Tue, Mar-12-24, 04:26
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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Conclusion about satiety, protein plus the other factors:
Quote:
A common claim online is that high-protein diets are more satiating than low-protein diets.
Is there any scientific support for this claim?
In the short term (during the course of a meal, or a day), people tend to eat fewer calories if they are served higher-protein meals.
The figure shows data from 44 RCTs [https://nourishedbyscience.com/satietyscore/] in which total daily energy intake decreased with a higher dietary protein percentage.
While there is substantial variability in total energy intake at any level of protein percentage, these short-term data do seem consistent with the protein leverage hypothesis, as proposed by Drs. David Raubenheimer and Stephen Simpson.
Continues… Taken together, dietary protein percentage does seem to be one of the factors that affects short-term ad libitum calorie intake, and would be expected to lower body weight in people who manage to adhere to a high-protein diet in the long term.
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Practically, 30g protein per meal can work, many examples in this article, and the protein percentage increase is not linear. https://optimisingnutrition.com/30g-protein/ |