Key Takeaway: Protein stimulates the release of satiety hormones (PYY, GLP-1) while suppressing the hunger hormone ghrelin. It also burns 20–30% of its own caloric content through digestion (TEF).
Top High-Protein, Low-Calorie Food Sources
| Food Item | Serving Size | Protein (g) | Calories | Protein:Calorie Ratio |
|---|---|---|---|---|
| Chicken Breast (Skinless) | 150g (Cooked) | 46g | 240 kcal | ~77% |
| Egg Whites | 200g (Liquid) | 22g | 100 kcal | ~88% |
| Non-Fat Greek Yogurt | 170g (1 Cup) | 18g | 100 kcal | ~72% |
| White Fish (Cod/Haddock) | 150g | 35g | 160 kcal | ~87% |
| Low-Fat Cottage Cheese | 150g | 18g | 120 kcal | ~60% |
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Scientific References & Clinical Studies
- The role of protein in weight loss and maintenance — Am J Clin Nutr, 2015
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