Protein is an important macronutrient that can play a crucial role in increasing feelings of satiety or fullness after a meal. Research has shown that protein can increase satiety more than other macronutrients like carbohydrates and fats. This satiating effect of protein is believed to be mediated by hormones that control hunger and fullness, such as ghrelin and leptin. In addition, protein can help reduce subsequent energy intake, leading to a decrease in overall calorie consumption.
One of the mechanisms that have been suggested to explain the satiating power of protein is its effect on energy expenditure. Protein has a higher thermic effect of food (TEF) than carbohydrates and fats, meaning that it requires more energy to digest and metabolize protein. This increase in TEF can contribute to higher energy expenditure and greater satiety.
Overall, incorporating protein into meals and snacks can be a helpful strategy for increasing satiety and reducing overall calorie intake. Choosing protein sources that are also rich in micronutrients can provide additional health benefits. It is recommended that adults consume at least 0.8 -1.0 grams of protein per kilogram of body weight per day.