JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

The Power of Protein First

23 Jan 2025 · 1 min

Watch on YouTube

0:40

In this segment of her YouTube video, JJ Virgin explains that research shows increasing protein intake—especially by eating protein first—leads to healthier eating patterns. Specifically, it encourages greater consumption of non‑starchy vegetables, reduces cravings, and enhances satiety, which together result in lower overall calorie intake. She also highlights protein’s superior thermic effect of food, noting that protein burns 20‑30% of its calories during digestion, compared with 5‑10% for carbohydrates and roughly 3% or less for fat. The overall message is that prioritizing protein can improve food choices, control appetite, and increase calorie expenditure.

Chapters

What's interesting is the research shows that when you increase protein, especially when you eat protein first, you actually tend to make better food choices, especially you eat more non-starchy vegetables. Now, the other thing that happens as you increase protein is you have less cravings, you have better satiety, and you tend to eat less because beyond the satiety, right, you've got the satiety and It's also more thermic. It's using more calories. Protein has a way higher thermic effect of food than fat or carbs. 20 to 30% versus carbs, 5 to 10% versus fat, negligible, like 3% or less.