Science-Proven Benefits to a High Protein Diet

While the impact of macronutrients such as carbs and fat are subject to much debate, it is pretty much universally agreed upon that protein is a massive positive. Protein can play important roles in helping people reach a variety of dieting and fitness goals. Here are a few examples of specific and science-backed positive effects that protein has on people.

Controls Hunger and Appetite

Whether your goal is to lose or gain weight, it is crucial that you can properly manage feelings of hunger. Protein is highly beneficial in doing this, as it reduces ghrelin levels, which is the hormone that creates a sensation of hunger. It also increases levels of peptide YY, which is the hormone that is responsible for feelings of fullness. This means that high protein intake can make it easier to stick to your caloric goals and not overeat, which can be damaging to dieting goals.

Provides a Boost to Your Metabolism

Eating food in general will speed up one’s metabolism for a certain degree of time. However, high protein intake can speed it up at a drastically increased rate, as it has a 20-35% thermic effect in comparison to carbs, which is typically around 5-15%. Over time, this may result in many more passive calories being burned throughout the day.

Helps In Building Muscle Mass

While the previous two benefits of protein are particularly helpful for people who are trying to lose weight, there are also many benefits of protein for people who are trying to gain weight. For people who are strength training, protein is vital in sustaining strength and muscle mass that is fostered through workouts. High protein intake also ensures that most weight that a person loses is fat loss and not muscle loss. 

Improves Heart Health

Immediate fitness and diet goals aside, protein intake can also be beneficial for long-term health. An example of this is its ability to lower blood pressure. This in turn can drastically reduce a person’s risk of heart attacks, strokes, and other cardiac problems. In addition to lowering blood pressure, high-protein diets are also associated with lower levels of cholesterol and triglycerides. These factors also play a role in optimal long-term heart health.

Assists in Healing From Injury

With protein helping in building muscle mass and strengthening bones, this also means that you are more likely to recover quickly from injuries suffered while on a high-protein diet. Protein is the primary makeup of our body’s organs and tissues including muscles and bones, so this would make sense.