5 Reasons to Eat More Protein

Happy Friday! As we wrap up another week, let's focus on a crucial aspect of our health journey: protein intake. Today, we're diving into five compelling reasons why ensuring adequate protein in your diet is essential for your overall well-being and metabolic health.

Protein is King or as we like to say, Queen!

#1 - Muscle Maintenance and Growth

Protein is the primary building block of our muscles. Consuming enough protein helps preserve muscle mass, especially during weight loss, and supports muscle growth when combined with strength training. This is particularly important as we age, as adequate protein intake can help reduce age-related muscle deterioration.

#2 - Appetite Control and Weight Management

One of protein's superpowers is its ability to keep you feeling full and satisfied. High-protein meals can reduce hunger and cravings, making it easier to manage your weight. By increasing satiety, protein helps you naturally consume fewer calories throughout the day, supporting your weight loss or maintenance goals.

#3 - Bone Health Support

Contrary to some myths, protein is beneficial for bone health. Studies show that people who consume more protein tend to maintain better bone mass as they age and have a lower risk of osteoporosis and fractures. This is crucial for long-term health and mobility.

#4 - Metabolic Boost

Increasing your protein intake can give your metabolism a significant boost. When you consume protein, your body must work harder to digest and process it than fats or carbohydrates. This extra effort burns more calories, giving your metabolism a natural boost.

In fact, studies show that high-protein meals can increase your calorie burn by up to 30% for several hours after eating. This means that by simply including more protein in your diet, you're giving your body an effortless way to burn extra calories throughout the day. 

#5 - Recovery and Repair

Protein plays a vital role in repairing and building new cells throughout your body. This is especially important after exercise or injury. Adequate protein intake can speed up recovery, helping you bounce back faster from workouts or heal more quickly from injuries.

Actionable Tips:

1. Start your day with a protein-rich breakfast. Research shows that a high-protein breakfast can help control appetite and reduce calorie intake throughout the day.
2. Aim to include a high-quality protein source in every meal, such as eggs, fish, poultry, or lean meats.
3. Consider incorporating protein-rich dairy products like Greek yoghurt or cottage cheese into your diet for convenient and nutritious options.
4. If you need a snack, choose high-protein snack, such as hard-boiled eggs or cheese, for nutritious options between meals.

Remember, the key is consistency and finding protein sources that you enjoy. By prioritising protein in your diet, you're taking a significant step towards improved metabolic health, better weight management, and overall well-being.

References:

https://pubmed.ncbi.nlm.nih.gov/35187864/ 

https://pubmed.ncbi.nlm.nih.gov/32699189/

https://pubmed.ncbi.nlm.nih.gov/28686536/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4258944/

Here's to your health!

Dr. Lucy and Dr. Mary xx

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!