Protein May Fill You Up, But It Isn’t a Magic Weight-Loss Fix

Experts say higher-protein meals can increase fullness for about 3–4 hours and may modestly help with weight loss, but the effect is small and not guaranteed long-term. Protein is just one factor affecting appetite—the mood, genetics, and food environment matter too. For lasting fullness and health, prioritize protein from whole foods paired with fiber, aiming for about 20–30 g of protein and at least 8 g of fiber per meal, and include resistance training to preserve lean mass.