Diets that are higher in protein do three important things:

  1. They often result in the greatest amount of weight loss.
  2. You are much more likely to keep the weight off on a higher-protein diet.
  3. Higher-protein diets achieve weight loss through greater loss of fatty tissue while also preserving lean tissue.

These great results stem from how hormones in your body react to the protein you eat, especially those produced in your gut. For many of these, the more protein you eat, the more they are produced. These include gastrointestinal hormones that suppress hunger, make you feel full longer, improve insulin efficiency and more.

By optimizing these gut hormones with a high-protein diet, you’ll want less, eat less and be less hungry the rest of the day.

Protein can also make for a faster metabolism without a great amount of calories. This means you burn more fat and preserve more lean muscle. Diet-induced thermogenesis is simply a measurement of how much something increases the speed of your metabolism compared with the amount of calories it contains. It’s typically expressed as a percentage; the higher the number, the more easily you’ll burn calories.

Fats, for example, have a value of 3%. Carbohydrates are 7%, so they’re a bit better than fat but still not very helpful.

Proteins have a diet-induced thermogenesis value of 25%.

The numbers and research don’t lie: A high-protein diet will help you reach your fitness goals and maintain them for the long-term.

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