Naturally CALM Your Hunger Hormones With Protein
Protein has many health ranging from providing the 9 essential amino acids (which need to be obtained through diet) to building and maintaining muscle tissue to supporting collagen-production and to promoting wound healing.
But the most practical implication with the biggest and most immediate impact is satiety.
Protein, which studies have found to be more satiating than fat and carbs [1-3], is literally the place to start when it comes to feeling more satiated and minimize cravings, that four o'clock slump, or pantry-grazing.
What does "satiety" mean in the context of healthy nourishment? Satiety implies a sense of satisfaction. A feeling of not wanting more. A state where you are happy + well-fed. From a nutritional therapy perspective, satiety means that you are comfortably full and not in a "food coma" (Thanksgiving, anyone?) or bloated. And that your hunger hormones remain calm for 4-6 hours. If you are hungry within 2-3 hours that means your last meal was not satiating enough or not blood-sugar supporting (think energy crash-induced cravings from too many carbs). Either way, your macro-nutrient ratio needs to be adjusted.
How does protein help one achieve a satiating effect? Protein increases the concentration of satiety hormones which signal our brains to suppress hunger (because we are full) [4]. In that sense, protein influences appetite control. Protein also supports satiety by maintaining blood-sugar balance which minimizes in-between-meal snacking (think no crash-induced cravings) [5].
To achieve protein-induced satiety, the amount of protein should be considered. The Recommended Dietary Allowance (RDA) is 56g of protein per day for men, and 46 g per day for non-pregnant women. This is the minimum range to prevent deficiency and disease, not the optimal range in order to achieve satiety and thrive energetically. To improve appetite control and satiety, for most people protein consumption should average around 30 grams per meal [6]. (Please note that this recommendation refers to the macronutrient of protein in a serving of food. For example, a serving size of 4 oz of grass-fed beef contains 21g of protein.)
While being the most satiating macronutrient, protein should only be considered as the starting point for feeling full + satisfied. The state of satiety is also affected by the the other two macro-nutrients, which are a bit more variable. A well-balanced, bio-individual ratio of protein, fat, and (blood-sugar balancing) carbs will enhance overall satiety and prevent overeating.
Learn more about the practical REAL-LIFE benefits of satiety here.
References
Anderson, G. H., & Moore, S. E. (2004). Dietary proteins in the regulation of food intake and body weight in humans. The Journal of Nutrition, 134(4). https://doi.org/10.1093/jn/134.4.974s
Astrup, A. (2005). The satiating power of protein—a key to obesity prevention? The American Journal of Clinical Nutrition, 82(1), 1–2. https://doi.org/10.1093/ajcn/82.1.1
Westerterp-Plantenga, M. S. (2003). The significance of protein in food intake and body weight regulation. Current Opinion in Clinical Nutrition and Metabolic Care, 6(6), 635–638. https://doi.org/10.1097/00075197-200311000-00005
Veldhorst, M., Smeets, A., Soenen, S., Hochstenbach-Waelen, A., Hursel, R., Diepvens, K., Lejeune, M., Luscombe-Marsh, N., & Westerterp-Plantenga, M. (2008). Protein-induced satiety: Effects and mechanisms of different proteins. Physiology & Behavior, 94(2), 300–307. https://doi.org/10.1016/j.physbeh.2008.01.003
Ortinau, L. C., Hoertel, H. A., Douglas, S. M., & Leidy, H. J. (2014). Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutrition Journal, 13(1). https://doi.org/10.1186/1475-2891-13-97
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: Implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550