Research shows that protein, in particular, has an important impact on metabolism. In one study, researchers asked 16 healthy adults to follow a high-cal diet for eight weeks—some with low protein (5 percent), some with moderate protein (15 percent), and some with high protein (25 percent). The result? All gained similar amounts of weight, yet those who were on the normal- and high-protein diets stored a whopping 45 percent of the excess calories as muscle, while those on the low-protein diet stored 95 percent of their excess calories as fat. Now, while this isn’t cause to swap all of your whole grains for turkey legs and eggs, Tanneberg says it is smart to have some protein every time you eat. “That may mean having eggs in the morning, a protein shake for a snack, some grilled chicken or nuts over your salad for lunch, and a lean protein along with loads of veggies for dinner,” he says.
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