Protein is crucial to any diet and a high-protein diet has been linked to a variety of health benefits, including weight-loss. Few nutrients are as beneficial for your body as protein is and the right amount of protein for your diet can vary depending on your current age and health. However, the Daily Reference Intake advises around 56 grams of protein per day for men and an average of 46 grams per day for women. Make sure you are getting enough protein to fuel your body’s basic needs and benefit from the advantages of a high-protein diet.
Feel Full Longer
Protein is the nutrient responsible for making you feel full. Protein helps you feel full longer as it reduces your level of ghrelin, also known as the hunger hormone. This improves your body’s ability to regulate its appetite and as a result, reduces your feeling of hunger. This is greatly beneficial for those trying to lose weight as a high-protein diet could lead to eating less at meal time and lower your daily caloric intake. Protein’s effect on appetite can be drastic, a study showed increasing protein by 15% resulted in the participants unintentionally eating almost 500 fewer calories throughout the day.
Build Stronger Muscles and Bones
Protein is the foundation for strong muscles. Increasing your protein intake can help you gain more muscle and improve your muscle mass. It’s imperative to have enough protein in your diet when completing rigorous workouts and strength training, as it prevents muscle loss when trying to lose weight. Additionally, protein has a big effect on your bone health and studies show that increased protein positively promotes strong bone health. Be sure to increase your protein intake when exercising regularly to help you gain muscle and strengthen your bones.
Cravings can be hard to beat as they are usually your body’s way of asking for a reward, rather than needing more nutrients. However, an easy way to curb cravings is to ensure they don’t happen in the first place. A great way to prevent cravings is to increase your protein intake. Breakfast is a great time to add extra protein as it will keep your body satisfied throughout the day and can help you avoid mindless snacking.
Boost Metabolism and Maintain Weight Loss
A higher metabolism is key to losing weight. Eat more protein to boost your metabolism and burn more calories throughout the day. Studies show that high-protein diets are more effective at boosting metabolism and can help you burn almost 100 calories more per day. Similarly, a higher metabolism will help you maintain your weight loss by reducing your caloric intake. Increasing your protein intake can have positive effects on keeping excess weight off for long-term results.