To optimize your physique and facilitate fat loss, it is recommended to prioritize protein because it preserves muscle mass, increases satiety more than any other nutrient, and requires more energy for the body to digest.

noli's read

The three arguments put forward by Andrew Huberman are solidly validated by nutrition research. Regarding the support of muscle mass, a meta-analysis of randomized controlled trials (RCTs) published by Wycherley et al. in 2012 confirms that high protein intake preserves lean mass significantly better during weight loss. In terms of satiety, a meta-analysis led by Kohanmoo in 2020 demonstrates that protein ingestion reduces hunger and stimulates appetite hormones more strongly than carbohydrates or fats. Finally, the thermic effect is a reality: a major scientific review by Westerterp confirms that the digestion of protein consumes 20 to 30% of its energy value. Although these benefits are real, one should not overestimate the impact of the thermic expenditure alone, which represents a modest bonus of 100 to 200 calories per day depending on the portions consumed. This advice is therefore quite rigorous for optimizing energy levels and sculpting one's body.

the sources

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