A team of researchers analyzed data from more than 20 different studies that provided subjects a meal rich in protein versus lower-protein options and have concluded, based on the results of the studies, that a meal with more protein keeps people satisfied longer than the same calorie meal with less protein.
The study, published in the Journal of the Academy of Nutrition and Dietetics, is the best report to date that confirms that eating protein-rich meals report feeling fuller longer, compared to lower protein meals with the same number of calories. The authors point out that protein is no magic bullet for weight loss, and many other factors (other than hunger) influence what, when and how much we eat and drink.
If you’re struggling to lose or maintain your weight, eating protein-rich meals and reducing low-quality calories that don’t contribute to satiety is a good approach to lose lbs. Based on previous studies, we suggest trying to get about 20-25 grams of protein at your main meals and around 6 more grams in snacks.
Because what you eat at breakfast can set the tone for how much you eat all day long, it’s particularly important to try to eat more protein in the a.m. Here is a week’s worth of the high-protein, calorie-controlled breakfasts I eat to keep me satisfied.