Why? First, protein has what’s referred to as a high ‘thermic effect of food’ (TEF). This means that each and every time you eat protein rich foods, your body will burn up a larger number of calories simply breaking it down through the processes of digestion.
In fact, you’ll burn up around 20-25% of the total calories found in that protein. So think of it this way, if you eat 100 calories of chicken breast, you’ll actually only net around 75 calories total, because your body will need 25 calories to digest it. Remember, it’s your total daily calorie balance (calorie intake minus calorie expenditure) that determines the speed in which you lose body fat. So by eating more protein, you can actually lose weight faster despite eating the same number of calories.
So by eating more protein, you can actually lose weight faster despite eating the same number of calories. With carbohydrates and dietary fats, you’ll only get a TEF value of around 4 and 2 calories respectively, so this can really add up over time. By adding more protein to your diet then, you will essentially net fewer calories over the course of the day. Think of this as a temporary increase in your metabolic rate each time you eat a meal. If you eat a meal rich in protein, you get a large boost to your metabolism, while if you eat a meal rich in carbs or fats, you’ll see a much smaller boost, thus fat loss moves slower. The next thing that protein offers that must be noted is the fact it will help control your blood sugar and insulin levels.