Why protein keeps you full for longer: ‘It may also prevent…’

Protein-rich meals have a unique ability to keep hunger at bay for a longer duration compared to meals with lower protein content. This is primarily because protein takes longer to digest and absorb, leaving you feeling fuller for a more extended period. Once consumed, protein gets broken down into amino acids, which then trigger specific signals from the gut to the brain.

These signals help reduce hunger and increase the sensation of fullness, making you feel satisfied for longer after a meal. In addition to protein, certain hormones such as GLP-1 and PYY also play a crucial role in regulating appetite. They increase feelings of fullness by signaling the brain, while simultaneously reducing ghrelin, commonly known as the hunger hormone.

The exact amount of protein required for this effect can vary from person to person, but a general guideline is consuming around 20-30 grams of protein in a main meal. This can include protein sources like eggs, curd, paneer, fish, chicken, dals, and beans. Foods that combine protein with fiber, such as pulses and legumes, tend to be more filling and can further enhance the sensation of fullness.

By incorporating enough protein into your regular meals, you can potentially reduce unnecessary snacking and overeating, leading to better overall control of hunger and a more balanced diet.