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7 + 1 Scientifically Proven Benefits of Protein Intake in Our Body
[/fusion_title][fusion_text] The effects of fat and carbohydrates are controversial when it comes to health. However, almost everyone agrees that protein is important. Most people who are into sports, consume enough protein to prevent catabolism. But there are people whose meals do not contain as much protein as they need to consume daily. Many studies show that a high protein diet has significant benefits for weight loss, but also for a healthy metabolism. Here are 8 science-based reasons to consume meals with high in protein foods.
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It reduces appetite and levels of hunger
The three macronutrients – fat, carbohydrates and proteins – affect your body in a variety of ways. 
Studies show that protein is by far the most complete component. Helps you feel fuller, with less food. This is partly due to the fact that protein reduces the level of ghrelin, which is the hormone of hunger. It also increases levels of peptide YY, a hormone, which makes you feel full. Reduction of appetite is drastically reduced by protein intake. In one study, increasing protein intake from 15% to 30% of calories made the people who participated in consuming 441 less calories a day, without missing out on anything! If you want to lose weight or belly fat, think about replacing some meals containing carbohydrates and fat with protein. It is so simple. Simply reduce the amount of rice or potatoes on your plate, and add more meat! A high protein diet reduces hunger, helping you to consume less calories. This is due to the improved functioning of hormones that regulate weight. It’s the best strategy to lose weight without getting hungry!
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It increases muscle mass and strength
Protein is the building block of your muscles. Therefore, by eating sufficient amounts of protein, you help your body maintain muscle mass and promote muscle hypertrophy when doing weight training. 
Many studies show that eating large amounts of protein can help increase muscle mass and strength. If you are physically active and try to gain muscle, you need to make sure you are consuming enough protein daily. Finally, maintaining high levels of protein intake can also help prevent muscle mass loss when you are in a weight loss process. The muscle is mainly produced by proteins. High protein intake can help you increase your muscle mass but also your strength, preventing muscle loss during a diet.
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It is good for your bones
A myth perpetuates the idea that protein – and especially animal protein – is bad for your bones. This is based on the idea that protein increases the acidic load in the body, leading to calcium filtration from your bones to neutralize the acid. 
However, most long-term studies show that protein, including animal protein, has significant benefits in bone health. People who eat more protein tend to maintain bone mass, as well as have a much lower risk of getting osteoporosis and fractures as they grow older. This is especially important for women who are at high risk of osteoporosis after menopause. Consuming high amounts of protein and exercising regularly is a good way to avoid this. People who consume more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they grow older.
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Reduces cravings and desire for snacks late at night
The desire for delicacies is different from normal hunger. It’s not just the body that needs energy or nutrients, but your brain, which needs a reward.
However, the cravings can be extremely difficult to control. The best way to overcome them is to prevent them in the first place. One of the best methods of prevention is to increase protein intake. A study conducted in men with BMI that was above normal indicated that the increase in protein to 25% of calories reduced the cravings by 60% and the desire for running to the refrigerator at midnight hours. Similarly, a study in overweight girls in puberty found that eating breakfast containing high-protein foods reduced the cravings for snacks late in the evening. This may be done by improving the functioning of dopamine, one of the brain’s major hormones associated with cognitive disorders and addiction. Consuming more protein can reduce nutritional irregularities and desire for snacks later at night. Also, breakfast with high protein content can have a strong effect in fighting poor eating habits.
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It strengthens metabolism and increases fat burning
Food can boost your metabolism for a while.
This is because your body burns calories to digest and make use of nutrients from food. This is defined as the Thermal Effect of Food (TEF). However, not all foods are the same in this aspect. In fact, the protein has a much higher thermal effect than fat or carbohydrates. The protein has 20-35%, compared to 5-15% of fat and carbohydrates. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80-100 more calories a day. Finally, some research shows that you can burn even more calories. In one study, a group that had increased protein intake burned 260 more calories a day, from a low protein intake group. This is equivalent to one hour of moderate exercise per day! So these foods help you burn fat! High protein intake can significantly boost your metabolism, helping you burn more calories throughout the day.
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Reduces your blood pressure
High blood pressure is a major cause of heart attacks, strokes and chronic kidney disease.
Interestingly, higher protein intake has been shown to lower blood pressure. In a review of 40 controlled tests, the increase of protein reduced systolic blood pressure by 1.76 mm Hg on average and diastolic blood pressure by 1.15 mm Hg. Another study found that, in addition to lowering blood pressure, a high protein diet also lowered LDL (bad) cholesterol and triglycerides. Several studies note that higher protein intake can lower blood pressure. Some studies also show improvements in other risk factors for heart disease.
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It helps in weight loss as well as in maintaining it
Since a high protein diet strengthens metabolism and leads to an automatic reduction in calorie intake, many people who increase protein intake tend to lose weight almost immediately.
One study found that overweight women whose 30% of their calories consumed during the day consisted of protein, lost 5 pounds in 12 weeks without deliberately restricting their diet. Protein also has weight loss benefits even when you are actively trying to reduce your weight and lose unnecessary fat. In a 12-month study in 130 overweight individuals who followed a calorie-restricted diet; the high protein consumption group lost 53% more body fat than a normal protein consumption group with a daily calorie intake equal for the two teams. Of course, weight loss is just the beginning. Maintaining weight loss is a much greater challenge for most people. A moderate increase in protein intake has been shown to help maintain weight. In one study, the increase in protein from 15% to 18% of calories per day reduces the chance of recovering the lost weight by 50%. If you want to avoid being overweight and obesity, think about making an increase in protein intake. Increasing protein intake helps not only in losing weight but also in maintaining it.
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It helps your body overcome injuries
Protein can help your body recover after an injury. This is unquestionable, as protein is one of the main building blocks of your tissues and organs. 
Many studies have shown that consuming more protein after an injury can help speed up recovery. Consuming more protein can help you recover faster if you have an injury.
Briefly:
Although a higher protein intake can benefit many people, it is not necessary for everyone. Most people already get 15% of their daily calories from protein, which is enough to prevent deficiency. But if you want to lose weight, improve your metabolic health or gain muscle mass and strength, you should increase your daily protein intake to 25-30% of your calories daily. 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