10 Reasons to Eat More Protein – known to enable muscle gain
The health effects off fat and carbohydrates are generally controversial. However, it is agreed by everyone that protein is important for a healthy diet. Enough amount of the protein is necessary to prevent deficiency, on the other hand, we see individuals do great with a higher level of protein intake. Numerous researches suggest that a high protein diet has major benefits for metabolic health and weight loss. Here are 10 reasons that you should eat more protein.
Reduces appetite and hunger levels
The three macronutrients fat, carbs, and protein affect our body in different ways. Studies prove that protein makes you feel more filling with a lesser portion of food. This is because protein will reduce your hunger hormone ghrelin. It also boosts the level of peptide YY hormone which makes you feel full. Replacing the fat and carbs in your diet with 15% – 30% protein will reduce your calorie intake. This will also help you lose weight and belly fat. Protein will regulate the function of weight regulating hormones.
Increases muscle mass and strength
Proteins are the primary blocks for muscle building. Therefore eating sufficient protein will help you maintain your muscle mass and promote muscle growth when you do vigorous training. Many studies reveal that a high protein-filled diet will increase muscle mass and strength. If you are physically active, lifting weights, or trying to gain more muscles you should make sure your body gets enough protein. A protein-rich diet will also help you retain muscle mass during weight loss.
Good for your bones
There is an ongoing myth among people that protein especially animal protein is bad for your bones. This is because protein increases the acidic load in your body and this will lead to calcium leach from the bones in order to balance this condition. But the truth is that protein including animal protein has major benefits on bone health. People who tend to eat more protein will have better bone mass and reduce the risk of osteoporosis and fractures as they grow older. This is especially in the case of women after menopause.
Reduces Cravings and Desire for Late-Night Snacking
Food craving is entirely different from normal hunger. It is not about your body getting energy and nutrients but is about your brain getting a reward. Food craving is really hard to control. The best way to overcome this is to prevent it from occurring initially. One such best method is to increase your protein intake. Studies reveal that high protein intake has reduced the cravings and late-night snacking in adolescent girls. This is achieved by improving the function of dopamine.the main hormone involved in cravings and addiction.
Boosts Metabolism and Increases Fat Burning
Eating good food will increase your metabolism for a short while. This is because the body uses calories to digest and make use of the nutrients in foods. It is called the thermic effect of food (TEF). However, not all foods are the same proteins that have much more thermic effect when compared to fats and carbs. High protein intake will boost your metabolism and help you burn more calories throughout the day.
Lowers Your Blood Pressure
High blood pressure is the cause of heart attacks, strokes, and chronic kidney diseases. Interestingly high protein intake has shown to lower blood pressure. Research proved that a high protein diet lowered systolic blood pressure by 1.76mm Hg and diastolic blood pressure by 1.15mm Hg. It also reduced LDL cholesterol levels and lowered the risk of heart disease.
Helps Maintain Weight Loss
A high-protein diet will stimulate your bodies metabolism and result in decreased calorie intake and cravings for food, many people who boost their protein intake tend to lose weight almost instantly. Protein will also result in fat loss during intentional calorie restriction. A study revealed that obese women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks without any intentional restriction in their diet. Losing weight is just the beginning but maintaining the weight loss is much more challenging. So if you want to keep off excess weight, consider increasing your protein intake.
Does Not Harm Healthy Kidneys
People have a wrong belief that a high protein intake harms your kidneys. It is a fact that protein intake restriction can help people with pre-existing kidney disease. This should not be taken for granted, as kidney problems can be very serious. On the other hand, there is no evidence that high protein intake will affect healthy individual’s kidneys.
Helps Your Body Repair Itself After Injury
Protein helps your body to quickly recover after the injury as it forms the main building blocks of your tissues and organs. Studies also prove that protein intake after an injury can speed up recovery.
Helps you stay fit as you age
One of the consequences of aging is that your muscles gradually weaken. The most severe case is known as age-related sarcopenia. This causes frailty, a bone fracture in older adults. Talking a high protein diet is the best way to prevent sarcopenia and muscle deterioration. Staying physically active is also important, lifting weights or doing some sort of resistance exercise can work wonders.
Even though a protein-rich diet can contribute to health benefits for many people, it is not the case for everyone. People usually consume a diet that contains 15% of protein, which is sufficient to prevent deficiency. If you are planning to cut down weight, gain muscle mass, improve your metabolic health and strength, make it a point that you eating enough protein.