Cover Photo: Melanie Andersen / Unsplash

Learn more about essential amino acids, complete proteins, and the many benefits of increasing your protein intake, here:

Did you know that increasing your daily protein intake provides a greater feeling of fullness and can help boost your metabolism? Whether consumed from animal proteins or a variety of plant-based protein sources (more on that later), adopting a high-protein diet has a lot of advantages.

What is a High-Protein Diet?

A high-protein diet typically starts with consuming 30 per cent (or more) of your total calories from protein, with the remaining 60 per cent split between the other two macronutrients, carbohydrates and fat. Alternatively, you may also measure your protein intake through weight, aiming to consume about 1.2 to 1.6 grams of protein per kilogram of body weight. Following this broad definition, no foods are prohibited in a high-protein diet, and the main focus is hitting your protein goal.

See also: Collagen: 9 Easy Ways To Implement It Into Your Diet

That said, not all sources of protein are made equal, and leaner sources of protein (i.e. those with significantly higher levels of protein than carbohydrates and fat) are essential when subscribing to a high-protein diet as they help you reach your protein goal without exceeding your target calorie intake. This not only includes white meat, seafood, and eggs, but also quinoa, Greek yoghurt, and whey supplements, among others

Learn more about the many benefits of increasing your protein intake, from building muscle mass to improving your skin, below:

See also: Rice Alternatives 101: Wild Rice, Quinoa, Freekeh, And Many More

Essential Amino Acids

Often dubbed the “building blocks of proteins,” amino acids are crucial to a number of vital processes, from muscle repair to the production of hormones and enzymes. While the human body can produce about half of the amino acids required for these processes, nine of them must be consumed through external sources of protein.

However, not all sources of protein contain all nine essential amino acids. Complete protein sources include meat, seafood, poultry, eggs, and dairy products, as well as soy and pea proteins. Other high-protein plant-based foods such as beans and legumes are incomplete proteins, so those following a plant-based diet should try to consume a variety of protein sources to integrate all nine amino acids into their diet.

See also: Tatler’s Ultimate Plant-Based Guide for Vegans and Vegetarians in the Philippines

Muscle Retention and Boosting Your Metablolism

Supported by resistance training, following a high-protein diet can help prevent muscle loss and encourage muscle growth, thus boosting your metabolic rate and allowing your body to burn more calories over an extended period of time.

Some amino acids can also help improve physical performance by reducing muscle fatigue during a workout and minimising muscle soreness thereafter.  Branch chain amino acids (BCAAs), three of the nine essential amino acids, are thought to be particularly helpful and are commonly sold as workout supplements. However, research studies are conflicted about their efficiency.

See also: Top of the Heap: Gyms and Dance Studios that Suit Your Fitness Regimen

Weight Management

Integrating more protein into your diet also contributes to a greater feeling of fullness, keeping you satiated until your next meal and aiding in portion control. Furthermore, protein has a higher thermic effect than fat and carbohydrates, which means that the body works harder to digest it, causing you to burn more calories. 

See also: Intermittent Fasting: Is It Truly Effective For You?

Healthier Hair, Skin, and Nails

Consuming more protein, especially those containing the amino acid L-cysteine, enhances the natural production of keratin—the protein found in hair, skin, and nails. Thus, a high protein diet may prevent hair loss, encourage plump and radiant skin, and strengthen nails, too.

See also: 'Eat and Sleep Right': Anne Gauthier Das Neves Shares Tips on Achieving Better Skin

Other Key Benefits

An increase in protein intake has also been associated with stabilising blood pressure and preventing hypertension, minimising bone loss, improved rates of healing from injuries, and more.


Where To Order Healthy Food: 17 Meal Delivery Services That Will Make Your Life Easier

Where to Order Juice Cleanses in Metro Manila

Winner Winner Chicken Dinner - Get The Best Hainanese Chicken Rice, Here

© 2022 Tatler Asia Limited. All rights reserved.