10 science-Backed Reasons to Eat more Protein
- Reduces Appetite and Hunger Levels
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.
If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish.
SUMMARY
A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.
- 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.
If you’re physically active, lifting weights, or trying to gain muscle, you need to make sure you’re getting enough protein.
Keeping protein intake high can also help prevent muscle loss during weight loss.
SUMMARY
Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.
- Good for Your Bones
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 (13Trusted Source, 14Trusted Source, 15).
People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures .
This is especially important for women, who are at high risk of osteoporosis after menopause. Eating plenty of protein and staying active is a good way to help prevent that from happening.
SUMMARY
People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.
- Reduces Cravings and Desire for Late-Night Snacking
Read More https://bufeez.com/life/10-science-backed-reasons-to-eat-more-protein