Why protein makes you feel full longer
Effects of fat, protein, and carbohydrate and protein load on appetite, plasma cholecystokinin, peptide YY, and ghrelin, and energy intake in lean and obese men.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Obese men didn’t feel less hungry or eat less after high-fat meals, unlike lean men.
Most people assume fat is universally filling, but this study shows obesity may blunt fat’s natural appetite-suppressing effects.
Practical Takeaways
Add 10–15g of protein to your lunch (e.g., extra egg, Greek yogurt, chicken breast) to feel fuller and eat less at your next meal.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Obese men didn’t feel less hungry or eat less after high-fat meals, unlike lean men.
Most people assume fat is universally filling, but this study shows obesity may blunt fat’s natural appetite-suppressing effects.
Practical Takeaways
Add 10–15g of protein to your lunch (e.g., extra egg, Greek yogurt, chicken breast) to feel fuller and eat less at your next meal.
Publication
Journal
American journal of physiology. Gastrointestinal and liver physiology
Year
2012
Authors
I. M. Brennan, N. Luscombe-Marsh, R. Seimon, B. Otto, M. Horowitz, J. Wishart, C. Feinle-Bisset
Related Content
Claims (6)
Masticatory activity triggers the release of cholecystokinin and suppresses ghrelin, reducing subjective hunger independent of nutrient intake.
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 enough or lots of protein make two key hunger hormones (CCK and ghrelin) stay active longer in both lean and obese men, which might help them feel full longer.