As we reported yesterday, protein has the power to reduce your waistline because small amounts satify the appetite more than other food by taking longer to digest, metabolize and be used for energy. So you can end up eating less food by consuming moderate amounts of protein from healthy sources.
Even so, up to a third of women between the ages of 20 and 40 don’t get their recommended daily amount of protein, according to the most recent data from the U.S. Department of Agriculture.
Some nutritionists believe even the recommended daily intake of protein is way too low. Consider this: a Johns Hopkins University study found that a diet in which roughly a quarter of protein calories (about 60% more than the currently recommended 10-15%) from healthy sources like fish and lean meat actually reduced blood pressure, LDL “bad” cholesterol levels and triglyceride blood fats better than diets with a bigger emphasis on carbhydrates.
Other research has found that diets rich in protein can help prevent obesity, osteoporosis and diabetes.
And in a study published in Nutrition Metabolism, dieters who increased their protein intake to 30% of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.