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        Protein is vital for health. Its name, derived from the Greek word protos meaning "first," reflects its importance in our diet. Protein is crucial for forming bones, muscles, and other bodily components. Athletes often supplement with protein to increase mass. Many think we consume too much protein, but for active adults, meeting the RDA only requires 10% of daily calories. Public health messages now prioritize eating healthier, high-protein foods instead of focusing on precise protein, fat, and carbohydrate ratios.    Click here to get personalized coach for protein intake.

  Increased satiety: Protein has a high satiety value, meaning it helps you feel fuller for longer. Including protein-rich foods in your meals and snacks can help curb cravings and reduce overall calorie intake. Thermic effect of food: Protein has a higher thermic effect compared to carbohydrates and fats. This means that your body burns more calories during the digestion and processing of protein. By increasing your protein intake, you can slightly boost your metabolic rate and increase calorie expenditure. Muscle preservation: When you lose weight, there is a risk of losing muscle mass along with fat. Consuming adequate protein helps preserve muscle tissue, which is important for maintaining a higher metabolic rate. Retaining or building lean muscle mass can contribute to a more toned appearance and a higher calorie-burning potential. Nutrient density: Protein-rich foods often come with additional nutrients such as vitamins, minerals, and beneficial compounds. By including th...