High protein eating can help with weight loss because protein keeps you fuller for longer, reduces cravings, increases calorie burn by up to 80 to 100 per day, and lowers hunger hormones like ghrelin.
Natural protein from whole foods like eggs, chicken, fish, Greek yogurt, nuts, and legumes is often best for weight loss. Both animal-based and plant-based protein sources appear equally effective.
Whey and casein protein supplements may lead to greater weight loss and improved body composition, though protein powder is most helpful for athletes, older adults, and people who struggle to meet protein needs through food alone.
