Skimping on protein

It's crucial to consume enough protein to reach and keep a healthy weight. High protein consumption can considerably speed up the rate at which your body burns calories in addition to making you feel full.

The thermic effect of food (TEF) refers to the increase in metabolism that follows digestion. Protein has a considerably greater thermic effect than carbs or fat. Studies show that consuming protein temporarily boosts metabolism by roughly 20–30% compared to consuming carbs by 5–10% and fat by 3% or less. Although there is no way to avoid the inevitable slowing of the metabolic rate during weight loss and the following slowing during weight maintenance, research suggests that consuming more protein can lessen this effect. According to one study, people need to consume at least 0.5 grams of protein per pound of body weight (1.2 grams per kilogram) to keep their metabolism from slowing down while they are losing weight and afterward.