Pros of a High Protein Diet Assignment 2022

Running head: PROS OF A HIGH PROTEIN DIET 1
The Health Benefits of a High Protein Diet
Students Name
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PROS OF A HIGH PROTEIN DIET 2
Pros of A High Protein Diet
Introduction
Proteins are an important component of any diet as it is used in nearly all bodily
functions. Proteins are required in energy, muscle building, processing of nutrients, boost
immunity and forms a significant component of the enzymes and hormones. Research indicates
that a high protein diet is essential as they help people lose more fat while retaining lean muscle
mass. High protein diets help in hunger alleviation, increase satiety, preserve muscle mass, and
boost the metabolic rate (Pasiakos, 2015). Some studies have critiqued the pros of a protein rich
diet on its contribution to weight loss however I believe proteins have major benefits in a
person’s health. This essay will outline the benefits of high proteins diet in relation to their health
benefits. The paper will use two studies as the main reference articles namely; ‘Dietary protein–
its role in satiety, energetics, weight loss, and health.’ by Westerterp-Plantenga, Lemmens &
Westerterp, 2012., and ‘Metabolic advantages of higher protein diets and benefits of dairy foods
on weight management, glycemic regulation, and bone.’ by Pasiakos, 2015.
Review of research
A high protein diet is a diet that is composed of low carbohydrates and fats. It is based on
the consumption of proteins, that exceeds 15% of the overall total energy intake (Pasiakos,
2015). The diet is composed of foods such as lean beef, poultry, pork, salmon, soy, and eggs
(Pasiakos, 2015). Animal proteins are considered to be high protein as they comprise of all the
vital amino acids required by the body. Vegetable-based proteins are limited in essential amino
acids; however combined with other plant proteins, they make complete proteins (Clifton, 2012).
Proteins are essential as they are needed in numerous body functions. Protein rich diets
have been linked to greater satiety. Proteins increase satiety significantly compared to

PROS OF A HIGH PROTEIN DIET 3
carbohydrate and fat-based diets and facilitate a significant reduction in energy consumption
(Westerterp-Plantenga, Lemmens & Westerterp, 2012). Proteins require more time to break
down in the body compared to the carbohydrates (Zhou, Kim, Armstrong, Chen & Campbell,
2016). Unlike carbohydrates that lead to a spike in blood sugar levels due to fast breakdown,
protein-energy lasts longer since the insulin levels remain relatively stable, ensuring that glucose
is released into the bloodstream slowly. Proteins have a positive impact the body metabolism
helping the body shed more calories (Pasiakos, 2015: Gosby, Conigrave, Raunchier & Simpson,
2014). This is attributed to the fact that proteins have a higher thermic impact compared to fats
and carbohydrates. This means one takes in fewer calories and more calories are used in the
digestion process of the proteins. Therefore consumption of a protein rich diet can help an
individual to feel full on a low number of calories which is vital in weight management.
Proteins are a vital component required in muscular development. Protein is attributed to
the development of lean muscle. A combination of resistance-based activities, for instance,
heavyweights training with high protein diets are proven to stimulate the development of lean
muscles (Westerterp-Plantenga et al., 2012). The human body is continuous, breaking down and
rebuilding the tissues, mainly when undergoing intense weight-based activities. By consuming a
protein rich diet, the body acquires amino acids that help grow and repair the muscles, which will
consequently increase the levels of lean muscle mass in the body. Lean muscles are beneficial as
they help increase the resting metabolic rate whereby an individual burn more energy naturally
without undergoing any weight training or exercise (Westerterp-Plantenga et al., 2012). High
protein intake is also attributed to more strength for individuals undergoing training as they
experience additional muscle development and quick recovery from exercise.