Consuming enough protein improves body composition and promotes fat loss via three mechanisms: direct support of muscle mass (our metabolic engine), a greater feeling of satiety, and a higher energy cost of digestion (thermic effect).

noli's read

This triptych of arguments rests on particularly solid scientific foundations. Regarding muscle maintenance, a meta-analysis of randomized controlled trials (RCT) published by Wycherley et al. (2012) confirms that higher-protein diets better preserve lean mass during weight loss. As for the effect on satiety, a literature review by Halton and Hu (2004) shows effectively that protein outperforms carbohydrates and fats in regulating appetite in the short term. Regarding the thermic effect, metabolic work by Westerterp (2004) validates that the body spends approximately 20 to 30% of energy from protein just to digest it, compared to much less for other nutrients. The only caveat, purely terminological, is labeling muscle the primary "metabolic engine" under our control: although it is crucial for vitality and movement, other organs like the liver or brain consume proportionally more energy at rest. Overall, the advice remains highly relevant for optimizing general fitness.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015