Protein is one of three macro-nutrients (along with fat and carbohydrate) that make up the food we eat. Protein contains 4 calories per gram and its main purpose of the protein to build and repair body tissue (muscle). There is hardly anyone who has never heard about high protein diet. Many true supporters and followers of this diet believe that they are healthier and stronger because they have adapted and followed it Then there are others who think that a rich protein diet is actually harmful for the human body and can lead to all kinds of unwanted diseases.
Below we will take a closer look at the benefits of a high protein diet, and why some day you might consider following it.
Benefits of High-Protein Diet
- Protein for losing weight or, more correctly, fat. It is no doubt that following a high protein diet leads to losing weight. There are many diets based on high protein intake. Among the most popular: Atkins and Paleo , South Beach and Zone. Why they are all popular? Because they work! Here are some reasons why eating protein help with losing weight:
- After high protein meal your body feel full longer. When you eat protein you tend to eat less without feeling hungry. This happens because protein stimulates the release of “stop eating” (satiety) hormones.
- Your body spends more energy digesting high protein food. Different nutrients require different level of energy for digesting. Fat and carbohydrates fairly easy to digest and absorb. Protein takes much more energy to be digested and therefore leads to increased calorie burning and fat loss.
- Higher protein intakes can increase the release of the hormone glucagon from the pancreas. This hormone helps to increase fat loss from adipose (fat) tissue. Glucagon also decreasing the enzymes responsible for making fats and building fat stores in the liver and in the fat cells.
- When you dieting and eating fewer calories, your body tries to get energy from somewhere else other than food. It uses not only fat, but water, muscles, hormones, bone, etc. – all the staff you need…unless you eat lots of protein which undoubtedly helps to keep your lean muscle mass while losing fat.
- Protein for physically active people and athletes. Protein is essential for muscle contraction, growth, and repair. Protein rich in amino acids, which are used for maintaining several metabolic processes and for controlling, body composition; it can directly improve endurance performance.
- Protein for aging. With age, people lose lean mass, both muscle and bone. This is directly effects the longevity, as well as quality of life. Many researches have proven that a high protein diet is very beneficial for older people, especially woman over 65, who need more protein to slow down muscle loss.
- Protein for building muscle.Simple as that: bodybuilders and those who are interested in building muscles need to have more protein. There is an “anabolic window” after workout (24-48 hours) during which protein intake is especially effective. Those who would like to build muscles need to eat a protein-rich meal within few hours after training/workout.
- Protein and Cardiovascular Disease Risk.Increasing the protein intake while decreasing percentage of carbohydrates and fats can lead to very beneficiary changes in blood lipids and cardiovascular disease risk.
Protein is not a supernatural tool, which magically turns body fat into lean mass. It is just another component of food we eat. Nevertheless, we definitely need it to not just to survive, but also to thrive. If you are having any questions about a high-protein diet or considering changing your food regime, please contact our practitioners at Mandala Integrative Medicine.
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