We have to eat enough protein foods every day to keep our metabolism going, our energy to the maximum and our stable sugar levels.
Protein is used in each of the cells of your body and is essential in building muscle mass, in supporting neurological functions; it helps you in digestion, helps you naturally maintain the balance of hormones and keeps you functional.
Protein foods are also very good at preventing weight gain since they make us feel satisfied and require more work from the body to digest them, contrary to how quickly they act against refined carbohydrates.
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Table of Contents
Benefits of Protein Diet
1. Improve Muscle Mass
It is necessary to eat enough protein to build and maintain a healthy muscle mass, and also support tendons, ligaments, and other body tissues.
When your diet is deficient in amino acids, “muscle loss” (or muscle atrophy) can develop when your muscle fibres are deficient to support your body’s energy needs.
Protein is essentially important after exercise because physical activity such as weight training intentionally damages muscle tissues so they can repair and grow stronger.
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2. Manage Your Weight
Although some research has shown conflicting results regarding high protein diets against low protein diets for maintaining an ideal weight, or for losing weight quickly, there is a lot of evidence that protein helps you feel satisfied, and can help you prevent overeating.
While diet or a change in life must be something personalized for weight loss to be effective, some studies have shown that controlled calorie consumption in association with a highly moderate protein(1) intake can be a very effective strategy for loss. of weight.
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3. Stabilize Sugar Levels
Insulin is a hormone that is required for carbohydrates, fats, and proteins to be metabolized.
However, carbohydrates require much more insulin than fats or proteins.
The biggest determinant for sugar levels is the glycemic index response to the foods you eat, so eating foods high in carbohydrates and foods high in sugar results in fluctuations in sugar levels, while eating protein foods has minimal effect on blood glucose levels, and may, in fact, decrease the absorption of sugar during the meal.
This means that a high protein diet can help you prevent blood glucose spikes, and balances the energy level and keeps your appetite and mood in good shape.
4. Improve Your Mood
Some amino acids in protein foods are necessary to naturally balance hormones, control your mood and also work as a natural remedy for anxiety.
Proteins help neurotransmitter functions and synthesize hormones such as dopamine and serotonin(2), which calms us and keeps us in a positive attitude.
Proteins help us stabilize blood glucose, and it also prevents mood swings, irritability, and cravings that can occur during fluctuations in blood sugar levels.
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5. Promotes Brain Function and Learning
Proteins are necessary to make enzymes, hormones, and neurotransmitters that are critical for cognitive functions.
As your mother told you when you were a child, eating a healthy breakfast sets your mood for the day and prepares you to learn and remember information.
The brain requires a stable amino acid supplement to maintain high levels of concentration, attention, and energy.
Some studies have shown that when amino acid deprivation takes place, learning and coordination suffer, but once all the required amino acids(3) are reintroduced into the diet, learning and motor skills improve.
6. Keep Bones Strong
Many studies now show that there is a positive association between eating more protein rich foods and better bone health.
The effects of protein on bones are also related to foods with specific proteins that are being eaten, and with the consumption of nutrients important for building bones, such as calcium and magnesium.
A high-protein diet of complete and nutrient-rich foods can heal broken bones, and by increasing calcium absorption and helping with bone metabolism.
Recent studies in the elderly in the United States show that the greatest bone loss occurs in elderly people who have a low protein intake of about 16-50 grams per day.
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7. Promotes Heart Functioning
Some studies show that there is an inverse relationship between protein consumption and the risk of heart disease in adults has been observed because of a diet high in protein.
Replacing carbohydrate foods with protein will result in a lower level of “bad” LDL cholesterol and triglycerides.
Diets high in protein balance sugar levels and tend to help prevent other causes related to other heart diseases, including obesity and diabetes.
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8. Decreases Aging and Promotes Longevity
One of the key components of protein foods is to help the body synthesize glutathione, often called the “master antioxidant.”
Protein plays an important role in aging-related diseases, such as Alzheimer r disease, Parkinson’s disease, liver disease, cystic fibrosis, cell anemia Sickle, cancer and viral infections.
Some studies show that a diet high in balanced amino acids from protein foods can help treat muscle loss caused by aging. Protein helps decrease the effect of aging by keeping muscle mass intact, building strong bones, and maintaining high cognitive and immune functions.