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.

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.

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.

When you eat a high-protein diet with no carbs but lots of fat, you feel less hungry and more full than when you eat the same amount of protein but with some carbs.

When athletes are trying to lose weight by eating fewer calories, eating more protein (about 2.3 grams per kilogram of body weight) helps them keep more of their muscle compared to eating less protein (about 1 gram per kilogram).