7 Benefits of Including High Protein Foods in Your Diet Plan

7 benefits of high protein food in your diet plan

by Lisiana Carter

Whether your goal is losing weight fast or dealing with stress and anxiety, eating healthy diets rich in protein, play a significant role towards its realization. Protein refers to a class of nitrogenous organic compounds consisting of large molecules composed of one or more long chains of amino acids. Protein is an essential part of all living things. People often make unhealthy food choices due to various reasons including stress, anxiety, depression, overwhelming desire for junk or sweet foods or drinks, ignorance, increased appetite and lack of control among others. Other than being an alternative source of energy, high-protein foods help in tissue repair and muscle building.

 Here are the 7 main benefits of including high protein foods in your diet plan:

 1. Improved Muscle Mass and Lean Tissue

Protein stimulates synthesis of muscle tissue while suppressing protein breakdown, enabling you to gain lean body mass. Studies have shown that by eating high-protein foods, you stand a better chance of cutting down your cravings for daytime or late-night snacking, which contribute to weight gain. In addition, it helps you feel satisfied for the better part of the day. This means you won’t reach for calorie-rich foods, and thus you’ll end up losing weight faster.

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2. Improved Mood

According to researchers, protein-rich foods contain a compound known as tryptophan which has positive effects on stress and anxiety because this amino acid stimulates the release of feel-good chemicals in your brain.

In reference to Manuel Villacorta, MS, RD, spokesperson for the American Dietetic Association in San Francisco, tryptophan is a precursor to serotonin, a neurotransmitter that helps you feel calm.

You can get tryptophan from various protein sources, including turkey, chicken, milk, cheese, soy, nuts, peanut butter, and sesame seeds. However, it is still unclear if tryptophan in food crosses the blood-brain barrier and thus the effects are not dramatic.

3. Regulates Blood Pressure and Prevent Illnesses

Stress and anxiety can wreak havoc when it comes to making food choices.

Your appetite may increase or decrease. These changes have a direct impact on your weight. Other than keeping you satisfied for longer, protein helps reduce blood pressure. In a study conducted by researchers from Johns Hopkins University, it was found that consumption of lean protein foods reduced blood pressure, LDL (bad) cholesterol levels and triglycerides in comparison to traditional diets high in carbohydrates. Other studies suggest that foods rich in protein can help prevent obesity, diabetes, and osteoporosis.

4. Protein Stimulate Fat Burning

It is quite surprising, but has been scientifically proven that the body cannot effectively burn fat for energy unless with the help of carbohydrates and protein.  If you continue losing weight fast, your body loses both fat and muscle. It is in this sitiuation that you should eat foods high in protein. Plenty of protein in your diet improves burning of fat while preserving muscle tissue.

5. Enhances Muscle Repair and Growth

Incorporating plenty of protein is not only a great way to ensure that you are eating healthy food, but also helps in promoting muscle repair as well as growth.

You should increase your protein intake after intense exercise. In addition to this, if you engage in strength training workouts, go for a high protein snack immediately after a training session when your muscles are very sensitive to nutrients that help in repair and growth.

It’s worth noting that relying on protein only, can’t help you lose weight fast in a healthy way. Excessive consumption of protein can also lead to weight gain.

6. Regulates Blood Sugar

It has been shown that people who cut down their sugar intake make better decisions when it comes to  food choices, irrespective of whether they have stress or anxiety.

By combining protein with carbohydrate-rich foods, it helps to slow the absorption of sugar from your digestive system into your bloodstream. It helps prevent your blood sugar from skyrocketing which triggers cravings for sugary foods or drinks.

7. Enhances Metabolism

Protein requires more energy to digest.

Your body expends a lot of energy in breaking down protein into small, absorbable compounds. Protein has a higher thermic effect of food (TEF) compared to carbohydrates and fat. That means your body will be burning more calories to process protein than to synthesize carbohydrates and fat. As a result, your weight-loss will be accelerated.

See More: 7 Ways to Boost Your Metabolism


A diet rich in protein is helpful when it comes to losing weight fast, coping with stress and anxiety and in ensuring that you’re eating healthy. Protein is broken down for energy production in the absence of carbohydrates or fats. The body expends much energy breaking down protein to small, absorbable components. This ensures that you are burning more calories than you are getting from your diet, which helps you to lose weight faster. However, overconsumption of protein can lead to weight gain.


1. https://www.glozine.com/lifestyle/health
2. https://www.consumerhealthdigest.com/?s=protein+diet&et_searchform_submit=et_search_proccess

Author Bio:

Lisiana is a renowned independent researcher and has achieved great heights in health, beauty and fitness sectors. In addition to these qualities she is leading the company’s innovations in natural care products, she has campaigned for greater industry and government oversight of cosmetics ingredients. She works to improve the lives of her clients, disseminate information about health, fitness, beauty and Solvaderm skin care brand products and practice her simple philosophy of ‘Live, Love and Laugh’, for daily inspiration follow her on Twitter, Facebook and Google+.

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