High-protein diets have become a go-to strategy for weight loss, but what does the science show?
Why Protein Helps
- Satiety: Protein keeps you fuller for longer.
- Thermic Effect: Protein costs more calories to digest than carbs or fats.
- Lean Mass Retention: Higher protein intake helps preserve muscle during weight loss.
What the Evidence Says
- A 2021 systematic review found that high-protein diets led to slightly greater fat loss and better lean mass retention compared to lower-protein diets.
- Effects are modest but consistent across randomized controlled trials.
Practical Takeaways
- Bumping protein to the higher end of the AMDR (25–35% of calories) can help during fat loss.
- Focus on whole, lean protein sources rather than relying only on shakes.
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