#1 Reduce Appetite & Hunger Levels
Protein is by far the most filling of the macro-nutrients. 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. So if you want to consume fewer calories and fill fuller longer, increase your protein consumption!
#2 Increases Muscle Growth & Endurance
Muscle is made primarily of protein. So eating a high protein diet can help you gain muscle mass and strength while reducing muscle loss during weight loss. Win, win, win!
#3 Increases Muscle Recovery & Body Repair
Protein forms the main building blocks of your tissues and organs. Therefore, consuming more protein aids in recovery after a workout as well as recovery from an injury.
#4 Boosts Metabolism & Increases Fat Burning
High protein intake boosts your metabolism significantly over low protein intake, helping you burn an extra 200-300 calories per day, studies show. Why? 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). Protein has a much higher TEF than fat or carbs -- 20-35% compared to 5-15%.
#5 Lowers Blood Pressure
Studies show that increased protein intake lowers systolic blood pressure (the top number of a reading) by 1.76mm Hg on average and diastolic blood pressure (the bottom number of a reading) by 1.15mm Hg. In addition, high protein diets reduce LDL (bad) cholesterol and triglycerides.
#6 Helps Maintain Weight Loss
Because a high protein diet boosts metabolism and leads to a reduction in calorie intake and cravings, studies show that the average person who does so tends to lose weight almost instantly.
#7 Slows the Aging Process
One of the consequences of aging is that your muscles gradually weaken. The most severe cases are referred to as age-related sarcopenia, which is one of the main causes of frailty, bone fractures, and reduced quality of life among older adults. Eating more protein is one of the best ways to reduce this deterioration and prevent sarcopenia.