The medical field is still on the debate when it comes to the healthy effect of carbohydrates and fat in the body. However, it is different when it comes to protein as almost all will agree for its beneficial effect on the body. A normal diet requires a balance of all macronutrients such as protein, fat, and carbohydrates, but some people choose higher protein intake. The benefits of protein are related to weight loss as well as improve metabolic health. The following are science-based facts to consume more protein.
1. Decrease Hunger
Compared to the three macronutrients protein is the most filling that can make you eat lesser calories in a day. One of the reasons is because protein can decrease the production of the hunger hormone called ghrelin and increase a hormone that promotes a feeling of fullness which is the peptide YY.
A study conducted in overweight women who were asked to increase their consumption of protein to 15 to 30 percent experience a decrease in calorie intake of 441 a day without any diet restrictions. People who want to lose weight or reduce belly fat can substitute fats and carbs with protein-rich foods. Also, they can take advantage of whey protein benefits for those who want to build more muscles.
2. Build more Muscles
The protein is the building block of human muscles. This is the reason why whey protein side effects for bodybuilders are increased muscle mass and strength. Several studies prove that a higher intake of protein in the diet can promote the growth of stronger muscles. If you are very active and doing strength exercises like weight lifting, it is imperative to ensure enough protein.
3. Promote Bone Health
In the past, there is a myth that connects animal protein to decrease bone health. The main reason is the fact that high protein in the body produces an acid that makes use of calcium reserve in the bones to neutralize its acid effect. However, long term researches found out the benefits of protein to bone health.
Some studies showed the usefulness of protein in preserving bone mass as people age and most of them experience a lower risk of developing bone diseases like osteoporosis and bone fractures. Women who are more at risk of osteoporosis after the menopausal stage are advised to take advantage of whey protein benefits.
4. Eliminate Cravings
Craving is very different from the feeling of hunger as this is a psychological condition. This condition does not mean the body needs more energy but more of a reward. It is very hard to control and the best way to stop craving is to prevent it from happening. One of the most proven ways to stop cravings is by eating high protein foods.
A study conducted in overweight women showed that increasing the protein by 25 percent of the total calories can decrease food cravings by 60 percent. Another study with adolescent overweight girls who ate high protein breakfast showed a huge reduction in their food cravings especially late-night snacks. Some healthcare professionals encourage the addition of supplements and reap benefits from whey protein side effects to lose weight.
5. Increase Metabolic Rate
Eating is also a form to boost metabolism for a short period. As calories are utilized to digest food and get nutrients from these foods. This process is called the thermic effect of food or the TEF. It is important to take note foods have a different level of TEF and the highest is a protein that is about 20 to 35 percent compared to fat and carb with only 5 to 15 percent.
One of the most significant benefits of protein in the body is its ability to boost metabolism. It can burn from 80 to 100 calories a day. Some studies showed that a group with high protein intake burned 260 calories a day compared to a group that consumed a low amount of protein.
6. Decrease Blood Pressure
High blood pressure is the most known causes of heart problems, strokes, and kidney diseases. Surprisingly, many studies are geared towards the usefulness of protein in reducing blood pressure. A review of 40 studies using controlled trials showed that a high amount of protein can decrease the systolic blood pressure by 1.76 mm Hg and diastolic blood pressure to 1.15 mm Hg.
