People who are overweight or obese can lose about 14.5 kg in around 8 months on a high-protein, low-carb diet, mostly from fat, while even gaining a little muscle.

Among overweight or obese adults on a 4-week calorie-restricted diet, consuming 30% of daily calories from protein results in 4.6 kg more fat loss than a low-glycemic-index diet, with no loss of muscle mass.

After losing weight, people who eat very little carbs burn about 190 more calories per day than those who eat a lot of carbs, even when they’re eating the same amount of food and not exercising more.

When obese women eat more protein while losing weight, they tend to gain more muscle and lose more fat than when they just eat fewer calories overall.

If young guys eat more protein while working out hard and cutting calories for a month, they’ll gain more muscle and lose more fat compared to eating less protein.

Eating more protein makes you feel fuller than eating lots of carbs or fats, which can help you eat less and lose weight over time.