconeogenesis, with complete proteins (like casein) producing a higher thermogenic response than incomplete proteins (like gelatin).Good
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