Protein and satiety

is protein the best macronutrient for improving satiety? The answer is yes — with some caveats. this video goes through what you need to know about protein and satiety, and how you can determine if you may benefit by upping your protein intake.

How protein affects satiety

There are a number of reasons why high-protein diets boost weight loss:

•Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake

•Reduce cravings: A high-protein diet has been linked to reduced cravings and a lower desire to snack at night .

•Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up .to 80 to 100 per day

•Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY .

Dietary sources of protein

There are various protein sources, which makes it easy to follow a high-protein diet.

Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.Common protein-rich foods include :

   Eggs: 6 grams of protein in 1 large egg•

   Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds•

   Chicken: 53 grams of protein in 1 chicken breast, cooked•

   Cottage cheese: 23 grams of protein in 1 cup (210 grams)•

   Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese•

   Greek yogurt: 17 grams of protein in 6 ounces (170 grams)•

   Milk: 8 grams of protein in 1 cup•

   Lean beef: 22 grams of protein in 3 ounces (85 grams)•

   Fish: 39 grams in 1 cup (154 grams) of tuna•

   Quinoa: 8 grams of protein in 1 cup (185 grams), cooked•

 Lentils: 18 grams of protein in 1 cup (198 grams), cooked•