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Tanasescu C, et al

STEP UP trial reference: pubmed 40353578 4

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Chocolate (370 mentions), eggs (297), and protein shakes (223) rounded out the top five

Research consistently shows that higher protein intake supports weight loss through multiple mechanisms: Benefits of adequate protein: - Increased satiety: Protein triggers release of satiety hormones like GLP-1 and PYY - Higher thermic effect: Burns 20-30% of its calories during digestion - Muscle preservation: Maintains lean mass during weight loss - Stable blood sugar: Prevents energy crashes and cravings Protein targets: - Minimum: 0.8g per pound of body weight - Optimal for weight loss: 1.0-1.2g per pound of body weight - Active individuals: Up to 1.4g per pound of body weight High-quality protein sources: - Animal proteins: Chicken breast, fish, lean beef, eggs, Greek yogurt - Plant proteins: Lentils, chickpeas, tofu, tempeh, quinoa - Protein supplements: Whey, casein, or plant-based protein powders 2