The Protein Secret: Why You’re Hungry (and What to Do About It)

Have you ever wondered why, after a bag of chips or a sugary snack, you’re still hungry? The answer, according to Bas Kast’s 'The Diet Compass,' lies in a powerful biological principle called the protein-leverage effect. This concept, supported by both animal and human research, reveals that our bodies are hardwired to seek out protein—and when our diets are low in it, we keep eating, almost uncontrollably, until our needs are met. This is the hidden force behind much of modern overeating and weight gain.

Studies on Mormon crickets demonstrate this effect dramatically: when deprived of protein, these insects march across fields, even cannibalizing each other, to find it. In humans, the story is less dramatic but just as compelling. When offered buffets with low-protein options, people eat more total calories. When protein is abundant, they naturally eat less, feel fuller, and are more satisfied.

Modern processed foods are particularly problematic because they are often high in calories but low in protein. This mismatch drives us to eat more than we intend, leading to weight gain and poor health outcomes. Kast’s research suggests that simply increasing the proportion of protein in your diet—by choosing foods like fish, legumes, eggs, and yogurt—can have a profound impact on appetite control and weight management. Importantly, it’s not about eating excessive amounts of protein, but about ensuring that your needs are met before filling up on empty calories.

There are common misconceptions about protein that the book addresses. Some fear that high-protein diets are dangerous, but the evidence shows that, for most people, moderate increases in protein (especially from plant and fish sources) are beneficial. The key is balance: combine protein with healthy fats and complex carbohydrates for meals that satisfy both body and mind. Kast encourages readers to experiment, listen to their hunger cues, and adjust their diets accordingly.

The protein-leverage effect is a liberating insight. It shifts the focus from willpower and calorie counting to understanding and honoring your body’s true needs. By making protein a priority, you can break the cycle of constant hunger, support your metabolism, and move toward a healthier, more satisfying way of eating. Let your body’s wisdom guide you—one protein-rich meal at a time.