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No matter your health and wellness goals, there are many benefits of a high protein diet. J Nutr. What’s considered moderate alcohol use? Unfortunately, high GI foods make up the bulk of carbohydrates in the average American diet. Products and services. Appetite and hunger reduction between meals are a main benefit of eating a high protein diet. Since the blood sugar from high GI foods disappears faster it’s turning into fat, these foods cause less satisfaction and fullness, which can lead to overeating, higher caloric intake and, ultimately, weight gain. Protein and heart health. Effects of high-protein weight loss diets on fat-free mass changes in older adults: a systematic review. How to Follow.