Unlike fat and carbs, the health effects of protein are unquestionable.  Adding more sources of protein to your meals is beneficial.

In fact, a high-protein diet has been suggested in numerous studies to promote metabolic health and weight loss.

Here are some reasons why you should eat more sources of protein.

It Curbs Cravings and Late-Night Snacking

A food craving is actually about your brain needing a reward, not your body needing energy. It is different from normal hunger.

Many people struggle to control food cravings. Fortunately, eating plenty of sources of protein helps prevent them from occurring in the first place. Protein takes longer to digest, thus suppressing appetite.

Increasing protein intake to 25% of calories has been shown in one study in overweight men to reduce food cravings by 60% and the desire to eat midnight snacks by half.

Similarly, eating a high-protein breakfast has also been found in a study on overweight adolescent girls to reduce cravings and late-night snacking.

Reduced cravings and late-night snacking will eventually lead to weight loss.

It Enhances Metabolism and Promotes Fat Burning

Eating small, frequent meals can have a positive impact on your metabolism. This is because the digestion and processing of the food you eat also require energy—this is known as the thermic effect of food.

Among the three main types of macronutrients in food, protein has the highest thermic effect.

Studies have shown that increased protein intake can significantly enhance metabolism and increase the number of calories you burn to 80–100 each day.

In fact, people who ate a high-protein diet have been shown in one study to burn 260 more calories daily, which is comparable to an hour of moderate-intensity exercise per day.

It Helps with Weight Maintenance

Protein’s metabolism-boosting effect could cause an automatic reduction in cravings and calorie intake. That is why many people who load up on sources of protein tend to lose weight fast.

In fact, overweight women who ate 30% of their calories from protein have been found in one study to drop 11 pounds in 12 weeks.

Protein may also be beneficial for fat loss during a calorie-restricted diet.

In fact, those who ate a high-protein diet have been shown in a 12-month study in 130 overweight people on a calorie-restricted diet to lose 53% more body fat than those who ate a normal-protein diet.

It always starts with weight loss, but most people find it hard to maintain it.

One study demonstrated that a modest increase in protein consumption can help you maintain a healthy weight.  So making a permanent increase in your protein consumption is a great idea.

It Promotes Muscle Growth and Increases Muscle Mass

Being the building block of your muscles, protein promotes muscle growth and helps you maintain your muscle mass during strength training.

In fact, eating plenty of high protein vegetables, high protein fruits, and other sources of protein has been shown in numerous studies to help increase muscle mass and strength.

So if you are that person who hits the gym very often, make sure you get enough protein.

What’s more, increased protein intake can help preserve muscles during weight loss.

It Suppresses Appetite and Reduces Hunger

Of all the three macronutrients, protein has been shown in studies to be the most filling, helping you feel full even with less food.

This is partly because this macronutrient ups the levels of peptide YY, a hormone that keeps you feeling full, and reduces the level of the hunger hormone ghrelin.

This is actually a powerful effect. In fact, increasing the intake of high protein vegetables, high protein fruits, and other sources of protein from 15% to 30% of calories has been shown in one study to make overweight women eat 441 fewer calories per day.

So replacing some of your high fat and high carb foods with protein can help you lose weight or belly fat.  For example, you can reduce your rice serving and add a few extra bites of fish or meat.

It is Beneficial for your Bones

Protein, especially animal protein, was thought to increase the acid load in the body, which can be detrimental to your bones.

However, most long-term studies have different observations. Protein, including animal protein, has been indicated in these studies to have major benefits for bone health.

In fact, some studies reported that those who eat more sources of protein tend to maintain bone mass better and have a lower risk of fractures and osteoporosis as they age.

Thus, staying active and eating plenty of protein is a good way to maintain bone health.

It Lowers High Blood Pressure Risk

High blood pressure is a major root of chronic kidney disease, heart attacks, and strokes.

Interestingly, protein may reduce high blood pressure risk.

In fact, increased consumption of sources of protein has been shown in a review of 40 controlled trials to lower systolic blood pressure (the top number of a reading) and diastolic blood pressure (the bottom number of a reading) by 1.76 mm Hg and 1.15 mm Hg, respectively.

What’s more, a high-protein diet has been found in one study to reduce triglycerides and LDL (bad) cholesterol.

It Is Not Harmful to Healthy Kidneys

Many people thought that a high protein intake can be detrimental to the kidneys.

Although it is true that high protein intake may be harmful to people with pre-existing kidney problems, it does not apply to those with healthy kidneys.

In fact, high protein diets have been noted in numerous studies to have no harmful effects on people without kidney disease.

It Helps Speed Up Recovery After Injury

Protein forms the main building blocks of your organs and tissues; thus, it makes perfect sense that it can promote body repair after injury.

Eating more sources of protein after an injury has been demonstrated in numerous studies to help speed up recovery.

It Helps Reduce Age-Related Muscle Degeneration

Your muscles gradually weaken as you age, and this can lead to reduced quality of life. Fortunately, eating protein can help reduce age-related muscle degeneration.

Staying physically active can also work wonders.

The Takeaway

Although increased consumption of sources of protein can be beneficial for many people, it is not for everyone, especially those with pre-existing kidney disease.

If you are looking to improve your weight, gain muscle mass and strength, or improve your metabolic health, start eating more high protein vegetables, high protein fruits, and other sources of protein.