Swap fruit for soybeans to feel fuller and lose fat

In normal-weight obese women with over 30% body fat, swapping a daily fruit snack for a 50-gram soybean-based high-protein snack for six months results in a 3.7% reduction in body fat, a 4.3 cm decrease in waist size, a 1.2 kg increase in muscle mass, a 166 kcal reduction in daily calorie intake, and a 12 mm drop in self-reported appetite.

In normal-weight obese women consuming less than 1 gram of protein per kilogram of body weight daily, switching from a fruit snack to a soy-enriched high-protein snack for six months results in an increase of 23.5 grams of protein per day and 0.4 grams of protein per kilogram of body weight per day, accompanied by a 1.2 kilogram increase in skeletal muscle mass and a 3.7 percent decrease in body fat percentage.

In normal-weight obese women, switching from a daily fruit snack to a soy-enriched high-protein snack results in a reduction of 166 kilocalories and 58.4 grams of carbohydrates per day over six months, while women who continued eating fruit snacks increased their daily energy intake by 91 kilocalories.

In normal-weight obese women, eating soy-enriched high-protein snacks for six months reduces self-reported hunger by 12 millimeters on a standard scale, while eating fruit snacks does not change hunger levels.

Among normal-weight women with obesity and low protein intake, consuming soy-enriched high-protein snacks for six months leads to a 1.2 kg gain in skeletal muscle mass, while consuming fruit snacks with low protein leads to a 0.3 kg gain.