Protein has recently gained massive popularity as a critical ingredient in many buzzed-about diets. And with good reason – protein is one of the essential macronutrients your body needs for various purposes. It builds muscle, helps with energy levels, supports hair and nail growth, and more.
In addition, protein is essential for the function of every cell in your body. It also helps transport oxygen and helps your immune system fight infection and illness. The Institute of Medicine recommends consuming 0.36 grams of protein per pound of body weight each day. This amount is generally enough to meet your protein requirements but not to help you lose weight.
Protein is made up of a chain of amino acids that are linked together. There are 20 different types of amino acids, and some proteins have a more beneficial impact on your health than others. Proteins can also fold up into a variety of shapes, giving them unique properties that make them useful for many functions in the body.
Some proteins are “complete” – they contain all of the essential amino acids your body can’t make alone. These are typically found in animal products, such as meats (chicken, beef, pork), dairy (milk, yogurt), and eggs. Some plant foods, such as beans (adzuki, black, fava, kidney, lima, pinto), lentils, peas (green, snow, snap, split, and garbanzo), and soy (and products made from soy: tofu, tempeh, and edamame) are also considered complete proteins.
Eating more protein is a great way to improve your metabolism and help you lose weight. This is because when you eat more protein, you tend to burn more calories just by digesting it. This is known as the thermic effect of protein.
In comparison, when you eat carbohydrates or fats, your body only burns about 5-15% of your calories. In addition, eating more protein can also help you keep your hunger and cravings under control by helping you feel full longer.
Protein is also a hard macronutrient to overeat, as it is much harder for the body to store than fats or carbohydrates. However, if you’re going overboard on protein and begin to see some of these signs, it’s time to cut back.
