5 Science-Backed Reasons to Eat More Protein
Most dieticians and numerous studies will tell you that protein is important as it has major benefits for weight loss and metabolic health.
Most people eat enough protein to prevent deficiency, but there are some who would do better with a much higher protein intake.
Here are five science-based reasons to eat more protein.
1.) Protein Can Reduce Appetite and Hunger Levels
Several studies have shown that protein is by far the most filling as it helps you feel more full with less food. Part of the reason is that protein reduces your level of the hunger hormone ghrelin and at the same time it boosts the safety hormone peptide YY, which makes you feel full.
A high-protein diet will help you reduce the hunger you are feeling and at the same time you will be eating fewer calories. This is a result of improved function in the weight loss regulating hormones.
2.) Protein Can Increase Muscle Mass and Strength
Muscle is made primary of protein. Eating more protein would help you build and increase your muscle mass and strength. If you are physically active and you train on a regular basis you need to make sure that you are getting enough protein. Keeping protein high can also help prevent muscle loss when your body is going through a weight loss period.
3.) Protein is Good For Your Bones
There is an ongoing myth that protein is bad for your bones. This is based on the idea that protein increases “acid load” in the body and this leads to calcium being leached from the bones in order to neutralise the acid. However most long-term studies have shown that protein, including animal protein, has major benefits for health.
People who eat more protein tend to maintain their bone mass better as they get older and tend to have a much lower risk of osteoporosis and fractures. This is important for women who are more at risk of osteoporosis after the menopause.
4.) Protein Can Boost Metabolism and Increase Fat Burning
Not all foods can boost your metabolism, but protein has a much higher thermic effect (20-35%) than fat or carbohydrates (5-15%). A high protein intake has been shown to significantly boost metabolism and increase the amount of calories you burn throughout of the day. This can amount to 80 to 100 more calories burned each day. As mentioned above, a high protein diet boosts the metabolism and leads to automatic reduction in calorie intake and cravings.
5.) Protein Can Help You Lose Weight and Keep it Off in The Long-Term
When it comes to losing weight and keeping it off in the long-term, protein is the kind of nutrient that is good to increase. For this reason it is not surprising to see that people who increase their protein intake tend to lose weight automatically. A study showed that increasing protein from 15% to 18% in terms of calories, reduced weight regain by 50%.