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Benefits of a High Protein Diet

Benefits of a High Protein Diet
I am sure you have all heard the term 'high protein diet', especially if you are on social media where #highproteindiet has been trending and used over 26 million times on TikTok. But what exactly does this mean and how is protein beneficial to our body?

Of course, a high-protein diet is one rich in proteins! This type of diet can have multiple benefits, including weight loss, muscle gain, and improved overall health [iii]. This blog post will discuss the benefits of a high protein diet and how people can increase their daily consumption.

Why Is Protein Important for the Body?

First, let's get into why protein is important for the body. Protein is an important nutrient that helps our bodies to function properly. It can build and repair tissues [iv], aid weight loss [v], improve bone health and much more [vi]. Our bodies need protein in order to stay healthy and function properly and it is one of the essential macronutrients in our daily diets.

Protein is found in a variety of foods, including meats, poultry, fish, beans, eggs, and nuts. It is important to eat a variety of protein-rich foods to get all the essential amino acids our bodies need. Amino acids are the building blocks of proteins, and some of them cannot be made by our bodies [vii].

If you would like to read our blog on ways to add protein to a vegan diet, then click the link here.

According to the British Heart Foundation, the Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, or about 55 grams per day for a man and 45 grams for a woman [i]. However, in a high protein diet for weight loss, this amount of daily protein consumption is more around the 0.6-gram mark per pound of body weight [xvii].

The Benefits of a High Protein Diet

For people who want to build muscle or lose weight, a high-protein diet can be beneficial. The amount of protein you need depends on your goals, your weight and how active you are. Generally, people who exercise regularly or are trying to build muscle mass need more protein than those who are sedentary or trying to lose weight. A common goal for people who are trying to build muscle is to consume 0.73-0.91 grams of protein per pound of body weight, or about 110-160 grams per day for a man and 88-122 grams per day for a woman.

A high protein diet can help you to lose weight by increasing your metabolism and reducing your appetite [viii] [ix]. Studies indicate that an increased intake of protein can reduce your appetite by reducing the hormone ghrelin (also known as the hunger hormone), which is responsible for making us feel hungry [ix].

An additional study from 2004 stated that "there is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content" [viii].

Protein can also help to build muscle mass, which will in turn help you to burn more calories [x]. In addition, a high protein diet has been shown in certain studies to potentially improve overall health by reducing strokes by up to 20% [xi] and diabetes by lowering blood glucose levels [xii].

Ways to Add Protein to Your Diet

If you are interested in following a high-protein diet, there are a few things you should keep in mind;

1. Make sure you are getting enough protein each day by including protein-rich foods at every meal and snack.

2. Choose quality proteins that are low in saturated fat and cholesterol, such as lean meats, protein bars, poultry, fish, beans, and tofu.

3. Vary your protein sources to get all the essential amino acids your body needs, especially as our bodies only create 11 of the 20 amino acids (also known as nonessential amino acids). The body can only get the other 9 'essential' amino acids from food [xiv].

Protein-rich foods include meats, poultry, fish, eggs, dairy products, nuts and seeds, legumes (beans and peas), and soy products (tofu and tempeh). It's also worth pointing out that there are some potential health risks with certain sources of protein, such as the links between red meat consumption and an increased risk of cardiovascular diseases [xiii]. 

One major source of protein which is particularly convenient and tasty are protein bars, especially when consumed between meals to boost your overall daily consumption and increase that feeling of fullness.

It isn't just the amount of protein that can make a difference, but also how you consume it. One study from 2015 identified that 'optimum metabolic health' was more prevalent when the daily intake of protein was distributed throughout the day, rather than consuming your daily protein intake in a single meal [ii]. This again suggests how effective protein bars can be in giving your body a quick, on-the-go protein boost between meals.

The issue with many protein bars on the market is that they contain high levels of sugar or use sweeteners that can lead to diabetes [xv] and weight gain [xvi].

That's why Nourished is raising the bar with Nourished Protein, the world's first truly personalised protein bar, which contain at least 18g of protein and less than 2.5g of sugar.

Nourished Protein bars are expertly formulated and freshly made to order to help keep you energised. Each bar is 100% vegan, low in sugar and naturally high in plant-based protein.

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Want to Learn More?

To find out more about the studies and claims mentioned in this article, visit the links listed below or visit the research page here:

[i] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein
[ii] https://pubmed.ncbi.nlm.nih.gov/25926513/
[iii] https://pubmed.ncbi.nlm.nih.gov/25757894/
[iv] https://pubmed.ncbi.nlm.nih.gov/22098638/
[v] https://pubmed.ncbi.nlm.nih.gov/25733634/
[vi] https://pubmed.ncbi.nlm.nih.gov/16373952/
[vii] https://www.webmd.com/diet/foods-high-in-amino-acids#1
[viii] https://pubmed.ncbi.nlm.nih.gov/16373952/
[ix] https://pubmed.ncbi.nlm.nih.gov/19820013/
[x] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
[xi] https://www.sciencedaily.com/releases/2014/06/140611170750.htm
[xii] https://pubmed.ncbi.nlm.nih.gov/14522731/
[xiii] https://pubmed.ncbi.nlm.nih.gov/27557655/
[xiv] https://my.clevelandclinic.org/health/articles/22243-amino-acids
[xv] https://pubmed.ncbi.nlm.nih.gov/19381015/
[xvi] https://www.ncbi.nlm.nih.gov/books/NBK116814/
[xvii] https://pubmed.ncbi.nlm.nih.gov/23739654/

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