Higher-protein diets can also help stimulate muscle growth. This can lead to a preferential retention of lean muscle mass paired with a loss of fat mass. Myriad studies prove that quite small increases in protein intake can result in significant advantages in weight loss. Moreover, keeping protein intake higher can help prevent weight regain.

One macronutrient, in particular, demands more of our attention than most people realize: not carbs, not fat, but protein becomes critically important as we age.