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Protein is the most thermic of the macro-nutrients which means that it takes the most energy to break down, therefore burning the most calories when ingested. It burns about twice as many calories as a standard carbohydrate food of the same portion size. It also works to preserve and build muscle mass. Like fat, It also keeps us full and satiated.Protein is the most thermic of the macro-nutrients which means that it takes the most energy to break down, therefore burning the most calories when ingested. It burns about twice as many calories as a standard carbohydrate food of the same portion size. It also works to preserve and build muscle mass. Like fat, It also keeps us full and satiated. Fibrous carbohydrates (such as most vegetables), will also keep us full for long periods of time while keeping our energy intake low. Vegetables are a primary source of fibrous carbohydrates. They are loaded with lots of vitamins and nutrients. Fiber is considered a “non-useable carb” which means it has minimal to no effect on blood sugar and therefore fat storage. When tracking total carbohydrates on food labels, always subtract the fiber to get your total “useable carbs”.