How Protein Helps You Lose Weight
Protein is the single most important nutrient for weight loss. This is because the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer.
One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks.
Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60%.
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
All the women in the study lost weight. However, the high-protein group lost about half a kg (1.1 lbs) more, and a larger percentage of body fat.
Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight.
Adding protein to your diet is a very effective way to lose weight. It may also help dieters sustain long-term weight loss.