People who eat a breakfast with 10% protein feel hungrier between 1 and 2 hours after eating than those who eat a breakfast with 25% protein.

For children aged 8 to 12, eating a breakfast high in protein instead of one high in carbohydrates leads to a measurable reduction in hunger and an increase in fullness within a few hours, regardless of their weight.

When people eat a diet with only 10% protein, they tend to consume more calories overall because they eat more savory snacks between meals, not because they eat larger meals. This suggests that lower protein levels may trigger more frequent eating starts, not reduced fullness.

The benefits of a high-protein breakfast on hunger and eating habits only showed up after eating it every day for a week — one meal wasn’t enough.

Eating more protein makes you feel fuller for longer, so you’re less likely to snack or eat too much later.

When lean adults reduce their protein intake from 15% to 10% of their daily calories, they tend to eat about 12% more calories over four days, mostly by snacking more on savory foods, suggesting that lower protein levels may lead to increased overall food consumption.