For a long time, a high protein diet had a bad rap, mainly due to its effect on the kidneys. But additional studies have found that proteins are totally okay for healthy kidneys.
Protein not only enhances muscle growth but it is also vital for your hormones, tendons, organs, and much more.
A high-protein diet will require you to cut down on carbs and increase the protein consumption of every meal.
Protein foods include lean meats, chicken, fish, milk, and dairy. Plant-based proteins include beans, peas, groundnuts, edamame, lentils, and chia seeds.
Benefits of A High-Protein Diet
1. Enhances Weight Loss
Increasing your protein intake will help you lose weight almost as soon as you start the diet, according to this study. There are many reasons why this would be possible and they are as follows:
A high-protein diet satisfies you faster: First, it fills you up faster. Thus, you eat less than you would have if you ate carbohydrates. This means your calorie intake will be much lower.
Suppresses appetite: Secondly, it keeps your appetite in check, because of its ability to induce satiety. You will have no business eating more if you are full already. This same rationale also works for cravings; you can easily conquer them when you are full.
Regulates hunger hormones: Three, it controls two important hormones that regulate hunger – ghrelin and peptide YY.
Ghrelin induces hunger while peptide YY induces the feelings of being full. Proteins reduce ghrelin and boost peptide YY, resulting in you feeling full more and hungry less.
2. May Help You Avoid Regaining Weight
Losing weight is just a tip of the iceberg, maintaining your desired weight is the real battle. A high-protein diet is efficient in helping you maintain weight because it ensures you eat fewer calories and burn more.
A study conducted in 148 obese men and women showed a high protein cut their weight gain by 50% when their protein intake was upped from 15% to 18%.
3. It Burns More Calories and Fat
A high-protein diet requires more calories to digest the food, which results in an increase in the total calories burnt in a day.
One study concluded that protein can help you burn an extra 100 calories every day. What’s more, protein can burn fat even as you sleep.
4. A High-Protein Diet Will Boost Your Metabolism
The ability of proteins to burn more calories has been better documented in this study, where the 25 participants burned up to 260 calories per day on a very high-protein diet.
The results were much lower for participants on a low-protein diet. The body has to work much harder to metabolize proteins, thus boosting your metabolism.
5. Makes it Easier to Build A Lean, Strong Body
As you train, you tear down a lot of muscles that will need repairing. Since muscles are mainly composed of proteins, a high-protein diet will speed up the repairing process, leading to faster muscle growth.
If you are engaging in resistance training especially, you will need lots of proteins to increase your muscle mass and strengthen your body.
You can become leaner and stronger in less than a month if you combine a high-protein diet with these short home workouts.
6. Lowers Chances of Late-Night Snacking
Do you have the habit of snacking before bed? Especially the wrong kind of snacks that interfere with your calorie count and expand your waistline?
Then maybe it is time to try a high-protein diet. A high-protein dinner makes you fuller for longer in the night, so you do not get hungry between the meal and bedtime.
7. May Keep You Energetic
While carbohydrates definitely spike your energy, their effect is rather short-lived and wears off after some time.
Protein, on the other hand, can boost your energy levels throughout the day. Unlike carbohydrates, the body burns proteins much slower so the energy release is consistent.
8. You’ll Recover Faster from Injuries
There is a reason why the alternative name for proteins is body-building foods. You see, most of the tissues and organs in our bodies are primarily made of proteins. Thus, when you get hurt, the food you should pack on the most to repair the injuries are proteins.
In the course of your active life, it is quite hard to entirely avoid injuries. If you get injured, eating a high protein diet will speed up your recovery.
9. A High-Protein Diet Will Strengthen Your Bones
You do not want to be one of those people who, the slightest fall results in a fracture. This is especially important as you age. Proteins promote stronger bones and better bone density.
10. Healthy Aging
Once you hit 30, your body starts to lose muscle at the rate of 3% per decade (this can go up to 5%). Losing muscle is not a good thing, because it leaves you weak and you can no longer move around with ease.
In these conditions, it is easy to fall and most falls result in serious injuries and fractures. This is the reason why broken hips, collarbones, and arms are so prevalent among the seniors.
If you want to age like fine wine, a high-protein diet might just be the way to go. Protein builds and repairs worn-out muscles and will ensure you maintain a healthy body mass even as you age.
11. Good for Your Skin, Hair, and Nails
Skin, nails, and hair are fundamentally composed of a protein named keratin. If you suffer hair loss, have weak, brittle nails, increasing your protein intake may fix the problem.
12. May Lead to Better Quality Sleep
If you are finding it harder to fall asleep once you hit the sack, a high-protein diet might just solve the problem. Studies indicate that protein contains tryptophan, which has sleep-inducing properties. Eating more protein can, therefore, assure you longer, deeper, uninterrupted sleep.
A high-protein diet does not mean the total exclusion of other food groups. You only need to increase your protein intake.
You have to remove highly processed protein foods from your diet. Additionally, people with existing kidney problems should not go on a high-protein diet. Also, don’t indulge in dairy protein products if you are lactose intolerant.
Simply going on a high-protein diet won’t make you lean and strong. You have to do strength training regularly.
Luckily, you don’t have to lift weights in the gym for hours. You can build lean muscle at home using these 28 stunningly simple home workouts.