Health benefits of protein: Adding more protein to your daily meals doesn’t require a drastic change to your regular diet. Simple, high-protein additions can make a big difference in how you feel, boost your energy levels, and support effective weight management.
Ageing comes with its own set of challenges, and maintaining a healthy weight is certainly one of them. As you get older, managing your weight and staying fit can become a struggle, often accompanied by health issues linked to being overweight or obese. You might hit the gym regularly or switch from one diet plan to another, only to end up feeling exhausted and frustrated.
While exercise and lifestyle habits are important, what truly makes a difference is paying attention to what you eat and ensuring your body gets the right nutrients, says Dr Shyam Ramakrishnan, Director, Research and Development, India and SE Asia Markets, Amway. “A well-balanced diet, rich in essential nutrients, lays the foundation for good health. One nutrient that’s often overlooked but plays a critical role in weight management is protein. More than just a building block for muscle, protein helps regulate appetite, metabolism, and even blood sugar levels,” he adds.
Dietary proteins do more than just build muscle, suggests Dr Ramakrishnan, and adds that they actively support metabolism, help control hunger, and improve body composition.
He explains how protein can help you achieve and maintain a healthy weight:
1. Boosts satiety and appetite control: One of the most immediate and noticeable effects of protein is its ability to help you feel fuller for longer. High-protein meals reduce calorie intake by curbing hunger more effectively than carbohydrate-heavy ones. “A breakfast packed with protein, whether it’s a smoothie with fruits, eggs with whole-grain toast and avocado, or a traditional moong dal chilla, can regulate hunger hormones and improve satiety,” explains Dr Ramakrishnan. Research shows that diets rich in protein support long-term appetite control, a key factor in weight management.
2. Improves metabolism and energy expenditure: Compared to fats and carbohydrates, protein has a higher thermic effect, meaning your body burns more calories digesting it. Protein digestion burns approximately 20-30 percent of its calories, compared to just 5-10 percent for carbohydrates and 0-3 percent for fats. “This higher energy expenditure can aid in managing weight by supporting metabolic efficiency. Studies have consistently shown that high-protein diets improve body composition by decreasing fat mass while preserving lean muscle,” ,” he says.
3. Preserve lean muscle mass: During weight loss, the goal isn’t just to shed kilos but to maintain lean muscle. Protein is essential for this, as it provides the amino acids required for muscle repair and growth, especially when paired with resistance training. “A high-protein diet helps retain lean mass and ensures that more of the weight lost comes from fat, not muscle,” says Dr Ramakrishnan. This muscle preservation is crucial for keeping your metabolism active and supporting long-term weight maintenance.
4. Regulates blood sugar levels: Protein slows the absorption of glucose into the bloodstream, thus helping to avoid insulin spikes that are linked to fat storage and sugar cravings. “Research suggests the benefits of soy protein isolate in improving postprandial glycemic control. Interestingly, a high-protein breakfast doesn’t just help with the morning meal, it can also improve blood sugar control at lunch, reducing glucose spikes and helping regulate calorie intake,” says Dr Ramakrishnan.
5. Reduces cravings and late-night snacking: One of protein’s lesser-known but significant benefits is its role in reducing cravings, particularly for sugary or high-fat foods. By promoting better appetite regulation, increasing protein intake can help reduce late-night snacking tendencies. “This effect, combined with stable blood sugar levels, supports weight control without the feeling of deprivation,” says Dr Ramakrishnan.
