“There is a study by some Belgian gastrointestinal physiologists on eggs. And what they discovered was that when you cook your eggs, then almost all of the protein is digested. So it’s digested to the point of about 94 percent, whereas if it is eaten raw, then only 55 to 64 percent of it is digested and the rest is lost.”

So, don’t down raw eggs like Rocky, cook them so they taste nice and eat them! The article (transcript of a discussion) goes on to talk about denaturation, which is when heat breaks down the proteins to make them easier to digest.

It then goes on to talk about cooking starches and how cooking breaks down the sugars and allows us to digest them and gain more calories from them, which is part of the reason why eating a raw food diet helps some people to lose weight – although raw eggs and meat will reduce protein intake. Also, in one experiment people who ate cooked sugars gained 30% more fat than those that ate raw sugars (in a controlled experiment). “Their metabolic rate was lower because their bodies were working less hard, because there was less to do.”

The chap giving the answers there is Dr. Richard Wrangham, who studies human evolution, behaviour and development and also wrote the book Catching Fire: How Cooking Made Us Human (Published by Basic Books, 2009. ISBN 0465013627).

I eat a micro meal every 3 hours, and ive been wondering how many grams of food those micro meals should be each meal.

For instance, whey protein helps enhance satiety and facilitates weight/fat loss (Nutrition & Metabolism 2008, 5:8) while increasing production of glutathione, a critical antioxidant compound.

It may even play a role in the suppression of tumor growth: Curr Pharm Des. 2007;13(8):813-28