Protein has been proven in studies to be more filling, for a longer period of time than either carbohydrates or fat.
Also, it is more difficult for the body to store excess protein eaten as fat.
The body is very inefficient at converting excess protein calories to body fat.
The process results in
- the loss of 40 percent of excess protein calories!!!
According to protein expert Peter reeds of Baylor College of medicine in Houston; “Essentially, you’re blowing excess protein off as heat.”
Eaten Too Much But Still Want More? – A Protein Snack May Be Your Best Choice.
If you know you’ve eaten too much in a day but you still feel like eating more; making that something more – a protein- based snack or meal, rather than a carbohydrate-based one may be a better choice, as less of the excess calories from it will be stored; 40% of them being lost as heat!! (plus - it will keep you fuller for longer and may fill you up quicker – which will also result in your taking in fewer calories).
Just make sure that it is a low fat protein source – or you may lose the benefit – if you are taking in more than those 40% extra calories, through it being a highly fatty and calorific protein.
However, as discussed (The Right Carbohydrates); this does not mean that protein should therefore replace all the carbohydrates in the diet. Carbohydrates have their own roles to play in appetite suppression.
It appears that, beyond a certain amount of protein in the diet; any extra protein does not exert the same level of superior action on the appetite.
Indeed, it appears that replacing all the carbohydrates for protein in the diet is counterproductive; resulting in reduced appetite control and increased cravings. (Read more on this subject at Carbohydrates are Back!)
The question is;
What Is The Ideal Ratio Of Protein In The Diet For Optimum Appetite Control?
In a key study that demonstrated the satiating power of a high-protein diet; adults were fed for two weeks, a low-protein control diet using a ratio of;
Carbohydrates – 50%
Protein – 15%
Fat – 35%
Half the group was then switched to a high-protein diet;
Carbohydrates – 50%
Protein – 30%
Fat – 20%
The other half continued with the low-protein diet (50/15/35) for another two weeks in a controlled laboratory setting.
All food was provided. They were fed at a calorie level that was determined to be enough to maintain their starting weight. They also kept track of their hunger and fullness ratings.
Those on the high-protein diet had very low hunger ratings and very high satiety ratings for those two weeks.
After two weeks, the subjects were allowed to continue with the high-protein diet, but they were only to take as much food as they needed to satisfy their hunger.
The group on the high-protein diet automatically decreased their intake on average by 441 calories per day.
Their hunger ratings returned to baseline levels and they lost more than10 pounds over the next 12 weeks.
The group on the low-protein diet continued for the same time period, hunger ratings did not change and they did not lose weight.
From this study; it is clear that a dietary ratio of 30% protein is dramatically more effective for appetite suppression than a ratio of 15% protein.
What this study also demonstrates, is that increasing the protein content of the diet increases sensations of satiety and reduces the appetite, even when the carbohydrate ratio is not lowered.
This is further support for the theory that the strength of high protein diets lies in increasing protein content, rather than in the reduction of carbohydrates.
Another Study
12 female subjects, compared the satiating properties of three liquid lunches (450 kcal Each);
A very high protein lunch (71·5% of energy),
A very high carbohydrate lunch, (99% of energy),
And an equal mixture of the first two formulations (about 30% protein, 50% carbohydrate)
At an ad libitum (eat as much as you like) dinner meal, following the three types of lunches, the women consumed;
- 20% more calories following a very low protein lunch than following a mixed carb and protein lunch (30% protein). In this study, that was a reduction of 204 calories.
And;
- 31% more calories following a very low protein lunch, when compared to a a very high protein lunch (71%protein)
Again, this is evidence that increasing protein in the diet has a strong satiating effect ( and will result in our eating less).
However; although increasing protein to 30% from zero has a very strong effect ( 20% reduction in calories intake at a later meal), more than doubling that ratio of protein from 30% to 71% at the lunch meal did not result in another 20% reduction in calorie intake at the dinner meal.
It led to a more modest reduction of another 10% calories.
This study offers evidence that the superiority of the filling potential of protein becomes less as the ratio of protein in the diet increases from 30% up to 71%.
Although, in this study; 71% protein was more effective than 30% protein, the lunches taken were in liquid form, which does not reflect the natural forms in which foods are eaten in the real world.
In reality; most protein foods don’t have the very low energy density and fibre content that can be found in many carbohydrate foods, such as in fruits, vegetables, rice and beans.
Dietary Mix Of Low- Energy-Dense Carbohydrates And Protein Most Filling
In reality; a more mixed meal would be more filling, as a more mixed meal would be able to compose more low- energy-dense carbohydrate foods, which also have very filling properties (see ‘Diet For Hungry People – The Theory) and would easily have more of a filling effect than the modest calorie reduction achieved by increasing the ratio of protein in the diet from 30% to 71%. ( resulting in a 10% reduction in calorie intake)
This is provided that those carbohydrates are low energy dense ones, rather than high energy dense ones, such as bread. ( Compare energy densities of common foods using the Energy Density Chart on this site.)
These studies indicate that;
- the ideal ratio of protein in the diet, for appetite suppression and weight loss, is around 30%,
provided that the rest of the diet is made up of low energy dense carbohydrates and a small amount of fat.
And also provided that the protein in the diet is low fat.
If high fat/ highly energy dense protein is substituted for low fat/low energy dense carbohydrates in the diet, the higher calorie intake at the serving may offset the benefits of increased satiation.
We can try to make our meals and snacks adhere as closely to this ratio as possible for increased appetite control.
We can compare food labels and choose ready made foods which stick more closely to this ratio.
For example; if we compare 2 desserts, and one has a higher ratio of protein, although similar density; we might want to choose the dessert with the higher protein content.
e.g. – a jelly based blancmange would have a higher ratio of protein, though similar energy density to a crème caramel, and therefore be a better choice for appetite control.
Are certain kinds of protein more satiating (filling) than others?
One study found that fish consistently yielded a greater sense of fullness over both beef and chicken; fish.
Ways to Increase the Filling Power of Protein in your Diet
The appetite suppressing benefits of protein should be achieved with lean protein sources. This is superior to fatty types of protein as they are lower in energy density, and are therefore more satiating for fewer calories.
Replace thickly sliced bread in sandwiches with thinner slices, or Tortillas.
Increase the protein filling in sandwiches, i.e. more low fat cheese and more salmon or ham or chicken.
Choose jelly based desserts –as these have the double whammy benefits of being extremely low in energy density, as well as having a high ratio of protein.
If you must grab an ‘on- the – go’ high calorie snack; anything with protein, like a McDonalds cheese burger or a bacon sandwich would be a better choice than crisps or chocolate, which have the double negative of being high in energy density, (high calorie) as well as low in protein (not as filling).
Learn new fish based recipes.
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