Should you be eating more protein? Let's test and find out.....
Should you be eating more protein? There are many advantages to eating more protein, let’s test and find out if this is a healthy option for you….
Many of you said you were surprised about the Myths of Aging from last week’s newsletter. One of them being, the recommendation of eating protein for each meal. If you missed my Cliff notes, check them out HERE.
The health effects of fat and carbs are controversial. However, the majority of doctors agree that protein is important.
Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake.
Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.
Numerous studies suggest that a high-protein diet has major benefits for weight loss and metabolic health. Below are 10 science-based reasons many people want to increase protein in their daily food intake.
But, before adding more protein to your daily diet, it’s important to test first. Your doctor will have you perform finger stick blood tests at home before eating, and again post prandial (after a meal), to chart your glucose levels. This will help monitor how your body is reacting to your new eating habits, and make sure you are not Diabetic or have any type of Kidney challenges.
If all goes well, you will be able to take advantage of these science-based protein benefits.
1. Reduces Appetite and Hunger Levels
The three macronutrients — fats, carbs, and protein — affect your body in different ways.
Studies show that protein is by far the most filling. It helps you feel more full — with less food.
This is partly because protein reduces your 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. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.
If you need to lose weight or belly fat, replace your carbs with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish.
2. Increases Muscle Mass and Strength
Protein is the building block of your muscles.
Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.
Numerous studies show that eating plenty of protein can help increase muscle mass and strength.
If you’re physically active, or trying to gain muscle, you need to make sure you’re getting enough protein.
Keeping protein intake high can also help prevent muscle loss during weight loss.
3. Good for Your Bones
An ongoing myth perpetuates the idea that protein — mainly animal protein — is bad for your bones.
This is based on the idea that protein increases acid load in the body, leading to calcium leaching from your bones in order to neutralize the acid.
However, most long-term studies indicate that protein, including animal 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.
This is especially important for women, who are at high risk of osteoporosis after menopause. Eating plenty of protein, and staying active, is a good way to help prevent that from happening.
4. Reduces Cravings and Desire for Late-Night Snacking
A food craving is different from normal hunger.
It is not just about your body needing energy or nutrients, but your brain needing a reward.
Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place.
One of the best prevention methods is to increase your protein intake.
One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half.
Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking.
This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction.
5. Boosts Metabolism and Increases Fat Burning
Eating can boost your metabolism for a short while.
That’s because your body uses calories to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food (TEF).
However, not all foods are the same in this regard. In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15%.
High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day.
In fact, some research suggests you can burn even more. In one study, a high-protein group burned 260 more calories per day than a low-protein group. That’s equivalent to an hour of moderate-intensity exercise per day.
6. Lowers Your Blood Pressure
High blood pressure is a major cause of heart attacks, strokes, and chronic kidney disease.
Interestingly, higher protein intake has been shown to lower blood pressure.
In a review of 40 controlled trials, increased protein lowered systolic blood pressure (the top number of a reading) by 1.76 mm Hg on average and diastolic blood pressure (the bottom number of a reading) by 1.15 mm Hg.
One study found that, in addition to lowering blood pressure, a high-protein diet also reduced LDL (bad) cholesterol and triglycerides.
7. Helps Maintain Weight Loss
Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly!
One study found that overweight women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks — though they didn’t intentionally restrict their diet.
Protein also has benefits for fat loss during intentional calorie restriction.
In a 12-month study in 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group eating the same number of calories.
Of course, losing weight is just the beginning. Maintaining weight loss is a much greater challenge for most people.
A modest increase in protein intake has been shown to help with weight maintenance. In one study, increasing protein from 15% to 18% of calories reduced weight regain by 50%.
If you want to keep off excess weight, consider making a permanent increase in your protein intake.
8. Does Not Harm Healthy Kidneys
Many people wrongly believe that a high protein intake harms your kidneys.
It is true that restricting protein intake can benefit people with pre-existing kidney disease. This should not be taken lightly, as kidney problems can be very serious.
However, while high protein intake may harm individuals with kidney problems, it has no relevance to people with healthy kidneys.
In fact, numerous studies underscore that high-protein diets have no harmful effects on people without kidney disease.
9. Helps Your Body Repair Itself After Injury
Protein can help your body repair after it has been injured.
This makes perfect sense, as it forms the main building blocks of your tissues and organs.
Numerous studies demonstrate that eating more protein after injury can help speed up recovery.
10. Helps You Stay Fit as You Age
One of the consequences of aging is that your muscles gradually weaken.
The most severe cases are referred to as age-related sarcopenia, which is one of the main causes of frailty, bone fractures, and reduced quality of life among older adults.
Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia.
Staying physically active is also crucial, and lifting weights or doing some sort of resistance exercise can work wonders.
So how much Protein is the right amount?
Even though a higher protein intake can have health benefits for many people, it is not necessary beneficial for everyone.
Most people already eat around 15% of their calories from protein, which is more than enough to prevent a deficiency.
However, most people can benefit from eating much more than that — up to 25–30% of calories.
If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, increasing your protein may be helpful. Your doctor will monitor and increase your protein intake to a healthy level that will help your body enjoy the benefits from eating more protein.
Here are some delicious foods that are high in protein.
WHOLE EGGS are among the healthiest and most nutritious foods available. They are an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.
ALMONDS are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams).
CHICKEN is one of the most popular protein-rich foods. Chicken is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.
BEEF is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.
Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.
TURKEY is similar to chicken in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.
Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories.
FISH is healthy for various reasons. It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories.
SHRIMP is low in calories but high in various nutrients, including selenium and vitamin B12. Like fish, shrimp contains omega-3 fatty acids.
Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.
PEANUTS are high in protein, fiber, and magnesium. Studies show that they can help you lose weight. Peanut butter is also high in protein, but it can likewise be high in calories. Therefore, you should eat it in moderation.
Protein content: 18% of calories. One ounce (28 grams) contains 7 grams and 161 calories.
Is too much Protein harmful?
Keep in mind, getting a moderate consistent dose of quality protein per meal is optimal for building and maintaining lean muscle mass, as long as you are monitoring your glucose with your doctor. With your protein, the remaining two thirds, or 66% of the food on your plate should be a variety of greens for well rounded vitamins and roughage to keep the protein running through your digestive system smoothly. If you only eat protein, dehydration and constipation will inevitably follow, ouch!
I hope this has clarified the subject of protein in your diets, please remember the (5) Essentials we talk about at Ferguson Life Health Centers…
Mindset
Nerve Supply
NUTRITION
Exercise
Minimizing Toxins