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Topic:- Protein Why protein is necessary for everyone. 10 Science-Backed Reasons to Eat More Protein. The health effects of fat and carbs are controversial. However, almost everyone agrees that protein is important. Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake. Numerous studies suggest that a high-protein diet has major benefits for weight loss and metabolic health Here are 10 science-based reasons to eat more protein. . 1.Reduces Appetite and Hunger Levels The three macronutrients — fats, carbs, and protein — affect your body in different ways. Studies show that protein is by far the most filling. It helps you feel more full — with less food. This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish. 2. Increases Muscle Mass and Strength Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength. If you’re physically active, lifting weights, or trying to gain muscle, you need to make sure you’re getting enough protein. Keeping protein intake high can also help prevent muscle loss during weight loss. 3. Good for Your Bones An ongoing myth perpetuates the idea that protein — mainly animal protein — is bad for your bones. This is based on the idea that protein increases acid load in the body, leading to calcium leaching from your bones in order to neutralize the acid. However, most long-term studies indicate that protein, including animal protein, has major benefits for bone health. 4. Reduces Cravings and Desire for Late-Night Snacking A food craving is different from normal hunger. It is not just about your body needing energy or nutrients but your brain needing a reward. Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place. One of the best prevention methods is to increase your protein intake. One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half. Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking. This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures. This is especially important for women, who are at high risk of osteoporosis after menopause. Eating plenty of protein and staying active is a good way to help prevent that from happening. 5. Boosts Metabolism and Increases Fat Burning Eating can boost your metabolism for a short while. That’s because your body uses calories to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food (TEF). However, not all foods are the same in this regard. In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15%. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day. In fact, some research suggests you can burn even more. In one study, a high-protein group burned 260 more calories per day than a low-protein group. That’s equivalent to an hour of moderate-intensity exercise per day. 6. Lowers Your Blood Pressure High blood pressure is a major cause of heart attacks, strokes, and chronic kidney disease. Interestingly, higher protein intake has been shown to lower blood pressure. In a review of 40 controlled trials, increased protein lowered systolic blood pressure (the top number of a reading) by 1.76 mm Hg on average and diastolic blood pressure (the bottom number of a reading) by 1.15 mm Hg. One study found that, in addition to lowering blood pressure, a high-protein diet also reduced LDL (bad) cholesterol and triglycerides. 7. Helps Maintain Weight Loss Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly.