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A substantial body of research confirms that dietary protein exerts superior satiety effects compared to carbohydrates and fats, primarily through peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) secretion78. The thermic effect of protein—accounting for 20-30% of its caloric content—creates a metabolic advantage, with studies showing high-protein diets (1.2-1.6g/kg body weight) increasing daily energy expenditure by 80-100 kcal compared to low-protein regimens67. Practical implementation involves incorporating lean protein sources such as skinless poultry, legumes, and low-fat dairy at every meal, which reduces ghrelin secretion and spontaneous calorie intake.

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