The Protein Dilemma: Industrial Dilution and the Choice Between Longevity & Good Looks | Part 1: Why Protein Is So Important (and Essential for Weight Loss)
11.02.2026
Protein is touted as a miracle cure for fitness, muscles, and diets – and rightly so. Proteins are the building blocks of your body and essential for muscles, hormones, enzymes, and tissues. Without protein, many things simply don't work properly.
Unlike fat, your body can't simply store protein "for later use." That's why you often eat until your protein needs are met. This principle is frequently described as "protein hunger": If protein is lacking in your diet, you often end up consuming more energy from fat and carbohydrates until your protein goal is reached. Bas Kast, science journalist and author of the bestseller *The Nutrition Compass*, sums it up succinctly:
"We overeat fats and carbohydrates in search of protein."
It is only easier to stop once the protein hunger is satisfied.
This idea is based on solid research. The biologist David Raubenheimer The study investigated the extent to which our eating habits are controlled by protein. One well-known experiment took place in a remote chalet in the Swiss Alps – deliberately far from supermarkets and everyday distractions. Ten participants took part for a week. All - you - can - eat buffets were offered, with the proportions of protein, carbohydrates, and fat being specifically varied on different days.
Result:
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Given free choice, the participants ate in such a way that the protein content ultimately settled at approximately 18% – as if there were a “protein barrier” that the body targets.
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When the diet was particularly high in carbohydrates and low in protein, the total calorie intake increased significantly (around 35% more) – apparently to achieve the protein target.
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When the diet was higher in protein, the total energy intake decreased significantly (by around 38%).
Many other studies fit this pattern: protein often influences satiety and total intake more than the simple "a calorie is a calorie" thinking would suggest.
In practical terms, this means that protein is generally more satiating per calorie than carbohydrates or fat. Those who consume sufficient protein in their meals often feel full faster and automatically eat less. A higher-protein diet can therefore make weight loss easier – not because you have to torture yourself, but because hunger and satiety signals are more favorable. Researchers often recommend moderately increasing your protein intake while also eating enough fiber – then your appetite will work in your favor rather than against you.
A low-protein diet therefore increases the risk of obesity because you eat more fat and carbohydrates until your body finally has enough protein . Conversely, a slightly higher protein intake allows many people to eat less and still feel full.
Protein is not only important for feeling full, but also crucial for staying healthy. Without sufficient protein, muscle loss and weakness are likely, especially in old age. Geriatric experts They emphasize that older people often need slightly more protein to prevent muscle loss and falls. In other words: Sufficient protein can help you stay fit and mobile for longer.
But watch out!
Proteins also have a dangerous downside. More on that in Part 2.
