Eating enough protein helps keep your muscles, which helps your body burn energy efficiently.

If you eat enough protein (like 25g per meal), your muscles will grow even if you eat almost no carbs—carbs aren’t needed for building muscle.

Eating more protein while losing weight helps you lose fat instead of muscle and improves your blood sugar and cholesterol levels.

If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of body weight every day is the biggest factor that helps — more protein means better results, and when you eat it doesn't matter as much.

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).

Adequate dietary protein intake stimulates sufficient insulin secretion to maximize suppression of muscle protein breakdown, rendering additional carbohydrate intake redundant for insulin-mediated anabolic signaling.