Benefits of a High Protein Diet

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Protein fuels the muscles, boosts metabolism and keeps hunger at bay. Some research has even shown losing weight highly depends on your protein intake, from lean meats to vegetables.  Proteins are made up of amino acids, which are the building blocks of the body. Your body uses amino acids to make new tissues and repair damaged tissue, among other functions. There are hundreds of amino acids, such as glutamic acid, leucine, tyrosine, glycine, histidine, arginine, and cysteine.  Amino acids necessary for the proper function of the body can be found in high-protein foods like beans, lentils, broccoli, spinach, eggs, meat and fish. 

Interestingly, a high protein diet can have other health benefits as well aside from weight management.  Scientists have noted that eating more amino acids from meat (glutamic acid, leucine, and tyrosine) is commonly associated with having less-stiff arteries, affectively lowering the risk of heart attack.  Animal-based amino acids have also been linked to lower blood pressure. High blood pressure couple with stiff arteries, or atherosclerosis, are highly linked to heart disease. Therefore getting more amino acids in your diet will can have a positive impact on your heart. 

The key is to focus on high quality proteins like milk, eggs, lean meats and Greek yogurt. Here are a couple of our favorite protein packed foods:

1.     Eggs: Waking up to a high protein breakfast can set your fat burning pace for the entire day. A recent study showed those who ate eggs in the morning had a lower response to ghrelin and were less hungry three hours later and also consumed fewer calories for the next 24 hours. Egg yolks contain a powerful fat-burning property called choline.

2.     Chia Seeds: Naturopathic doctors and food coaches deem chia sees are the richest combined source of omega 3 fatty acids and protein on the planet. High protein and fiber contents will help with weight loss, while omega 3 fatty acids help raise HDL cholesterol (the good one).  This combination helps protect against heart attack and stroke.

3.     Plain Greek Yogurt: Full of probiotics, meaning filled with good bacteria, and can help relieve digestive problems. It's also high in protein which helps keep you fuller longer and great for maintaining a healthy diet. It's low in calories, if you are buying plain yogurt, and can easily add healthy additives like almonds and blueberries instead of buying the sweetened versions.  

Here are some more great high protein foods:

  • Beets or Beet Greens
  • Spinach
  • Brussel Sprouts
  • Kale
  • Broccoli
  • Chia Seeds
  • Chickpea Flour
  • Sun-dried tomatoes
  • Pumpkin seeds