01
RANDOMIZED CONTROLLED TRIALPUBLISHED 2021⚠ 10-WEEK DURATION IS RELATIVELY SHORT; EFFECTS OF LONG-TERM ADHERENCE NOT FULLY TESTED.
Higher protein increases feelings of fullness and reduces hunger.
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NUTRITION
• BACKED
High Protein Diet for Weightloss
RESEARCH
- Increases fullness
- Boosts metabolism slightly
- Helps preserve muscle during weight loss
- Works better with exercise
COMMUNITY
- Keeps you full
- Real weight loss results
- Works best with other changes
- Better energy and workouts
⚠
SAFETYHigh protein intake may stress kidneys; people with kidney disease or at risk should check with a doctor before significantly increasing protein.
WHAT THE RESEARCH SAYS
ALL 15 ON PUBMED ↗BASED ON 15 PUBMED STUDIES
02
META-ANALYSISPUBLISHED 2021
High protein meals boost your body's calorie burn and reduce appetite afterward.
03
RANDOMIZED CONTROLLED TRIALPUBLISHED 2021⚠ 8-WEEK DURATION; LONGER-TERM MUSCLE PRESERVATION EFFECTS UNCLEAR.
High protein diet with calorie cuts helps people lose weight while keeping muscle mass.
04
RANDOMIZED CONTROLLED TRIALPUBLISHED 2021⚠ NO SEPARATE ARM TESTING HIGH PROTEIN DIET ALONE; CANNOT ISOLATE PROTEIN'S INDIVIDUAL CONTRIBUTION FROM EXERCISE AND MEDICATION EFFECTS.
High protein combined with exercise and diet changes helps people lose weight and reverse prediabetes.
WHAT PEOPLE SAY
READ THREADS ON REDDIT ↗COMMUNITY SENTIMENT
72% positive
“I am trying to lose 100+ lbs and want to preserve as much muscle as possible. Plus, protein + fiber = more satiety so making sure my meals are protein focused helps curb my appetite.”
U/HURTINGHEART4ME ↗“Yes. Close to 50 myself. Upped protein intake to 1lb per bodyweight about three months ago. I’m down 20lbs. I’m just always full and satiated which makes it easy to keep my calorie intake under or at maintenance. It’s amazing. More energy. Better workouts. And better overall gut health.”
U/HENRYSTAMPER1 ↗“Probably you've made far more changes and are now attributing everything to your protein intake. It sounds like you've also been more active and eating really well overall (lots of nutrients, fiber, etc.). I mean a high protein diets has benefits, but it's not some crazy life hack.”
U/LEGITIMATE_APRICOT54 ↗COMMENTS
Add context that might help others — skin type, conditions like PCOS, what you'd tried before. The more specific, the more useful.
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