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Barbell Medicine Podcast
Episode #286: Is Protein Really More Filling?
Apr 15, 2024
Exploring how dietary protein surpasses carbohydrates and fat in increasing satiety, recommended protein intake for adults, impact on muscle mass preservation, effects on muscle mass, fat loss, and energy expenditure, relationship between dietary protein intake, satiety, and weight management, maximizing weight loss and maintenance with high protein diets.
32:04
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Quick takeaways
- Increasing protein intake can boost feelings of fullness through various mechanisms, aiding in weight management.
- Satiety and appetite are crucial in regulating food behaviors and may impact obesity, with research aiming to find interventions for managing excess body fat.
Deep dives
Dietary Protein and Satiety
Increased protein intake is believed to boost feelings of fullness through mechanisms like raised levels of gut-derived satiety hormones, increased energy expenditure, elevated amino acids in the blood, and higher gluconeogenesis. Dietary protein is essential for amino acids essential in physiological processes, with the recommended daily intake set at 0.8 grams per kilogram of body weight to prevent protein deficiency. Most adults, however, consume much more protein than the recommended amount.
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