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 people eat a meal with less protein than usual, they tend to eat more total calories that day — and this pattern holds up even when accounting for other factors.

People can eat a lot more without feeling hungrier — meaning something other than hunger might be making them eat more.

When people eating a high-protein diet skip their planned meal and choose something with less protein, they tend to eat about 260 more calories that day.

When the proportion of protein in the diet is lowered from 15% to 10% of total calories, people tend to eat more total food to maintain their protein intake, resulting in higher overall energy consumption.

What you eat in one meal matters more for how many calories you eat that day than how hungry or full you feel.