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Research shows that higher-protein meals increase perceived appetite as well as satiety in obese and overweight men while undergoing a weight loss program. According to the research, higher-protein intake resulted in greater satiety during the entire day and also morning appetite and late night appetite reductions in comparison to a normal protein diet.

Other research indicates that higher-protein diets, those with 18 – 35% of daily calorie intake provided by dietary protein, are linked to reductions in hunger and increased fullness during the day and in to the evening hours. In this study, the 2 groups consumed either 25% or 14% of calories from protein, while the total calories and percentage of calories provided by fat remained identical between the higher-protein and normal-protein diets .

Throughout the study, the researchers also conducted an eating frequency sub study in which the 27 individuals on both normal-protein and higher-protein diets ate either 3 or 6 meals each day. It was discovered that eating frequency had no impact on appetite and satiety on the normal-protein diet. Individuals on the higher-protein diet who consumed 3 meals each day however experienced improved evening and late-night fullness compared to individuals who consumed 6 meals each day.

This research supports previous studies that show higher-protein that diets are linked to decreased calorie consumption. An earlier study demonstrated that men consumed roughly 112 fewer calories at a buffet lunch and 400 fewer calories in the 24-hour period after a protein-rich egg breakfast in comparison to consuming a bagel breakfast. Another study showed that overweight dieters who consumed eggs for breakfast lost 65% more weight and felt more energetic compared to individuals who consumed a bagel breakfast of the same calories and volume.

Protein not only plays a part in weight management but is also necessary in muscle maintenance as well as the prevention of age-related muscle loss known as sarcopenia. Healthy Americans can have an egg each day to help meet dietary protein needs according to the 2010 Dietary Guidelines, and eggs are a part of the MyPlate protein foods section.

Decoding Nutrition Infographic
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References: PMID: 18679412,  PMID: 20226994, PMID: 20847729.