But almost everyone agrees that the protein is important.
Most people eat enough protein to prevent a deficiency, but there are some who would do better at a much higher protein intake.
Many studies have shown that a high protein diet has important benefits for weight loss [2] and metabolic health ( 1 , 2 ).
Here are 10 scientific reasons to eat more protein.
1 protein levels can reduce appetite and hunger
The three macronutrients (fats, carbohydrates and proteins) on the body in different ways.
Studies have shown that protein is by far the most common. It helps you feel full with less food ( 3 ).
Part of the reason is that the protein reduces your level of hunger hormone ghrelin [3] . It also increases the saturation hormone peptide YY [4] , which makes you feel full ( 4 , 5 , 6 ).
This effect can be powerful. In one study, higher protein 15-30% of the calories provided obese women eat 441 calories less per day without limit some voluntary ( 7 ).
If you need to lose weight or belly fat , then you should replace some carbohydrates and fats food with protein. It can be as simple as your potato or rice for smaller, while a few extra bites of meat or fish.
[5] [6] [7]
Conclusion: A high-protein diet to help reduce hunger to eat fewer calories. This is caused by the improvement of the function of regulating hormones weight.
2. Protein can increase muscle mass and strength
Education building blocks of muscle proteins.
Therefore, it seems logical that you eat will help more proteins, more of them.
Perhaps not surprisingly, many studies show that eating a lot of protein can help build muscle mass and strength ( 8 , 9 ).
If you are physically active, lifting weights, or to try to gain muscle mass and strength, then you should make sure that you get enough protein.
Keep high protein may also help prevent muscle breakdown when your body is in a (pause) of "catabolic" state, and weight loss ( 10 , 11 , 12 ).
Bottom Line: Muscle mainly of proteins. A high protein intake can help to gain muscle mass and strength and muscle loss can reduce during weight loss.
3. Protein is good for the bones (not vice versa)
There is a continuing saga [8] that the protein (particularly animal protein) bad to the bone.
This is based on the idea that the protein based "acid load" in the body, leading to leach calcium from the bones to neutralize the acid.
However, most long-term studies show that proteins, including animal protein, has significant benefits for bone health ( 13 , 14 , 15 ).
People who tend to eat more protein to maintain their bone mass better as they age and are usually a significantly lower risk of osteoporosis and fractures (have 16 , 17 ).
This is especially important for women who are at high risk for osteoporosis after menopause. Eat lots of protein and stay active is a good way to prevent this from happening.
Conclusion: People who eat more protein tend to have better bone health as they age. They have a much lower risk of osteoporosis and fractures.
4. To reduce proteins fear and desire, Dish Night
A craving for food is different from normal hunger.
It's not just your body the necessary energy and nutrients, it is the "reward" brain (required 18 ).
As a former drug addict, alcoholic and smoking, I can tell you that a craving for junk food feels exactly like a craving for drugs, alcohol and nicotine.
Unfortunately cravings can be incredibly difficult to control. The best way to overcome it is, perhaps to avoid appearing in the first place.
One of the best ways is to increase your protein intake.
One study showed that obese men increased to 25% protein with reduced calorie cravings [9] by 60% and reduces the desire to snack at night by ( 19 ).
The blue bars in the graph is the high-protein group and the red bar is the normal protein group. As you can see, increasing the protein intake caused a drastic reduction in night snack cravings.
The studies also found that only girl eating a breakfast high in protein and reduces cravings night snacks. This may be mediated by enhancing the function of dopamine, an important brain hormones in food cravings and involved drugs [10] ( 20 ).
Has been shown to eat more protein to reduce night dish fear and desire. Conclusion Just eat a high protein breakfast can have a powerful effect.
5. Protein can increase your metabolism and increase fat burning
Eating foods you can boost your metabolism for a short time.
That's because the body to digest energy (calories) and use nutrients in food. This is known as the thermic effect of food (TEF) known.
However, not all foods [11] they are equal in this respect. In fact, the protein has a greater thermal effect (20-35%) as carbohydrates or fats (5-15%) ( 21 ).
A high intake of protein has been shown to significantly boost the metabolism and increase the amount of calories you burn. This may account for more 80-100 calories [12] burned every day ( 22 , 23 , 24 ).
A study of the protein during overeating found that a group of high burn 260 calories per day more protein than a low-protein group. This is equivalent to one hour of exercise a day of moderate intensity ( 25 )!
[13]
Conclusion: A high protein intake has been shown to dramatically increase your metabolism, burn more calories throughout the day helps.
