Even small changes in how much protein is in a meal — not huge amounts — can help people feel fuller and eat less, whether they’re lean or obese.

When lean men eat meals with more fat or protein instead of lots of carbs, they feel less hungry, fuller longer, and end up eating less food later.

Obese men feel less hungry after eating high-protein meals and eat less afterward when they eat meals with more protein, no matter if it's high-protein or just enough protein.

Meals with more protein tend to make people eat less at their next meal.

Eating protein makes your body burn more calories after eating than eating the same amount of carbs or fat, no matter if you're lean or obese.

If young guys lift weights hard and do intense workouts while eating less for a month, chugging 2.4 grams of protein per pound of muscle each day helps them gain more muscle and lose more fat than eating half that much protein.