Protein normally takes longer to digest, so consuming more protein in a diet can help curb hunger and suppress appetite. One can always choose to replace extra carbs or fats with protein as this reduces the hunger hormone and boosts metabolism. Protein helps you feel full longer and reduces cravings. With an increase in protein in a calorie deficit, one can also increase muscle mass and strength, which is difficult on most calorie deficit diets.
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Aside from that, protein has been shown to be beneficial for bones and lowers blood pressure.
Some protein foods that can be included in the diet are egg whites, lean meats, fish, beans, peas, tofu, kidney beans, and quinoa.
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