PROTEIN RICH DIET AND ITS BENEFITS

Protein is an essential element for healthy bodily functions, including enzymes, hormones and cell maintenance and repair. A protein-rich diet involves consuming high protein and fewer fats and carbohydrates to boost athletic performance, improve energy, and enhance weight loss.

The various health benefits of protein include increased satiety, decreased hunger, strengthened muscle mass, and enhanced metabolic rate. The most important factor to understand is that there is no concept of a single diet that suits everyone. One should take an individualised approach.  

Before opting for protein-rich food, let us understand the role and benefits of protein in our bodies.

What is a Protein?

Protein is the building block of life, which is present in every body cell. It is one of the three essential macronutrients that make up an individual’s balanced diet, with the other two being carbohydrates and fat. 

There are 20 different varieties of amino acids that make up protein, and their sequence or arrangement determines the role of a particular protein. Protein is vital for molecular transport, protection from bacteria and viruses, and synthesis and repair of cells.

So, if anyone is not on a protein-rich diet, they might be susceptible to problems like weakened functioning of the lungs and heart, failure to grow, loss of muscle mass and even death.

Importance of Protein in a Diet

A high-protein vegetarian diet fuels the cells and energises our bodies. Therefore, people must keep checking the amount of protein as they watch their salt, sugar and calorie intake.

Experts say that the human body does not store protein; hence, people must consume protein-rich food regularly. A protein-rich diet plan should be an integral part of a regular health maintenance schedule because of the following:

• Protein is among the crucial building blocks of muscles, bones, skin and cartilage. The nails and hair of a person are also made up of proteins.
• The human body uses protein to repair and build tissue.
• Protein makes enzymes that help in digestion and in synthesising new chemicals.
• Red blood cells containing protein carry oxygen throughout the body, thus, supplying the entire body with the necessary nutrients.
• Protein also regulates hormones, specifically during cell development and transformation in puberty.

What Are the Health Benefits of Protein?

As protein is a vital part of the crucial functions in the body, there are several health benefits of a protein-rich diet. Some are explained below. 

Reduces hunger

Of all the macronutrients, protein is the most filling as it works on peptide YY, the hormone that makes a person feel full for a long time. A protein-rich diet helps lose weight by eating fewer calories due to the improved function of different weight-regulating hormones. To reap the weight loss health benefits of protein, consider reducing the rice or potato intake and, in its place, consume a bit more fish or meat.

Better bones mass

It’s just a myth that protein is bad for the bones. Long-term studies suggest that people who follow a protein-rich diet plan have better bone mass and a lower risk of fractures and osteoporosis as they age.

Increases muscle strength

Protein is the building block of the muscles. People who lift weights, remain physically active and try to gain muscle mass can get the best benefits of a high-protein diet. It also prevents muscle loss during the weight loss regimen.

Burns fat and boosts metabolism

One of the best health benefits of protein is that it increases the number of calories an individual burns and boosts metabolism simultaneously. The calories burnt through protein intake can amount to 80 to 100 each day.

Reduces food cravings

There is a difference between normal hunger and food cravings. People can control hunger but not cravings. But having enough protein reduces cravings and the desire for late-night snacking because of its effects on dopamine function. Dopamine is one of the vital brain hormones causing addiction and cravings.

Lowers blood pressure

Another important health benefit of protein is that it lowers blood pressure; thus, reducing the chances of stroke, severe kidney disease and heart attack. Apart from this, a protein-rich diet also reduces triglycerides and bad cholesterol in the body.

No harm to the kidneys

It is true that a high-protein diet might harm people with weak kidneys, and a moderate diet helps here. But for the ones with healthy kidneys, high protein intake will not cause any harm to the kidneys.

Tissue repair

As protein is the main building block of the organs and tissues in the human body, several studies show that a high-protein diet leads to a faster recovery post a bodily injury.

Reduces age-related muscle damage

With age, our muscles start weakening, with the more severe cases called sarcopenia. It leads to bone fractures, frailty and low life quality among the elderly. Another health benefit of protein is it works to reduce age-related muscle deterioration and even prevents sarcopenia.

Sources of Protein

Some high-quality protein sources are as follows:

• Poultry
• Fish
• Tofu
• Lean pork or beef in moderation
• Dairy products
• Eggs

Plant-based sources of protein include the following: 

• Seeds
• Nuts
• Grains (corn, rice, and wheat)
• Legumes (peas, lentils, and beans)

It is better to include smaller amounts of animal-based proteins like eggs and dairy products even if people consume a vegetarian diet. The diet benefits of eating protein are also linked to getting sufficient amino acids. 

The Bottom Line

People looking to gain muscle strength, improve metabolic health and lose weight should have more protein but only to the extent that it does not cause any health problems. The key here is to consult a specialist before starting a protein-rich diet.

Alternatively, for self-help and proper health guidance, visit Wellness Forever — the leading medical store in India dealing in top quality, reliable, and natural mineral and vitamin supplements and health products.