While it is easy to listen to claims regarding what to add to your eating plan and what to eliminate from it, it can be hard to digest the facts without hard scientific evidence. This holds true in the case of adding proteins, a vital class of nutrients, to your diet.
To strengthen the case for proteins, let’s walk you through research-backed reasons for consuming more proteins to diet:
- More muscle mass and strength
Proteins are the building blocks of muscles. Consequently, several studies conclude that eating a sufficient amount of proteins is essential for gaining and maintaining muscle mass. In fact, proteins are a valuable addition to a strength training program. You also need more proteins if you lift weight, are trying to gain muscle, and the like. Lastly, taking proteins can also keep muscle loss at bay during weight loss regimes.
- Lessens food cravings
Let’s admit it, half of the times our weight loss goals go down the drain because a food craving or two surfaces, derailing the entire calorie burn plan. The good news is that proteins can help curb these unwelcomed cravings.
Research learned that men who increased their protein intake to 25% of their calories slashed their cravings by 60%. Plus, their desire to snack late at night also declined by half. Another such study also noted that adolescent girls who ate a high-protein content based breakfast lessened their cravings and the habit of late-night snacking. It is possible that this is because proteins improve the function of a brain hormone, dopamine, that is involved in addiction and cravings.
- Lowers BP
Higher protein intake can also assist in reducing your blood pressure. The fact of the matter is that you cannot ignore high blood pressure as it is a serious risk factor of strokes, heart attacks, and chronic kidney disease.
A review of 40 controlled trials observed that increased protein consumption lowered the systolic and diastolic blood pressure by 1.76 mm Hg and 1.15 mm Hg, respectively. Furthermore, research also claims that protein not only lowers blood pressure but also reduces low or bad cholesterol and triglycerides.
- Reduces hunger and appetite
Of the three macro nutrients required by the body, proteins are the most filling. They make you feel full without having to eat large quantities of foods. One of the reasons for such a role of proteins is that the nutrient lessens the markers of the ghrelin, the hunger hormone in the body.
Plus, it antes up the peptide YY’s levels, which is a hormone that makes a person feel full. In a study, it was learned that amping up protein intake from 15% to 30% of calories caused overweight women ate 441 fewer calories daily without having to intentionally restrict anything.
- Assists in maintaining weight loss
A high protein diet can help you boost metabolism and burn fat as well. On top of that, it can cause a reduction in cravings and calorie intake. All these factors can assist a person in losing weight.
A study also indicates that women who had 30% more of proteins lost 5 kg or 11 pounds in 12 weeks without intentionally limiting their diets. Therefore, high protein intake is valuable for weight loss.