This is demonstrated in rodent and human studies that Stephan referenced where overfeeding fats or sugar produce equal weight gain (though in lab animals fat produces more weight gain than sugar)
Here's what works better: Animal proteins - dense and efficient: Greek yogurt (individual cup, not a large bowl) - 15-20g per serving Cottage cheese - 14g per half cup Eggs - 6g each, easy to eat in small quantities Deli turkey or chicken - 10-12g per 2oz, easy to eat without cooking String cheese or cheese stick - 6-8g, very low volume Canned tuna or salmon - 20-25g per can, requires no preparation Protein shake - 20-30g, liquid form is often easier when solid food feels unappealing Plant-based options: Edamame - 17g per cup, easy to snack on Tempeh - 15g per half cup Tofu - 10g per half cup, absorbs flavors well in small portions Protein powder blended into smoothies - 20-30g, easy to consume when not hungry The general rule: prioritize protein that takes minimal preparation and can be eaten in small quantities
According to the results of a study, higher daily protein consumption1.22.0 g/kg/day is the recommended daily intake level in sports nutritionmay enhance the post-exercise glycemic response, particularly in people who receive various daily insulin injections for the treatment of their diabetes, those who are overweight or obese, and female adolescents (102) (Grade B)
Expression of growth factors in the early phase of supraspinatus tendon healing in rabbits
Most patients begin to see resultssuch as improved energy, reduced appetite, and weight losswithin a few weeks
