You’ve probably heard that eating a lot of protein can damage your kidneys and cause other health problems. Many are concerned with amount of protein they eat and are even scared to take supplements. The good news is recent research done on healthy individuals did not show any side effects of high protein diets. In contrast, there are numerous benefits of higher protein intakes including:
1. Improving Your Satiety
Protein increases satiety to a greater extent than carbohydrates or fat, so that you need to eat less to reach the same feeling of fullness. Eating more protein will keep us full for a longer period and will decrease our appetite for extra snacks throughout the day.
2. Boosting Your Metabolism
High protein diets help you in maintaining your muscle mass. Losing muscle mass is unavoidable when we’re trying to lose total body fat. It has been shown that consuming twice the recommended daily intake of protein while reducing carbohydrate intake reduces the loss of muscle mass.
3. Increasing Your Muscle Mass and Strength
Protein is king. It is the building block of your muscles. Research showed that eating a high protein diet can help increase muscle mass and strength when combined with a strength training routine.
4. Preventing Muscle Mass Loss
Muscle mass loss is very common especially for women who are trying to lose weight. Keeping your protein intakes high has been shown to prevent muscle loss during weight loss.
5. Preventing Osteoporosis
Higher protein intakes enhance the absorption of calcium, and are therefore suggested to maintain a healthy bone density.
6. Lowering Your Blood Pressure
High protein diets have been shown to lower blood pressure. Research showed that increased protein lowered systolic blood pressure (top number of a reading) by 1.7g mm HG on average and diastolic blood pressure (the bottom number of a reading) by 1.15 mm HG.