Research paper
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. American Journal of Clinical Nutrition. 2008;87(5):1558S-1561S. doi:10.1093/ajcn/87.5.1558S
Why we cite it
Authoritative multi-expert review from a "Protein Summit" in AJCN identifying three mechanisms by which moderate protein elevation aids weight management: increased satiety, increased thermogenesis, and fat-free mass preservation. Provides specific trial data (6-month RCT: nearly 2x fat loss with 25% vs 12% protein; 12-month study: -9.4 vs -5.9 kg) and mechanistic detail (protein turnover accounts for 68% of acute thermogenic effect; net metabolizable energy of protein is 13 kJ/g vs 17 kJ/g Atwater factor). Also covers protein source differences (whey vs casein, animal vs plant) and compliance advantages.