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Protein is a key player when it comes to losing weight, gaining muscle mass and strength, and improving metabolic health. A higher protein intake can be beneficial, but it isn’t for everyone. It’s always best to visit your doctor or healthcare practitioner if you have any questions or concerns about protein or your diet and before you make any dietary changes. [1] [2] Protein isn’t just beneficial; it’s essential. Let’s discuss the top five benefits of eating more protein. Muscle Mass and StrengthGetting enough protein is important for everyone, not just athletes and those who are physically active, trying to gain muscle, and lifting weights. Protein is considered the building block of your muscles, so eating more protein promotes muscle growth. Studies reveal consuming plenty of protein increases muscle strength and mass, and maintaining a high protein intake helps prevent muscle loss during weight loss. [3] [4] Woman lifting weights and building muscleBone HealthIt’s a myth that protein is bad for your bones. Some people perpetuate the idea that protein, particularly animal protein, increases the acidity load in the body and causes calcium to leach from your bones to neutralize the acid and maintain the right ph. However, long-term studies show that protein, including natural animal protein, is advantageous for wellness and bone health.
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Oh and when you do want to switch it up you can make keto waffles, keto pancakes, or even keto cookies. Lastly, scientific research shows that 80+% of subjects in a study were able to adhere to the diet over a six month period which is quite high in research. [8]Safety: 2/5 StarsThe keto diet was rated poorly in the category of safety, due to the high fat content. One panelist stated the diet could be dangerous for some while another cautioned those with heart disease, kidney disease, and severe diabetes against adoption of the diet. Counter: It’s interesting to note that a group of experts who rightfully admitted that a ketogenic diet can help with weight loss also ranked it low on safety. Further, a recent meta analysis examined 12 studies utilizing a ketogenic diet and saw no adverse effects. [9] Well, if sustained weight loss for two years following the study is an adverse effect, then I think it’s one that most people would be willing to risk it for. Lastly, it’s even been published and shown to be safe in children with intractable epilepsy. [10]Moreover, the primary criticism (from the experts) regarding safety lies in the high-fat content. We must keep in mind that the ketogenic diet relies heavily on healthy monounsaturated fats and omega-3 fatty acids. Those fats have been shown, time and again, to improve cholesterol and decrease mortality risk from cardiovascular disease.
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For example, a review of 40
controlled trials concluded increased protein lowered systolic blood pressure by 1. 76 mm Hg on average and diastolic blood pressure by 1. 15 mm Hg. [10]Another study found that as well as reducing blood pressure, high-protein intake also improved cholesterol markers and reduced triglycerides and LDL ‘bad’ cholesterol. [11]Boosts MetabolismEating food temporarily boosts your metabolism. Your body
uses calories to digest and use the nutrients in the foods you eat, and this process is referred to as the thermic effect of food (TEF). Some foods have different thermic effects compared to others. Protein has a higher thermic effect than fat or carbs with 20-35% compared to 5-15%. [12]High protein intake can drastically boost metabolism and increase calorie
burning to the tune of 80-100 more calories burned daily! [13] [14]One impressive study showed the high-protein group burned 260 more calories daily compared to the low-protein group, which is equivalent to about an hour of moderate-intensity exercise each day. [15]Gestational diabetes mellitus (GDM) is a form of diabetes that specifically affects pregnant women. GDM is the most common pregnancy complication with over 200,000 cases diagnosed every year and accounting for two to 10 percent of all pregnancies.
