Ten Compelling Reasons to Eat More Protein
Part 1.
It’s no secret that Protein is an important component of our diet, but are we underestimating the power of protein? It’s not just for gym goers who want gains, gains and gains.
At the Symn Clinic, we tailor our advice and treatments using clinical evidence. We carefully scrutinise age old habits and norms and make sure that all of our advice and treatments can be proved through data and science but at the same time is practical and achievable. Asking someone to crash diet and avoid anything tasty will fail quickly. So moderation is key to everything we suggest and advise.
Over the next few articles we will discuss the benefits of increasing protein in our diets, practical steps to do that and how it can help in weight loss.
Most people eat enough protein to prevent deficiency, but many of us would do better with a much higher protein intake. Numerous studies suggest that a high protein diet has major benefits for weight loss and
metabolic health.
Here are the first 3 science-based reasons to eat more protein.
1. Reduces Appetite and Hunger Levels
Studies show that proteins are by far the most filling macronutrients compared to fats and carbohydrates. It helps you feel fuller, with less food. This is partly because protein reduces the level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full.
These effects on appetite can be powerful. This was demonstrated in a study, whereby increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories a day without intentionally trying to do so.
Tip:
If you need to lose weight or belly fat, try replacing some of your carbs and fats with protein. It can be as simple as replacing some of your potato or rice serving with a few extra bits of meat or fish.
2. Increases Muscle Mass and Strength
Protein is the building brick of your muscles. That is why protein shakes are seen all across gym floors (and strangely enough in the work space). Eating sufficient amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.
Tip:
If you are worried about losing muscle mass while you are on your weightloss journey, maintain a high protein intake. A higher protein diet can help prevent muscle loss during the weight loss period.
3. Good for Your Bones
An ongoing myth perpetuates the idea that protein — mainly animal protein— is bad for your bones.
It’s simply not true. Most longterm studies actually indicate that protein has major benefits for
bone health.
People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures.
Tip:
This is especially important for women, who are at high risk of osteoporosis after menopause. This can lead to weaker bones and increase the risk of fractures. Eating plenty of protein and staying active is a good way to help prevent that from happening.
