Does eating more protein reduce cravings?

On Ep. 376, Nikkiey describes a pattern she sees in women she coaches. Two women can eat the same 2,000 calories a day. One hits a protein target tied to her body weight. The other only counts calories, so most of her intake comes from carbs and fat. Nikkiey says the second woman almost always reports more food noise. Protein keeps you fuller longer and widens the gap before you feel you need your next meal. If you have been fighting cravings with willpower alone, the problem may be how your plate is built, not you.

On Ep. 306, registered dietitian Abbey Sharp adds some nuance: protein works best as part of a team. Her Hunger Crushing Combo means adding protein, fiber and healthy fats to your meals. She says this helps stabilize blood sugar, curb emotional and physical cravings and keep you fuller longer, without cutting foods out. She warns about "naked carbs," carb-based foods with no protein, fiber or fat to keep you full.

Abbey also points out that restriction feeds cravings. When a food is off-limits, you want it so badly that you binge and restart the diet tomorrow. Her own example was sugary cereal. Once she stopped banning it and ate it with Greek yogurt for protein, berries for fiber and hemp hearts for fat, it lost its pull and became just another food. So more protein helps, and it helps even more when you add it to meals you enjoy rather than using it as another reason to restrict.