While most people eat enough protein for their bodies to carry out vital functions, many people looking to increase their physical capabilities would be wise to consume higher amounts of protein. Anyone wanting to reduce hunger, lose weight, gain muscle mass, and improve their fitness and metabolic health will benefit from eating more protein. Read on for additional reasons to increase protein in your diet.
Studies show that protein is far more filling than fats and carbohydrates. It makes you feel more full with less food, in part because protein boosts levels of peptide YY, a hormone that makes you feel full. These effects can be significant. In one study, doubling protein intake from 15% to 30% of daily calories resulted in lowering total calories by 441 per day for many, without intentionally restricting any food. Simply reducing your starch portions and taking a few extra bites of protein can be effective if you need to lose weight.
Long term studies further show that protein has major benefits for bone health. People who eat more protein tend to maintain higher bone mass as they age, resulting in a significantly lower risk of osteoporosis and fractures. This can be particularly important for post-menopausal women, who are at higher risk of osteoporosis.
A diet with plenty of protein reduces cravings and late-night snacking because when you are full, you don’t eat as many highly processed carbohydrates. As mentioned, protein helps you feel fuller with less food and improves the function of weight-regulating hormones. This will reduce your intake of “junk” foods because you will feel less hungry and have fewer cravings.
High protein foods also make the body naturally burn more calories during digestion, as they have a higher thermic effect than fats or carbohydrates. Foods high in protein boost metabolism, helping you burn more calories throughout the day.
A higher protein intake has been shown to lower blood pressure, as well as reducing LDL (bad) cholesterol, and triglycerides. High blood pressure is a major cause of strokes, heart attacks, and chronic kidney disease. It is important to note that protein intake may harm people with kidney problems, but it does not affect those with healthy kidneys.
Because a high protein diet boosts metabolism and reduces calorie intake and cravings, people who increase their protein intake tend to lose weight more quickly without intentionally restricting their diets. More protein means more muscle and lean mass and less hunger, resulting in fat loss and better weight loss maintenance. Raising your protein intake will not only help with weight loss but will help keep the weight off in the long term.
Protein can also help your body repair itself after injury. Protein is the major building block of your tissues and organs. Studies demonstrate that eating more protein after injury can help speed up recovery. The result is better joint and muscle healing as well as more effective workouts.
Eating more protein is one of the best ways to prevent age related muscle deterioration (sarcopenia) which is one of the main causes of frailty, bone fractures, and reduced quality of life. Plenty of protein can help reduce the muscle loss associated with aging.
If you need to lose weight, improve your metabolic health, gain muscle mass and strength, or keep strong and healthy as you age make sure you are eating enough protein. If you need help with nutritional coaching, personal training for weight loss, or muscle building workout plans, contact Body By Ford!
