Helps in Weight Loss
One of the key benefits of protein is that it helps you feel full and satiated.[r207] It is claimed that the hunger hormone, ghrelin, is substantially reduced when you consume proteins as compared to carbohydrates and fats. Research also claims that consumption of protein in your diet also helps to increase the levels of peptide YY, which in return makes you feel satiated.[r206]
This effective health benefit of protein is found to be widely utilized in weight loss plans and dietary schedules. A study indicated that increasing protein in the diet helps decrease the calorie intake without any effort.[r205]
Enhances Muscle Strength & Growth
As already mentioned above, protein is an important building block of the muscles in our body. Intake of this nutrient in our diet helps maintain muscle mass and promotes muscle growth. Protein intake has proved to be extremely important and beneficial for people who have vigorous workout routines, such as weight lifting or exercises for muscle gain.[r204] While being beneficial in losing weight, protein intake also helps in decreasing muscle loss; thus, resulting in a balanced body with high resistance.[r203]
Enhances Fat Burning
Our bodies break down the food that we consume in order to provide energy. This process is called the Thermic Effect of Food (TEF). Protein is a high-energy macronutrient that has a significant thermic effect as compared to carbohydrates or fats. Thus, it is linked with higher metabolism. Research suggests that a high-protein diet helps burn more calories per day – equivalent to one hour of exercise – as compared to a low-protein diet.[r199]
Helps in Muscle and Injury Recovery
Proteins are the major components of building our tissues and repairing them. A diet high in protein is linked with speedy recovery after an injury.[r201] This essential nutrient also repairs muscle damage after an intensive workout session in the gym. Deficiency of this important nutrient is found to be the cause of low levels of collagen and dehiscence. Therefore, along with other important components, such as Vitamin C, glucose, and fatty acids, protein intake is essential for a speedy recovery.
Helpful in Keeping you Fit in Old Age
Sarcopenia is the progressive loss of skeletal muscle mass and strength. It is strictly correlated with physical disability, poor quality of life and death. This condition renders senior citizens extremely vulnerable to bone fractures. A diet high in protein has proved to be beneficial in this regard. It is found to reduce these age-related muscle deterioration conditions and combat sarcopenia.[r200]
Daily Intake For Protein
Healthy Foods High In Protein
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.