Portions and satiety: how does protein affect hunger hormones?

Protein food has the most powerful satiating effect among all macronutrients. When a person includes a sufficient amount of quality protein in their diet, such as meat, fish, eggs, or cottage cheese, the body begins to produce less of the hunger hormone ghrelin and more satiety hormones, including peptide YY and cholecystokinin.

The thermic effect of protein also plays a role in the body's overall balance. Digesting protein food requires more energy than absorbing fats or carbohydrates, which additionally supports metabolism. Due to this, protein helps maintain a stable level of satiety for a long time after a meal is finished.

To maximize the properties of protein in portion control, you should pay attention to the following recommendations:

This approach allows you to control appetite at a hormonal level, reducing the likelihood of snacking and spontaneous overeating during the day.