-Protein on a Diet: Why It Matters (A Lot) : Cutting calories without enough protein is like trying to upgrade your engine while stripping out the parts that make it run. Here’s what higher protein actually does during weight loss—and how to use it. -The Big Benefits (in plain English) 1) Tames hunger and cravings. Protein generally keeps you fuller than carbs or fat, helping you eat fewer calories without white-knuckling it. Trials and reviews consistently show stronger satiety and, in many cases, lower subsequent intake with higher-protein meals. (PubMed, ScienceDirect, AJCN) 2) Costs more calories to digest (the “TEF” effect). Protein’s thermic effect of food is roughly 20–30% of its calories (vs. ~5–10% for carbs and ~0–3% for fat). That means 100 kcal of protein nets fewer usable calories than 100 kcal of carbs or fat. Not magic—just helpful math. (PMC) 3) Protects lean muscle while you’re in a deficit. Higher protein intakes significantly reduce loss of fat-free mass during weight loss, helping preserve your resting energy expenditure, strength potential, and “look.” Meta-analyses and RCTs back this up across ages. (PubMed, PMC, ScienceDirect) 4) Improves weight-loss maintenance. After you’ve lost weight, more protein makes it easier to keep it off. Meta-analysis: higher protein reduced weight regain vs. lower protein approaches. (PubMed)