10 Science-Backed Reasons to Eat More Protein

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10 Science-Backed Reasons to Eat More Protein

1. Reduces Appetite and Hunger Levels

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The three macronutrients — fats, carbs, and protein — affect your body in different ways. Studies show that protein is by far the most filling. It helps you feel more full — with less food. This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.

2. Increases Muscle Mass and Strength

Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength.

3. Supports Bone Health

An ongoing myth perpetuates the idea that protein — mainly animal protein — is bad for your bones. This is based on the idea that protein increases acid load in the body, leading to calcium leaching from your bones in order to neutralize the acid. However, most long-term studies indicate that protein, including animal protein, has major benefits for bone health.

4. Reduces Cravings and Desire for Late-Night Snacking

A food craving is different from normal hunger. It is not just about your body needing energy or nutrients but your brain needing a reward. One study found that overweight women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks — though they didn’t intentionally restrict their diet.

5. Helps with Weight Loss

Protein also has benefits for fat loss during intentional calorie restriction. In a 12-month study in 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group eating the same number of calories.

6. Maintains Weight Loss

A modest increase in protein intake has been shown to help with weight maintenance. In one study, increasing protein from 15% to 18% of calories reduced weight regain by 50%.

7. Supports Overall Health

Eating more protein has been shown to have numerous benefits for overall health, including reducing the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

8. Does Not Harm Healthy Kidneys

Many people wrongly believe that a high protein intake harms your kidneys. It is true that restricting protein intake can benefit people with pre-existing kidney disease. However, while high protein intake may harm individuals with kidney problems, it has no relevance to people with healthy kidneys.

9. Helps Your Body Repair Itself After Injury

Protein can help your body repair after it has been injured. This makes perfect sense, as it forms the main building blocks of your tissues and organs. Numerous studies demonstrate that eating more protein after injury can help speed up recovery.

10. Helps You Stay Fit as You Age

One of the consequences of aging is that your muscles gradually weaken. The most severe cases are referred to as age-related sarcopenia, which is one of the main causes of frailty, bone fractures, and reduced quality of life among older adults. Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia.

Conclusion

In conclusion, there are numerous science-backed reasons to eat more protein. From reducing appetite and hunger levels to supporting bone health and overall health, the benefits of a high-protein diet are vast. Whether you’re looking to lose weight, gain muscle mass and strength, or simply maintain a healthy lifestyle, incorporating more protein into your diet can have a significant impact.

FAQs

Q: How much protein do I need to eat?
A: The recommended daily intake of protein varies based on factors such as age, sex, weight, and activity level. Generally, most people need to eat at least 0.8 grams of protein per kilogram of body weight per day.

Q: Can I get too much protein?
A: While it is possible to get too much protein, it is rare for healthy individuals to experience negative effects from eating too much protein. However, individuals with kidney disease or other health conditions may need to limit their protein intake.

Q: What are some high-protein foods?
A: Some high-protein foods include lean meats such as chicken and turkey, fish, eggs, dairy products, legumes, and plant-based protein powders.

Q: Can I get protein from plant-based sources?
A: Yes, it is possible to get protein from plant-based sources such as legumes, nuts, seeds, and whole grains. However, it may be more challenging to get enough protein from plant-based sources alone, and it may be necessary to supplement with protein powder or other protein-rich foods.