Protein and Weight Loss Dashboard
Daily Calorie Reduction
Increasing protein intake from 15% to 30% of total calories led to a spontaneous reduction in calorie intake by 441 calories per day.
Thermic Effect of Nutrients
The thermic effect of protein (20-30%) is significantly higher than that of carbohydrates (5-10%) and fats (0-3%).
Increase in Daily Metabolic Rate
A high-protein diet (30% of calories from protein) increased 24-hour energy expenditure by 213 kcal/day compared to a low-protein diet.
Key Findings
- High-protein diets increase feelings of fullness and reduce appetite.
- Protein helps preserve lean muscle mass during weight loss.
- High-protein diets can lead to 50% less weight regain compared to lower protein diets.
- Increased protein intake improves body composition by reducing fat mass while preserving or increasing lean mass.
- High-protein diets are associated with improvements in various metabolic health markers, including triglycerides, blood pressure, and waist circumference.