I was listening to Adam Ragusea's podcast today, and he was interviewing a Dr. Yeo from the University of Cambridge. In it, the quote was like in the title: "For every 100 calories of protein that we eat, we only ever absorb 70 calories, seven zero. Because it costs 30 calories (of protein) just to deal and handle protein" This is due to the thermogenic effect of protein. For reference, the thermogenesis for other macronutrients are:
0-3% for fats
5-10% for carbs
10-30% for alcohol
The same study also states: 20-30% for protein, so Dr. Yeo was stating the high-end.
This is definitely something worth thinking about, if you've recently plateau'd and are struggling to get the weight down further.
Just to make myself clear, I'm not saying that you can now or should eat 20% more food because of thermogenesis. Rather, I'm saying that if you keep your current calorie limit and switch to a higher proportion of protein, you will lose weight faster.
Finally, while I've got you here, another important part is fiber. Many people don't get enough fiber in their diets, and fiber has a huge role in satiety or how full you feel after eating.
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source https://www.reddit.com/r/loseit/comments/uksj0c/for_every_100_calories_of_protein_you_eat_you/
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