10 Reasons to Eat More Protein

When science considers carbohydrates and fats, opinions are often polarized. While some run away from carbohydrates and completely eliminate them from the diet (ketogenic diet), others give them an advantage over fats as a source of energy.

But there is not too much doubt about protein: proteins are needed by everyone, have a number of positive health effects, contribute to weight loss, preserve or promote muscle growth, and participate in maintaining metabolic health.

Below the article we present 10 scientifically validated reasons why it is good to eat more protein:

1. Protein reduces appetite

Macronutrients (proteins, carbohydrates and fats) affect the human body differently. Studies show that proteins are the most saturated - they give a better sense of satiety after eating less, Halton and Hu said.

The reason for this lies in the fact that proteins reduce the levels of ghrelin, the hunger hormone, at the same time, raise the levels of the YY peptide, a hormone that gives a feeling of satiety. This influence of proteins is extremely strong: a study published by Weigle et al. showed that increasing protein intake from 15% to 30% of total daily calorie intake led to a total decrease in daily food intake by an average of 440 calories.

Therefore, if you want to lose weight, replace some of the carbohydrates on your plate with meat or fish and you will eat less calories and be slimmer.

2. Protein increases muscle mass and strength

Protein is a building block of muscle, so it takes a lot of protein to maintain and grow muscle mass with strength training. Also, maintaining a high protein intake during the weight loss process will help maintain muscle mass while fat is melting.

3. Protein contributes to bone health

For many years, protein has been detrimental to bone health. Proteins are thought to raise the acidity of the body causing calcium to be released from the bones to counteract the acidity.

But studies have confirmed just the opposite - proteins contribute to bone health (Bonjour). People who have higher protein intake longer maintain bone density with aging, and have a lower risk of osteoporosis and fractures. This is especially important for women who are prone to osteoporosis after menopause and are advised to increase their protein intake.

4. Protein reduces the onset of craving for food

The desire for food is different from feeling hungry. Specifically, the desire for food is not only a physical need for nutrients, but also a brain desire for a reward that is very difficult to control, Rogers and Smith said. The best way to overcome this feeling is to avoid it at all, which is achieved by increasing your protein intake.


A study by Leidy et al. showed that an increase in protein intake of up to 25% of total daily calories resulted in a 60% reduction in the onset of craving for food. Also, a protein-packed start of the day contributes to reducing those cravings for some foods.

5. Protein accelerates metabolism and contributes to the melting of adipose tissue

Each meal you eat briefly speeds up your metabolism. The reason is that the body uses calories for digestion and to utilize nutrients from food. This is called the thermal effect of food, and it varies from food to food. However, it is proteins that have the highest thermal effect: 20-35% compared to 5-15% for fats and carbohydrates (Halton and Hu).

Therefore, a high-protein diet speeds up metabolism and increases calorie consumption, which can reach a calorie increase of about 100 calories.

6. Protein lowers blood pressure

High blood pressure is extremely dangerous for health: it is a risk factor for heart attack and stroke, as well as a number of kidney diseases. But increased protein intake helps here too: it lowers blood pressure.

Additionally, a study conducted by Appel et al. has shown that by lowering blood pressure, high protein intake also contributes to reducing levels of "bad" LDL cholesterol and triglycerides.

7. Protein maintains weight loss

Because high protein intake speeds up metabolism and promotes satiety and reduces cravings for certain foods, anyone who increases protein intake records weight loss. A study by Weigle et al. found that women who received 30% of their daily calories from protein in 12 weeks lost 5 pounds, although they did not exercise a restrictive diet.

But protein also contributes to weight loss in the case of restrictive diets. A study by Evans et al. found that people who had increased protein intake during a restrictive diet had a 53% greater fat loss than those who consumed the same amount of calories but with a lower protein content.


After losing weight, the task is to maintain new weight, and here the proteins help: Continuously moderate protein intake (about 20% of total daily intake) reduced the weight loss by about 50% (Westerterp-Plantenga et al.).

8. Protein does not damage the kidneys

This is one of the myths that has existed about proteins for decades. However, science says limited protein intake is desirable in people with diagnosed kidney disease, but in people with healthy kidneys, protein intake should not be kept low (Martin)

9. Protein contributes to recovery from injury

Because proteins are building blocks of tissues and organs, it is clear that they contribute to recovery after injury. A number of studies have confirmed that increased protein intake after injury significantly accelerates recovery.

10. Protein maintains good shape in the older population

Aging is also accompanied by muscle weakness, bone fragility, fractures and reduced quality of life. Just increased protein intake is one of the best ways to prevent aging-related muscle breakdown, Paddon-Jones et al.

Physical activity is also very helpful, especially strength training that advises all seniors.

In the end…
Keeping your protein intake in the range of 15-30% of your total daily calorie intake will be sufficient to take full advantage of the protein's health, weight and recovery benefits.

Therefore, try to have some source of protein in each meal to reach the target amount of this very important macronutrient throughout your meals throughout the day.


If you are unable to get enough protein into your diet, we advise you to have protein supplements that will simply increase your protein intake in a delicious way.