Yes. Protein is the most filling macronutrient, protects muscle during a calorie deficit, and has the highest thermic effect (it costs more energy to digest). Getting enough makes eating less feel easier and protects your metabolism.
- Protein is the most filling macronutrient.
- It protects muscle in a deficit.
- It has the highest thermic effect.
- Spread it across meals.
Three ways protein helps
Protein increases fullness, so you eat less; preserves muscle, which protects your metabolic rate; and burns more calories during digestion than carbs or fat. The Harvard Nutrition Source covers the basics.
How much
Needs vary, but many active adults do well spreading protein across meals rather than loading it at dinner. Eggs, dairy, lean meat, fish, legumes and tofu are easy sources.
Making it practical
Anchor each meal with a protein source, and it does a lot of the appetite control work automatically. People with kidney conditions should get personalized advice before raising intake.