|
How does protein affect weight loss?
When the goal is to intentionally lose weight, eating more protein can help both reduce body fat and maintain lean mass. The amount of protein tends to be more important than the source.
A study that stratified gender found that a 500kcal dietary restriction for one year resulted in 9.9-11.2% weight loss in overweight persons with no difference between gender and overall weight lost did not differ between the high protein group (1.6g/kg) and the low protein group (0.8g/kg); when measuring only fat mass, the high protein group lost significantly more fat (14.3 ± 11.8%) than did the low protein group (9.3 ± 11.1%) when calories were kept equal.[1] This study found that higher protein benefited both men and women, although men inherently lost more weight as a percentage of body fat.[1]
These results are repeated in various trials with similar results, with higher protein reducing losses in lean mass associated with diet regardless of source.[5][6][7] Even a small trend towards greater consumption of protein and dairy foods is associated with more favorable body composition changes during weight loss in the older population.
Consumption of protein in the higher range, usually seen as around 1g/lb of lean mass (if you know your body fat percentage and can calculate lean mass) or 25-30% overall calories, is more protective of lean mass during periods of intentional weight loss when calories are controlled for
What about health?
One study conducted over 12 weeks comparing low (1.1g/kg) against high protein (2.2g/kg) found that the high protein group not only lost more body fat mass (with no significant differences in overall weight, due to muscle retention) but the high protein group also experienced a reduction in LDL cholesterol and total cholesterol not seen in the low protein group.[5] A high protein diet (34% of calories) against a high carbohydrate diet (17% protein) also appears to be more effective at reducing triglycerides, and is seemingly more effective for both health and body fat reduction in those obese persons with high baseline triglycerides.[6][7]
What type of Protein?
The above studies tend to control for overall protein intake, rather than sources. They can be used to argue that protein per se helps with fat loss and muscle preservation with little to no difference when comparing one source to another.
When looking at the quality of protein sources in other studies, those that tend to have a higher percentage of essential amino acids tend to be more well correlated to inducing fat loss;[11] this appears to extend to bone health as well.[12] These sources tend to be animal sources; meat, fish, eggs and dairy. It should be noted that the protein supplements of whey and casein are two common protein supplements and are both derived from dairy (specifically, dairy protein is about 80% casein to 20% whey).
Overall, protein per se takes precedence. Beyond that, animal sources tend to be better than plant sources due to a higher percentage of essential amino acids."
https://examine.com/nutrition/how-does-protein-affect-weight-loss/
View Diet Calendar, 12 September 2019:
|
3505 kcal
|
Fat: 127.94g | Prot: 133.79g | Carbs: 529.92g.
Breakfast: Great Value Natural Creamy Peanut Butter Spread, Pears , Ole Extreme Wellness High Fiber Low Carb Tortillas, Franz Powdered Lemon Filled Donuts. Lunch: Quest Oatmeal Chocolate Chip Protein Bar, Mrs. Fields Chocolate Chip Cookie Cake, Peach, Great Value Large Marshmallows, Quest Oatmeal Chocolate Chip Protein Bar, Zone Perfect Cookie Dough Nutrition Bar - Chocolate Chip. Snacks/Other: Orange. more...
|
|
3564 kcal
|
Exercise:
Sleeping - 7 hours and 40 minutes, Sitting - 8 hours, Weight Training (moderate) - 1 hour and 20 minutes, Bicycling (leisurely) - <10/mph - 2 hours and 35 minutes, Resting - 4 hours and 25 minutes. more...
|
|