Benefits of Protein-Based Nutrition?

Our body provides the necessary energy from 3 macronutrients called carbohydrates, protein and fat. The daily energy we receive is divided between these 3 nutrients. The basis of many diet programs is based on the distribution of these macronutrients as well as calorie restriction.

Proteins play a role in many aspects of the body, from production and repair to hormonal balance, from the transportation of substances to the functioning of enzymes. This being the case, the amount of protein taken in the diet also becomes important.

In order to have an adequate and balanced diet, healthy individuals should consume between 0.8 and 1.1 grams of protein per kilogram, as recommended by the World Health Organization. For example, we can say that a woman weighing 70 kg should consume between 60 and 70 grams of protein. In studies indicating that protein-based nutrition gives positive results, the amount of protein taken can vary between 1.2-1.6 g/kg per day. We can say that this corresponds to an average of 20-30% of the energy you need daily. Adequate protein intake has many benefits for our body. In addition to helping to increase muscle mass in our body, the risk of encountering conditions such as fatigue and weakness decreases when you follow a high-protein diet, as the energy content of the foods is high. Since the glycemic index of the foods in this nutrition plan is generally low, it also helps increase your satiety time. Since more energy is spent on digesting proteins than carbohydrates and fat, it also supports your weight loss process. A study published recently in the Journal of Obesity & Metabolic Syndrome states that a high-protein diet supports weight loss by preserving lean mass in the body. The results of the study show that this nutrition plan will also contribute to preventing the formation of obesity and obesity-related diseases such as metabolic syndrome, non-alcoholic fatty liver disease, type 2 diabetes and cardiovascular diseases. Although there are studies showing that a high-protein diet has benefits such as supporting weight loss and preventing the occurrence of metabolic syndrome, type 2 diabetes and cardiovascular diseases, let us underline that it is not a program that can be applied for a long time and may have side effects when applied uncontrolled.