#1: Protein is filling. It shuts down the ‘hunger hormone’ (ghrelin) and increases satiety (feeling full).
In a clinical study, increasing protein to 30% of daily calories helped overweight women eat 441 fewer calories daily, without intentionally restricting their food intake.
#2: Protein builds muscle. In a three year study comparing protein intake in older adults, those with the lowest protein in their diets had a 40% increased loss of muscle mass.
#3: Protein boosts metabolism. Higher protein intake boosts the number of calories burned. The thermic effect of protein is 20-35%, versus 5-15% for carbs and fat. This equates to burning another 80-100 calories a day.
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