6. A protein may lower blood pressure
High blood pressure ( hypertension [14] ) is a major cause of heart attacks, strokes and chronic kidney disease.
Interestingly, a higher protein intake has been shown to reduce blood pressure in several studies.
In a review of 40 controlled trials, increased protein decreased an average systolic blood pressure of 1.76 mmHg and diastolic blood pressure of 1.15 mm Hg ( 26 ).
One study found that in addition to lowering blood pressure, a high protein diet also reduces LDL cholesterol and triglycerides [15] ( 27 ).
Conclusion: Several studies have shown that a higher intake of protein can lower blood pressure. Some studies also show an improvement in other risk factors for heart disease.
7 protein can help you lose weight and keep it off in the long run
When it comes to losing weight, protein is the king of nutrients.
As mentioned above, stimulates a high-protein diet metabolism and leads to an automatic reduction in calorie intake and cravings ( 28 ).
For this reason, it is surprising to see that people who tend to increase their intake of protein to weight automatically (losing 29 ).
In a study of obese women eat protein and 30% of calories, it causes up to 11 pounds (5 kg) lose in 12 weeks, without being limited voluntarily some ( 7 ).
The protein also has advantages for fat loss when caloric restriction deliberately.
In a 12-month study of 130 overweight people diet, high protein group lost 53% more body fat than normal protein group eating the same amount of calories ( 30 ).
Of course, the weight loss is only the beginning. Maintaining weight loss is actually a much bigger challenge for most people.
He showed only a slight increase in protein intake to help with weight maintenance. In one study, increased protein 15% to 18% by weight reduced calorie content of 50% (recovered 31 ).
If you want to lose weight to keep, and prevent obesity in the future want, then consider a permanent increase protein intake.
Conclusion: Eating too much protein has many benefits for weight loss. It can help you to lose more fat and helps in the long run.
8 protein does not harm healthy kidney
Many people mistakenly believe that a high protein intake kidney night.
It is true that in people with pre-existing renal disease, which may be limiting protein intake of advantage ( 32 ). This should not be taken lightly, since kidney problems can be very serious.
However, while the high protein intake can be harmful for people with kidney problems, this does not mean that is relevant to people with healthy kidneys.
In fact, many studies have looked at this and found that high-protein diet with no ill effects in people who are free from kidney disease (are 33 , 34 , 35 ).
Conclusion: It is true that protein can cause damage in people with kidney problems, but that does for people with healthy kidneys no meaning.
9 protein your body can repair to help after injury himself
The protein can help repair your body after being wounded.
That makes sense, because they are the most important building blocks of tissues and organs.
Many studies have shown that eating more protein after injury may help speed up recovery ( 36 , 37 ).
Conclusion: Eat more protein can help you to recover more quickly after being wounded.
10 protein can help you stay fit as you age
One consequence of aging is that your muscles.
This is called age-related sarcopenia [16] and is a major cause of frailty, bone fractures and reduce the quality of life in old age ( 38 , 39 ).
Eat more protein is one of the best ways to age-related sarcopenia (preventing 40 ).
Staying physically active is also important, and lift weights or do any kind of strength training can do wonders ( 41 ).
Conclusion: Eat plenty of protein can help reduce muscle atrophy associated with aging.
How much protein should you eat?
While a higher protein intake may have health benefits for many people, it is not necessary for all.
Most people eat protein and about 15% of calories to prevent more than sufficient lack.
But in some cases, people can benefit from eating a lot more than that, up to 25-30% of calories.
If you need to lose weight, improve your metabolic health or to gain muscle mass and strength, and make sure that you eat enough protein is important.
Read this article for more details on exactly how much protein you should eat [17] .
If you know what foods to eat to want to increase your intake of protein, then this article contains 20 delicious protein foods [18] .
Credentials
- ^ carbohydrates (authoritynutrition.com)
- ^ weight loss (authoritynutrition.com)
- ^ ghrelin (en.wikipedia.org)
- ^ peptide YY (en.wikipedia.org)
- ^ belly fat (authoritynutrition.com)
- ^ potato (authoritynutrition.com)
- ^ Rice (authoritynutrition.com)
- ^ Myth (authoritynutrition.com)
- ^ cravings (authoritynutrition.com)
- ^ Addiction (authoritynutrition.com)
- ^ all foods (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ Study (wholehealthsource.blogspot.com)
- ^ hypertension (www.webmd.com)
- ^ triglycerides (www.docsopinion.com)
- ^ sarcopenia (en.wikipedia.org)
- ^ , how much protein you should eat (authoritynutrition.com)
- ^ 20 delicious protein foods (authoritynutrition.com)
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