Health reasons to eat a high protein diet
However, most long-term studies show that protein, including animal protein, has major benefits for bone health ( 13, 14, 15 ). Part of the reason is that protein reduces your level of the hunger hormone ghrelin. Combining your protein with a carbohydrate, healthy fat, and vegetables is the way to go if you want to cruise through till your next meal time. Here are 10 science-based reasons to eat more protein. Numerous studies have shown that a high-protein diet has major benefits for weight loss and metabolic health ( 1, 2 ). A high protein intake can help you gain muscle mass and strength, and can reduce muscle loss when losing weight. Therefore, it seems logical that eating more protein would help you build more of them. Recent studies are confirming that eating protein sources high in saturated fat is the wrong way to go. There is an ongoing myth that protein (mostly animal protein) is bad for your bones. If you need to lose weight or belly fat, then consider replacing some of the carbs and fats you are eating with protein. Eating protein by itself will generally not lead to long periods of feeling satisfied. Potential Drawbacks to a High Protein Diet Eating excessive amounts of protein from low quality sources, and without getting proper exercise, is not recommended. Perhaps not surprisingly, numerous studies show that eating plenty of protein can help increase muscle mass and strength ( 8, 9 ). Keep in mind that simply eating more protein does not help you build muscle. Protein shakes are often used as meal replacements, or as snacks to help curb hunger pangs and cravings between meals. It can be as simple as making your potato or rice serving smaller, while adding a few extra bites of meat or fish. Studies show that protein is by far the most filling.
Bottom Line: A high-protein diet reduces hunger, helping you eat fewer calories. In one study, increasing protein from 15 to 30% of calories made overweight women eat 441 fewer calories each day, without intentionally restricting anything ( 7 ). While there are some risks involved in getting too much protein, as long as you are eating the right protein and getting enough exercise this is the most scientifically proven way to eat for increased muscle, lower fat, and more energy each day. The three macronutrients (fats, carbs and protein) affect our bodies in different ways. Relying on carbohydrates or stimulants like caffeine to give you energy is a losing strategy, as these may work in the short term but usually end up leaving you feeling drained. People like to argue about fats and carbs. Members Science of Diet Contact About Subscribe 10 Science-Backed Reasons to Eat More Protein. It also boosts the satiety hormone peptide YY, which makes you feel full ( 4, 5, 6 ). This is caused by improved function of weight regulating hormones. Many times these shakes will be very balanced, also providing carbs and fat to mimic an ideally portioned meal. You need to combine the intake of additional protein with a high-intensity strength training regimen in order to put that protein to use. Having a frame of lean muscle helps you in many ways. Bottom Line: Muscle is made primarily of protein. There are protein calculators that can help you determine just how much protein you should get. However, almost everyone agrees that protein is important. Most people are eating enough protein to prevent deficiency, but there are some who would do better with a much higher protein intake. Bodybuilders will load up on protein before a workout to make sure that they have enough energy to lift weights intensely. Protein helps to sustain you through the most active parts of your day. It helps you feel more full, with less food ( 3 ).
