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  • Writer's pictureNutrition Chopped

14 Reasons to Eat More Protein

Updated: Nov 26, 2022

by Andrea Memon, RDN

Why is Protein Important For Overall Health?

Protein is the most important macronutrient to consume to optimize your health. Most people eat enough protein to prevent deficiency, but many would feel and look better by eating more protein. (1)

What Role Does Protein Play in Your Body?

Protein is the building block of life. Protein is found throughout your entire body. Protein in your body is in a constant state of turnover, so it’s continuously being broken down and rebuilt.

Protein you eat has a unique role. Protein is used for growth, repair and maintenance of your body. Protein becomes enzymes, hormones, transporters, antibodies, and assists with acid-base and fluid balance.

Protein is made of amino acids. When you digest protein, it is broken into the amino acids that it contains. There are 20 dietary amino acids. Of these, 9 are essential. This means that your body cannot make them, so they must come from food.

What Does Research Show Are the Benefits of a High Protein Diet?

Research shows a high protein diet has major health benefits. Here are 14 reasons why you should eat a high protein diet as research shows a high protein diet can:

  1. Boost metabolism (2, 3)

  2. Increase metabolic health (4)

  3. Reduce appetite & hunger (2)

  4. Improve blood pressure (5)

  5. Increase satiety (2)

  6. Decrease caloric intake (6, 7)

  7. Promote weight loss (8, 9, 10, 11)

  8. Support weight loss maintenance (12, 13)

  9. Reduce belly fat (3, 14)

  10. Prevents muscle loss, metabolic slow down as you lose body fat (15, 16, 17, 18)

  11. Increase muscle mass & strength when combined with strength training (19, 20) (19-20)

  12. Reduce food cravings & late night snacking (21, 22)

  13. Helps you stay strong as you age (23)

  14. Promotes bone health (24, 25)

Does Protein Prevent Muscle Loss as You Age?

Yes! As we age, preventing muscle loss is critical. For women, prevention should start before menopause, but it is never too early or too late to get started! Adequate protein intake is one of the best ways to reduce age related muscle loss.

How Does Protein Help With Weight Loss?

When you lose weight, you want to lose body fat and not muscle, which is possible as long as you prioritize protein. Also, protein works on both sides of the energy equation. It increases calories you burn and it decrease the calories you eat.

If this topic interests you, stay tuned because I'm working on creating a digital course called, "A Deep Dive Into Protein." It will launch soon along with a few other products. All products will be available on my website. Please reach out if you are interested. My email is:



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