Protein is one of the three macronutrients that your body needs to function properly. It is the building block of your muscles, bones, skin, hair, and other tissues. It also plays a key role in regulating your appetite, metabolism, immune system, and hormone production.
But did you know that eating more protein can also help you lose weight and improve your health in many ways? In this blog post, we will explore 10 science-backed reasons why you should include more protein in your diet if you want to shed some pounds and feel great.
One of the main benefits of a high-protein diet is that it can make you feel fuller and satisfied for longer. This can help you reduce your calorie intake and avoid overeating or snacking between meals.
1. Reduces Appetite and Hunger Levels
Protein affects your hunger hormones, such as ghrelin and leptin, which signal your brain when you are hungry or full. Protein also takes longer to digest than carbs or fats, which means it stays in your stomach for longer and slows down the release of glucose into your bloodstream.
Studies have shown that people who eat a high-protein breakfast tend to eat fewer calories throughout the day than those who eat a low-protein breakfast or skip it altogether. Similarly, increasing your protein intake at lunch or dinner can also help you reduce your overall calorie consumption.
2. Increases Muscle Mass and Strength
Protein is essential for building and maintaining muscle mass and strength. Muscle tissue is constantly being broken down and rebuilt by your body, especially when you exercise. To support this process, you need to provide enough protein to your muscles through your diet.
Eating more protein can help you increase your muscle size and strength when combined with resistance training. This can boost your metabolism and help you burn more calories even at rest. Muscle also helps shape your body and gives you a leaner and more toned appearance.
Studies have shown that a high-protein diet can prevent muscle loss during weight loss, aging, or illness. This can help you preserve your physical function and quality of life as you get older or recover from an injury or disease.
3. Improves Bone Health
Protein is not only good for your muscles, but also for your bones. Protein makes up about 50% of the organic component of bone tissue, along with minerals such as calcium and phosphorus. Protein helps maintain the structure and strength of your bones by supporting the formation of new bone cells and collagen.
Eating more protein can help you prevent bone loss and fractures as you age. Studies have shown that a high-protein diet can increase bone mineral density and reduce the risk of osteoporosis. Protein can also enhance the absorption of calcium from your diet and improve its retention in your bones.
4. Boosts Metabolism and Fat Burning
Another benefit of a high-protein diet is that it can increase your metabolism and fat burning. Metabolism is the process by which your body converts food into energy. The higher your metabolism, the more calories you burn throughout the day.
Protein has a higher thermic effect than carbs or fats, which means it requires more energy to digest, absorb, and use. This can raise your metabolic rate by up to 30% after eating protein compared to only 5-10% for carbs or fats. This means that eating more protein can help you burn more calories even when you are not doing anything.
Protein can also help you lose fat while preserving muscle mass during weight loss. This can improve your body composition and make you look slimmer and fitter. Protein can also prevent weight regain after losing weight by keeping your metabolism high and preventing hunger cravings.
5. Lowers Blood Pressure
High blood pressure or hypertension is a major risk factor for heart disease, stroke, kidney failure, and other health problems. It affects about one in three adults worldwide and is often linked to obesity, poor diet, stress, and lack of physical activity.
Eating more protein can help you lower your blood pressure naturally by improving the function of your blood vessels and reducing the resistance to blood flow. Studies have shown that a high-protein diet can reduce both systolic and diastolic blood pressure by several points compared to a low-protein diet. This can lower your risk of developing cardiovascular diseases and improve your heart health.
6. Improves Blood Sugar Control
Protein can also help you control your blood sugar levels by reducing the spikes and crashes that can occur after eating carbs or sweets. Protein slows down the digestion and absorption of carbs, which means it prevents rapid changes in your blood glucose levels.
Eating more protein can help you prevent or manage type 2 diabetes, a condition that affects millions of people worldwide and is associated with obesity, insulin resistance, and high blood sugar levels. Studies have shown that a high-protein diet can improve insulin sensitivity, lower fasting blood sugar and insulin levels, and reduce the need for diabetes medication.
7. Enhances Skin Health
Protein is not only good for your internal organs, but also for your external ones. Your skin is the largest organ in your body and it is made up of mostly protein. Protein helps maintain the structure and elasticity of your skin by producing collagen, elastin, and keratin.
Eating more protein can help you improve your skin health and appearance by supporting wound healing, preventing skin aging, and protecting against sun damage. Studies have shown that a high-protein diet can increase skin hydration, reduce wrinkles, and improve skin texture.
8. Supports Brain Function
Protein is also vital for your brain function and mental health. Protein provides the building blocks for neurotransmitters, which are chemical messengers that carry signals between your brain cells. Neurotransmitters are involved in regulating your mood, memory, learning, attention, and other cognitive functions.
Eating more protein can help you boost your brain power and prevent cognitive decline by increasing the production and activity of neurotransmitters such as dopamine, serotonin, and norepinephrine. Studies have shown that a high-protein diet can improve memory, concentration, alertness, and mood.
9. Promotes Hair Growth
Protein is also important for your hair growth and health. Your hair is made up of mostly protein, specifically a type called keratin. Protein helps strengthen your hair follicles and prevent hair loss by providing the essential amino acids that your body cannot produce on its own.
Eating more protein can help you grow thicker and longer hair by increasing the supply of nutrients to your scalp and hair roots. Studies have shown that a high-protein diet can improve hair quality, reduce hair shedding, and increase hair density.
10. Improves Immune System
Protein is also essential for your immune system, which protects you from infections and diseases. Protein helps produce antibodies, which are proteins that recognize and fight foreign invaders such as bacteria, viruses, and parasites. Protein also helps produce cytokines, which are proteins that regulate inflammation and immune responses.
Eating more protein can help you boost your immunity and prevent illness by enhancing the function and activity of your immune cells. Studies have shown that a high-protein diet can increase the production of antibodies and cytokines, reduce inflammation, and improve resistance to infections.
Are There Any Risks or Side Effects of a High-Protein Diet?
As you can see, eating more protein can have many benefits for your weight loss and overall health. However, this does not mean that you should eat unlimited amounts of protein or neglect other nutrients in your diet.
Some potential risks or side effects of a high-protein diet include:
- Weight gain: If you eat more protein than you need or consume excess calories from other sources, you may end up gaining weight instead of losing it.
- Bad breath: Eating too much protein can cause bad breath due to the production of ammonia and ketones in your body.
- Constipation: Eating too little fiber or fluids along with a high-protein diet can cause constipation due to reduced bowel movements.
- Kidney problems: Eating too much protein can put extra strain on your kidneys by increasing the amount of waste products they have to filter out. This may worsen existing kidney disease or increase the risk of kidney stones.
- Heart disease: Eating too much animal protein or saturated fat from red meat, processed meat, or dairy products can increase your cholesterol levels and raise your risk of heart disease