The benefits of a protein-rich diet are endless, especially if you are trying to lose weight and get in shape or build muscle and keep your blood sugar in check. Protein helps to fuel the cells that power our bodies because our bodies do not naturally store protein, so it’s very important to get the right amount daily. But be cautious not to overdo it.

According to the Dietary Intake Reference Report, adults who aren’t physically active should consume less protein than adults who are physically active and have a regular workout routine that builds muscle and burns fat. The basic rule of thumb is that 10 to 35 percent of your calories should come from protein with the greater percentage depending on your level of activity.

While there are lots of benefits to following a protein-rich diet, we’ve compiled a list of the top five advantages of a protein-rich diet:

1. Weight Loss

Protein is the single most important nutrient for weight loss and improving your overall body composition and building lean muscle. After you eat, your body already begins burning calories digesting food. Consuming and digesting protein actually has a higher fat burning effect than carbohydrates. So, if you consume 100 calories, only 70 of those calories are actually used -- which means your metabolism gets a boost. To further enhance your weight loss goals, try Havasu Nutrition’s stimulant-free Night Time Fat Burner, designed to keep your fat metabolism going while you enjoy a deep and restful sleep.

2. Protein Curbs Hunger

Several studies have shown that because protein is so filling, it helps to curb hunger. It also reduces the level of the hunger hormone ghrelin and increases levels of Peptide YY, which makes you feel fuller. Also, because most protein is derived from meat or plants and superfoods that are heavy in fiber, your stomach feels full quicker.

3. Protein Boosts Energy

Because protein slows down the amount of glucose absorption in your blood, it also helps prevent crashing and ensures you have longer sustaining energy levels. Protein also contributes to building and repairing tissues including muscles, skin and bones. To ensure your energy doesn’t get too low, try consuming protein-rich snacks throughout the day like eggs, Greek yogurt, fatty fish, meats and greens. For added energy, you can try Havasu Neuro Recharged Keto Burner powder in a shake or smoothie. It’s a fast-acting nootropic/energy combo that is great for a pre-workout energy boost.

4. Better Hair and Skin

Because protein is an essential building block of hair and skin, it’s important that you are consuming enough of it daily. Signs of a lack of protein in your diet include dry, brittle nails, dull, flaky skin, and thinning and early balding hair. Protein helps to provide that plump, dewy appearance in your skin, which is trending with popular mineral-based and age-defying skin care and makeup lines.

5. Better Sleep and Moods

Although protein helps to boost energy, as the body processes it throughout the day, it can help to regulate your blood sugar and subsequently your moods and circadian rhythm, which will help improve your overall sleep. One of the amino acids found in whey protein is tryptophan, which is known to help regulate moods and help with falling and staying asleep.

So, there you have it. You really can’t go wrong by following a protein-rich diet, as long as you space it out to give your kidneys a break.