In recent years there has been a controversy surrounding fat and carbohydrates. Some experts say that one thing is bad, that the other is better, and so on. However, there is one thing that most agree on: adequate protein intake is essential for good physical and cognitive function. The name comes from the Greek proteuswhich means «in the first place».
Proteins are made up of amino acids that together form long chains. There are 20 amino acids that help make thousands of different proteins in your body.
You may eat a lot of protein, but the macronutrients are not enough for what your body needs. Therefore, you should pay more attention to what you consume and make sure it is what your body needs.
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5 reasons why you need protein
1. Reduces Appetite and Hunger Levels
Various studies have shown that protein is the one that gives you the greatest feeling of satiety, as it helps you feel that you ate well with little food. This is partly because it reduces levels of the hunger hormone ghrelin.
For example, during a study that was carried out with overweight women it was found that by increasing their protein intake from 15% to 30%, they ate 441 fewer calories each day without restricting anything.
So if you want to lose some weight, you may need to replace your fat or carbs with protein.
2. Increases muscle mass and strength
Protein is crucial for your muscles. Therefore, when you eat adequate amounts of protein, you will be able to maintain muscle mass and increase it when you do strength training.
3. It is good for your bones
There is a belief that protein is not necessary for your bones; what’s more, it is said to be harmful. However, recent studies have found that protein—including animal protein—has great benefits for your bone health.
People who eat more protein are less likely to develop osteoporosis and fractures. This is specific to women, who are at high risk of developing osteoporosis after menopause.
4. Reduces cravings and the need to eat late-night snacks
Cravings are totally different from actual hunger and are sometimes said to be due to different nutrients that your body is missing. Cravings are hard to control, but perhaps the best way to stop them is to know their source.
The reduction in cravings could be due to the fact that after an adequate intake of protein, protein levels are higher, and this is one of the hormones involved in addiction processes.
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5. Speed up metabolism and burn more fat
Eating the right foods can speed up your metabolism, as the body uses calories to digest and make use of the nutrients in food. This is known as the thermic effect of food.
However, not all foods are the same in this regard. In fact, protein has a much greater thermic effect than fat or carbohydrate (20%-35%, compared to 5%-15%).
A high protein intake has been proven to significantly boost metabolism and increase the number of calories you burn. This can add up to 80 to 100 more calories each day.
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With information from Heathline