Here’s the idea: It suggests that a strong desire for protein, combined with a drop in the protein-to-fat-and-carb ratio in our diet, can lead to overeating and possibly obesity.
This hypothesis says we don’t have just one appetite for food but actually five: protein, fat, carbs, calcium, and salt.
Our bodies have sensors in our mouth, gut lining, and brain that can tell when we’re low on these nutrients, and that’s when we start craving them. But the craving for protein is the most powerful.
When we don’t get enough protein, we tend to keep eating until our protein craving is satisfied, especially if our meals are high in carbs and fats.
On a high-protein diet, your protein craving gets satisfied more quickly, and you end up eating fewer calories. This is what they call the ‘Protein Leverage Effect.’
It’s not about eating more protein over time; it’s about the balance of protein to fats and carbs in your diet that matters.
For example, if you have 100 grams of steak, you’re getting about 25 grams of protein, which is the same as 100 grams of lentils. But 100 grams of bread only has around 12 grams of protein, and potato chips have about 7 grams, making it easy to overeat them.
So, how much protein do you need?
According to this hypothesis, you should aim for 15-20% of your daily calories to come from protein. If it drops below 15%, your protein craving may push you to eat more.
Of course, you still need carbs and fats in your diet to meet all your nutrient needs.
