27 Jul Benefits of Adding More Protein Into Your Diet
Many studies and tons of research have shown that diets that are high in protein have major health benefits. Especially when it comes to weight loss and metabolic health. Protein is an essential part of each cell in the human body. Proteins make up most of your hair and nails, it helps build and repair tissues, and is an important component of bones, muscles, skin, blood, cartilage and more. Let’s take a look into the many different benefits of adding more protein to your diet.
Diets High in Protein Can Boost Metabolic Rate
Your metabolic rate usually spikes when you eat food. This is because your body uses the calories in food to digest and use the nutrients it contains; this is called the thermic effect of food (TEF). When it comes to TEF, not all food are created equally. Protein produces a higher thermic effect (20-35%) versus fat or carbs that only produce 0-15%! Eating a diet high in protein can boost your metabolic rate which can burn up to 80-100 more calories daily.
Eating a Protein-Rich Diet is Good for Your Bones
Many people believe that a protein-rich diet is not good for your bones, however this is not true! Long-term studies have shown that protein (even protein from animals) benefit bones. Those that eat more protein are better able to maintain bone mass as they age. This lowers their risk of osteoporosis and fractures quite a bit.
Protein Helps Increase Muscle Mass
Proteins are made up of amino acids which are the building blocks of your muscles and body. Many studies have shown that diets high in protein can help increase strength and muscle mass. If you exercise often, train with weights, or are trying to build muscle mass then make sure you are getting enough protein each day. If you are trying to lose weight, make sure you keep your protein levels high. Otherwise you may lose muscle instead of fat.
Lower Your Blood Pressure by Eating More Protein
High blood pressure or hypertension can lead to many different things: kidney disease, strokes and even heart attacks. Research has told us that protein-rich diets can help lower blood pressure. Some studies have even shown improvements in other risk factors for heart disease.
Proteins Help Your Body Recover from Injury
If you’ve become injured, it is important to eat lots of protein, As previously mentioned, proteins are the building blocks of your muscles and body, so it only makes sense that proteins would be beneficial to your recovery. To speed up your recovery time, make sure you’re eating plenty of protein.
Protein Helps Reduce Appetite and Hunger
There are three macronutrients (protein, carbs, and fat) that affect the body in varying ways. Protein is the most satiating of these macronutrients. Protein helps you feel full sooner and longer. This means you’ll end up eating fewer calories during your meal! If you are trying to lose weight, try replacing some carbs or fats with protein.