We analyzed the available evidence and found that 80 studies or assertions support the idea that eating more protein leads to greater feelings of fullness and less hunger afterward compared to eating more carbohydrates, with no studies or assertions contradicting this. What we’ve found so far leans toward the idea that protein may help people feel satisfied longer than carbohydrates do, at least in the short term after meals. This doesn’t mean protein stops hunger forever or that carbohydrates make you hungrier — it simply suggests that, in the studies reviewed, meals higher in protein were consistently linked to stronger signals of fullness and weaker signals of hunger. The exact reasons aren’t clear from this data, but it may relate to how protein affects hormones involved in appetite, how slowly it moves through the digestive system, or how it influences brain signals related to eating. We don’t know if this effect lasts over weeks or months, or if it matters for long-term weight management. We also don’t know how much protein is needed, or whether the type of protein or the overall diet changes the outcome. The evidence we’ve reviewed doesn’t say protein is better for everyone, or that cutting carbs is necessary — only that, in the studies included, higher protein intake was associated with increased fullness. For now, if you’re trying to feel less hungry between meals, choosing meals with more protein — like eggs, lean meat, beans, or Greek yogurt — might help. But it’s just one piece of the puzzle.