Updated: Jan 2
Protein is essential for the formation and maintenance of all cells in our bodies. It powers our bodies and fuels our cells. Most people consume enough protein to avoid deficiency, but some people would benefit from a much higher protein intake. Numerous studies indicate that a high-protein diet can help with weight loss and metabolic health.
1. Suppresses Appetite and Hunger
Fats, carbohydrates, and protein all have different effects on your body. Protein is by far the most filling, according to studies. It makes you feel fuller with less food. This is due in part to the fact that protein lowers levels of the hunger hormone ghrelin. It also increases peptide YY levels, a hormone that makes you feel full. These appetite suppressing effects can be quite potent. In one study, increasing protein intake from 15% to 30% of calories caused overweight women to consume 441 fewer calories per day without consciously restricting anything. Consider replacing some of your carbs and fats with protein if you need to lose weight or belly fat.
2. Builds Muscle Mass and Strength
Protein is the primary structural component of your muscles. As a result, eating enough protein helps you maintain muscle mass and promotes muscle growth when you do strength training. Numerous studies have found that eating a high protein diet can help increase muscle mass and strength. If you're physically active, lifting weights, or trying to gain muscle, you must consume enough protein. Maintaining a high protein intake can also help prevent muscle loss during weight loss.
3. Improves Metabolism and Fat Burning
Eating can temporarily increase your metabolism. This is because your body requires calories to digest and utilize the nutrients in foods. This is known as the thermic effect of food (TEF). In this regard, however, not all foods are the same. Protein, in fact, has a much higher thermic effect than fat or carbohydrates- 20-35% vs. 5-15%. A high protein intake has been shown to significantly increase metabolism and the number of calories burned. This can result in an additional 80-100 calories burned per day. In fact, some research suggests that you can burn even more calories. A high-protein group burned 260 more calories per day than a low-protein group in one study. That's an hour of moderate-intensity exercise per day.
4. Benefits Your Bones
The majority of long-term studies show that protein has significant benefits for bone health. People who consume more protein tend to have better bone mass preservation as they age and are at a lower risk of osteoporosis and fractures. This is especially important for women, who are more likely than men to develop osteoporosis after menopause. Eating plenty of protein and staying active are two things you can do to help prevent this.
5. Reduces Cravings and the Desire to Snack Late at Night
A food craving is distinct from ordinary hunger. It is not only your body that requires energy or nutrients, but also your brain. Cravings, on the other hand, can be extremely difficult to control. The best way to overcome them may be to avoid them in the first place. Increasing your protein intake is one of the most effective preventative measures. In one study, increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half. Similarly, eating a high-protein breakfast reduced cravings and late-night snacking in overweight adolescent girls, according to a study. This could be mediated by improved dopamine function, which is one of the main brain hormones involved in cravings and addiction.
While already amazing, these are but a few of the long list of benefits protein provides to the body. It's a hugely essential macronutrient and we can often under-consume it on average. Good sources of extra protein can come shifting to high-protein snacks, like CRUMBL Tempeh Chips that you can find at crumbl.sg, so that we can align our snacking with good nutritional intake.