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4 BENEFITS OF A HIGH PROTEIN DIET

If you are like us, then you have heard people talking about all the benefits of a high protein diet.

But what does this mean?
What benefits are true (backed by science)?
And, how do you apply a high protein diet to your life?

We cover all of this and more below.

What is a High Protein Diet?

First, we want to be clear that we are not advocating the Adkin's diet, the Keto diet, the Meat diet, or any other diet.  We are simply walking through what we consider to be a high protein diet. If you have specific questions about what is best for you, we can connect you with a Registered Dietitian. 

We define a high protein diet as a diet that is roughly 25-30% of your daily caloric needs.  To put this in perspective, a normal person consumes around 15% protein daily.  

We are not advocating that you eliminate carbs from your diet.  Quite the opposite.  Carbs are extremely important; though we do advocate consuming high quality complex carbs. To learn more about healthy carbs read our blog: Don't Skip the Carbs

What are the Benefits of a High Protein Diet?

Below is a list and short explanation of the benefits of a high protein diet that are backed by "real" scientific studies.  To learn more about the science behind each benefit, check out the "References" section below and geek out to your heart's desire!

1. Increases muscle mass & strength

Protein is the building blocks of muscle.  When we exercise, weight train, or workout, we damage our muscle fibers and signal our body to repair and build more muscle to adapt to our increased fitness demands.  Adding more protein to our diet helps accelerate this process.  
More protein equals faster results!

2. Boosts Metabolism & Increases Fat Burning

Whenever we eat food, our metabolism elevates slightly.  This is true of all foods - carbs, fats, and proteins.  This is called the "thermic" effect of food.  
Where protein stands apart from the rest is that it's thermic effect is larger.  Meaning it takes more energy (calories) to digest.  It is also low glycemic (doesn't spike blood sugar levels).
So what does this mean?  It means that a person on a high protein diet can burn an additional 80-100 calories a day from eating more protein.  This may seem small, but a 100 calorie difference is all it takes to go from gaining weight to losing weight.
In addition to boosting your metabolism and increasing fat burning, a high protein diet has also been shown to reduce your overall appetite (protein keeps your fuller, longer) and helps reduce food cravings (especially at the end of the day!).

3. Helps keep the fat off

Say goodbye to YoYo diets!
In addition to helping you lose the weight and put on muscle, a high protein diet has been shown to help keep the weight off once it is lost.  
So after you work your butt off (literally) in the gym and kitchen, you can rest assured that even if you miss a few workouts or enjoy a few "reward" meals, that you can stay on track by making sure you keep the protein high.

4. Healthy Aging

A high protein diet is linked to strong bones and maintaining muscle mass as you age.  This is especially important to women (osteoporosis) and the elderly. 
We all want to look and feel younger as we age, and having more muscle and strong bones does exactly that. 

Other Benefits

  • Improved recovery & repair from injury
  • Lowers blood pressure
  • Does not harm healthy kidneys

How do I consume a High Protein Diet?

Our recommendation is to start with the standard 40:30:30 macro nutrient split.  That means 40% of your calories will come from high quality carbs, 30% from lean proteins, and 30% from healthy fats. From there, listen to your body and how it is feeling.  Do you need to take up the fat and lower the carbs, do you need to lower the fat and take up the protein? 

The key is to listen to your body.  It will tell you what you need!

Here are some examples of each to get you started:

  • Complex Carbs: oats, rice, sweet potatoes, chia, flax seed, quinoa, etc...
  • Lean Proteins: lean cuts of red meat, chicken, turkey, fish, egg whites, etc...
  • Healthy Fats: grass-fed butter, coconut oil, olive oil, avocado, etc...

Here is an easy example to use for a dinner that follows this rule:

  • Lean Meat: grilled chicken (meat should be the size of your open palm)
  • Healthy Fat: Garden Salad & Dressing: the more the color the better; should cover 50% of your plate, and you should use 1-2 Tablespoons of a healthy oil based dressing
  • Complex Carbs: serving of mashed sweet potato (serving should be the size of your closed fist)

It is also easy to add another 20-40 grams of protein to your daily diet by having one of our natural, premium protein powder.  We offer two options:

  1. Whey Protein: made with grass-fed, cold processed whey protein from New Zealand cows (best in the world!). 
  2. Vegan Protein: made with organic plant based proteins and used a superfood blend of proteins from chia, hemp, and sachi inchi. This protein is a good source of fiber, very slow digesting, and free of lactose.

It is amazing how you will feel once you optimize your diet to your lifestyle and health goals.  Your energy will be through the roof. You will drop the unwanted weight.  You will feel stronger than you ever have. Your whole life will be positively impacted.

Give this a try and let us know how it goes.  We love to hear from you!

 

References:

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#section10

https://www.webmd.com/diet/ss/slideshow-high-protein-diet

 

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