Protein, the highest satiating macronutrient
A protein-rich meal or meal preload increases satiety & satiation
When researchers want to test the effect of protein on fullness, they often use a preload design, where the test food is eaten before a meal. A literature review reported that in the majority of studies, a protein preload significantly enhanced satiety ratings – in other words, appetite was reduced (3). Studies suggest that protein leads to a reduction in appetite[/mks_pullquote] Taking this a step further, researchers have found that compared to a typical protein breakfast (10% energy from protein), a higher protein breakfast (25% energy from protein) led to a more pronounced reduction in appetite (but no reduction in energy intake at the next meal). A more pronounced increase in appetite-regulating hormones was observed after the high protein meal (4, 5, 6).
