Fat and carbohydrate effects on health are debatable. Protein, on the other hand, is a topic on which practically everyone agrees. Most people consume enough protein to avoid deficiency, however, certain people might benefit from higher protein consumption. A high-protein diet has been shown in numerous studies to help with weight loss and metabolic health according to Dr Jay Feldman Twitter. Here are some scientifically supported reasons to increase your protein intake.
- Reduces Hunger Levels and Appetite
Fats, carbohydrates, and protein are the three macronutrients that have varied effects on your body. Protein is by far the most filling, as per dr jay Feldman Rex Amazon. This is partly because protein suppresses the hunger hormone ghrelin. It also increases peptide YY levels, a hormone that helps you feel full. These appetite-suppressing effects can be rather potent. In one study, increasing protein consumption from 15% to 30% of calories caused overweight women to consume 441 fewer calories per day without reducing their diet. Consider substituting part of your carbs and lipids with protein if you need to shed weight or abdominal fat. Making your potato or rice dish smaller while adding a few more pieces of meat or fish can be as simple as that.
- Increases Strength and Muscle Mass
Protein is the primary component of muscular tissue. When you undertake strength training, eating enough protein helps you retain your muscle mass while also promoting muscle growth as told in Dr Jay Feldman Instagram. Several studies have shown that consuming a high-protein diet can help you gain muscle mass and strength. If you’re physically active, lifting weights, or trying to grow muscle, you need to eat adequate protein. Maintaining a high protein intake during weight loss can also aid to avoid muscle loss.
- Beneficial for Our Bones
The concept that protein, particularly animal protein, is hazardous for your bones is a persistent myth. This is based on the theory that protein raises acid load in the body, causing calcium to seep from the bones to neutralize the acid as seen in Dr Jay Feldman youtube. The majority of long-term research, on the other hand, shows that protein, especially animal protein, has significant benefits for bone health. Protein-rich diets help people retain their bone mass as they age, lowering their risk of osteoporosis and fractures. This is especially critical for women following menopause, who are at a higher risk of osteoporosis. Eating a high-protein diet and being active can assist to avoid this from occurring.
- Reduces Cravings
A food craving is not the same as hunger. It’s not simply that your body requires energy or nourishment; it’s also that your brain requires a reward. Cravings, on the other hand, can be extremely difficult to manage. It’s possible that the best way to deal with them is to avoid them from happening in the first place. Increasing your protein intake is one of the most effective preventative techniques. According to one study, raising protein to 25% of calories reduced cravings by 60% and the propensity to snack at night by half in overweight males. Similarly, having a high-protein breakfast reduced cravings and late-night snacking among overweight adolescent girls, according to a study. This could be due to better dopamine function, which is one of the primary brain hormones implicated in cravings and addiction.
- Lowers Blood Pressure
Heart attacks, strokes, and chronic renal disease are all linked to high blood pressure. It’s worth noting that eating more protein has been linked to reducing blood pressure. In a study of 40 controlled trials, increased protein reduced 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. In one study, a high-protein diet was found to lower LDL (bad) cholesterol and triglycerides in addition to lowering blood pressure.