Protein is a really important component for maintaining good physical health. It is a nutrient that should be consumed daily to satisfy the body’s needs. The daily recommended intake of this substance is estimated at 0.8 grams per kilogram of body weight. Many recent studies suggest that a high-protein diet helps you lose weight as well as many other health benefits.
This article provides a detailed overview of the health benefits of protein and provides some tips for achieving the best results possible from a protein-rich diet.
What is protein and what is its importance?
Protein is one of the three essential nutrients in addition to carbohydrates and fats, and protein has the following functions in the body:
The protein is composed of smaller units called amino acids, and of these 22 amino acids; 9 can be considered “essential” in the sense that they must be consumed through food since the body cannot synthesize them. It is important to emphasize that some foods are an important source of proteins compared to others, depending on their amino acid content.
In general, animal products are considered whole proteins because they contain all essential amino acids in the appropriate amounts needed by the body including eggs, dairy products, meat, fish and poultry meat.
While vegetable proteins do not contain the necessary amounts of each essential amino acid, but can be combined with other plant sources to obtain whole proteins. For example, beans, legumes, grains, soy, nuts and seeds are considered as high protein foods.
And despite the importance of the quality of the protein consumed, the quantity of consumed protein also plays an important role, as many recent studies indicate that the current recommended quantities of protein consumption are not sufficient to maintain good health on long run.
In other words, we can say that protein is essential in many important body functions, since it is composed of a group of individual amino acids, many of which the body cannot produce on its own.
The effect of protein on weight loss
Many studies and researches suggest that increasing your body’s intake of protein has amazing effects on appetite, metabolic rate, weight and body composition.
Appetite and satiety
Eating more protein may help curb hunger and appetite for several hours after eating, as it increases the production of certain hormones such as PYY and GLP-1 hormones that help you feel full and satisfied, while lowering the levels of the hormone called ghrelin (also known as the hunger hormone), and because of these effects on appetite and satiety, high protein intake can lead to a natural decrease in food consumption.
Interestingly, another main factor that gives protein the feeling of satisfaction is the significant increase in metabolic rate during protein digestion.