We all know the time-honored weight loss pillars include eating a balanced diet, engaging in frequent exercise, and cutting overall caloric intake. What may surprise you, though, is that studies and experts have indicated that for many people, upping the amount of protein in the diet may help promote weight loss and improve body composition. There are several factors at work and we've outlined them below for you.

Protein promotes satiety

When we consume protein-rich foods, say lean poultry or low-fat yogurt, we tend to feel fuller than when we consume other types of nutrients. When you eat protein, it’s easier to consume fewer overall calories, which is one of the keys to losing weight. So consider adding a grilled chicken breast to your salad or low-fat cottage cheese to your breakfast. You may find you’re less likely to overeat later in the day.

Protein helps keep blood sugar levels steady

The staying power of protein can help keep blood sugar levels from spiking too high or dipping too low. With less frequent blood sugar spikes, dieters are better able to control their appetites, and control what they put in their mouths. Most of us make better choices when we’re feeling steady.

Protein plus exercise is a powerful one-two punch

Combining the higher protein diet with exercise creates more of an effect than exercise alone and can improve body composition during weight loss. It also helped reduce triacylglycerol levels and increased concentrations of HDL (good) cholesterol.

Protein may minimize weight re-gain

A protein intake of 18% compared with 15% resulted in improved weight maintenance in overweight subjects after weight loss in a 2005 study. A second study in 2009 examined changes in weight and body composition after dieting, and found that a diet higher in protein more effectively reduced fat mass and improved body composition, and that these changes were sustained over time.

Seek balance

When looking to lose weight, the best course of action is to seek a balanced regimen you’ll be able to sustain. This means not excluding key nutrients like healthy fats, complex carbs, or fiber-rich foods from your diet. It also means exercising more, and eating less. Upping protein intake isn’t appropriate for everyone (particularly those with kidney problems), so you may want to consult your doctor. Protein is simply one piece of a larger puzzle that may help you reach your weight and fitness goals.

Learn more about Protein Basics, Protein Sources and Protein for Weight Loss & Athletic Performance.