Why protein helps you stay full while losing weight

When you eat a little less to lose weight, two things get harder: staying full, and holding on to muscle. Protein helps with both.

Protein and fullness

A review in the American Journal of Clinical Nutrition looked at the research on higher-protein diets for weight loss. Diets with more protein generally improved appetite control and fullness, and helped people keep lean muscle while they lost fat.

Protect your muscle

When you lose weight, some of it can come from muscle. Eating toward the higher end of your protein range, and doing some strength training, helps make sure most of the weight you lose is fat.

Choose protein that is easy on calories

Some foods give you a lot of protein for few calories. Per 100 calories, approximate values:

| Food | Protein per 100 calories |
| --- | --- |
| Shrimp | about 24 g |
| Tuna, canned in water | about 22 g |
| Chicken breast | about 19 g |
| Nonfat Greek yogurt | about 17 g |
| Firm tofu | about 12 g |

See the full list on our protein foods page.

Simple ways to start

• Begin each meal with the protein on your plate.
• Swap one snack a day for a high-protein option such as cottage cheese, Greek yogurt or edamame.
• Find your daily target with the quiz.