can you provide the info on high protein diet or supplementation supporting weight loss

A high-protein diet can significantly support weight loss, especially when paired with exercise. In a discussion featuring Gabrielle Lyon on the Huberman Lab, key insights emerged:

1. Weight Loss Statistics: Individuals consuming about 1.6 grams/kg of protein (approximately 0.7 grams per pound of body weight) and incorporating exercise lost 46% more body weight compared to those on a lower protein diet. They also lost 60% more fat while preserving 40% less fat-free mass (including muscle) 1.

2. Caloric Deficit: The study participants were consuming a caloric intake that was around 500 calories below their maintenance needs. This caloric restriction combined with higher protein intake significantly enhanced fat loss outcomes.

3. Thermic Effect of Food: Protein has a high thermic effect, meaning that a significant portion of the calories from protein is used for muscle synthesis. For instance, about 20-30% of calories from protein may be expended in the digestion and metabolism process. This is more compared to carbohydrates (5-10%) and fats (3%) 1.

4. Optimal Protein Dosing: Consuming around 30 grams of protein per meal enhances muscle stimulation and efficiency in metabolism, making it a vital component of a weight loss strategy 1.

Overall, increasing protein intake while exercising can be a substantial and effective approach for those looking to lose weight and maintain muscle mass.