More Protein for Less Fat
People lose weight when they cut calories, but a diet with some extra protein may be especially effective at trimming body fat and improving blood fats, a new study shows.
Researchers found that over one year, a moderate-protein diet was better than a standard high-carboydrate, low-fat diet at helping overweight adults shed body fat. What’s more, it had greater benefits when it came to boosting “good” HDL cholesterol and lowering triglycerides, a type of blood fat that contributes to clogged arteries.
The findings, reported in the Journal of Nutrition, suggest that trading in some carbs for protein may do dieters good.
For the study, 130 overweight adults were randomly assigned to one of two calorie-restricted diets: the commonly recommended higher-carb diet, with about 15 per cent of calories coming from protein, 55 per cent from carbohydrates and 30 per cent from fats; or a moderate-protein diet where 30 per cent of calories came from protein – including lean meat, low-fat dairy and nuts – while 40 per cent came from carbs, and 30 percent from fats.
All participants were given menu plans and attended weekly meetings wiht a dietitian to help them stick with their new lifestyle.
After one year, the average weight loss was similar in the two groups – 10.5 kilograms with the moderate-protein diet, versus roughly 8.5 kilograms with the high-carb diet.
However, the moderate-protein former group lost more fat mass, and had greater improvements in both HDL and triglyceride levels.
The extra protein at each meal helps dieters preserve “metabolically active” muscle mass, explained lead researcher Dr. Donald K. Layman, of the University of Illinois in Urbana. At the same time, he told Reuters Health, the diet’s lower carbohydrate content means lower levels of the blood-sugar-regulating hormone insulin.
So the diet encourages the body to shed more stored fat, according to Layman.
The greater improvements in triglycerides, he said, is largely the result of cutting carbs, which can raise triglyceride levels.
A problem with any diet is that people have to do it right to be successful. In this study, dieters in both groups got a lot of help, with planned menus and weekly educational sessions. Whether people would fare as well on their own is unclear.
“One of the problems with moderate protein diets is that people bring old diet concepts to their approach,” Layman said.
For example, he said, the concept of eating “lots of small meals” throughout the day works when the diet is high-carb, low-fat because people are hungry more often – but it’s a bad idea with a moderate-protein diet.
“The important change is three consistent meals with balance of protein and carbohydrates at each meal,” Layman advised.
“A higher protein diet is not more protein at dinner, but balanced protein at breakfast and lunch.”
Story taken from The Age Website, March 19th 2009.
Dr. Hooper’s Comment
This is another good article about the benefits of a protein adequate diet. Something that I have written about, and discussed with patients for many years.
The key issue in this story is probably the last line in the article: ‘A higer protein diet is not more protein at dinner, but balanced protein at breakfast and lunch.’
I could not agree more!!
When I discuss protein adequate diets to patients, the first thing most people think about is having a huge piece of meat at dinner and going to bed on a rather bloated, steak filled stomach.
No. That’s not the way to do it.
Protein is like putting a log of wood on the fire. Carbs are like kindling.
Get the protein on the (metabolic) fire when you need it. Early in the day.
In reality, dinner should be your fifth or sixth meal of the day. So you don’t need to overload your system.
Most athletes do it this way and that it how they maintain such good energy throughout the day, while increasing lean muscle mass.
Improving our lean muscle mass, reducing fat and increasing our energy – something we could all do with!
So the key to increasing your protein is to get it in early. You don’t have to have steak and eggs in the morning, there are many food alternatives.
If you cannot be bothered cooking breakfast. DON’T SKIP BREAKFAST. And don’t waste your money on a pre-mix like ‘up and go’ or an ‘energy drink’ they are full of preservatives and sugar. Or worse they are ‘sugar free’ and contain aspartame. Aspartame is by far, the most dangerous substance on the market that is added to foods.
Prepare some food to go the night before, or try a great tasting smoothie if you are in a hurry and can’t stomach eating too much. Check our article on Super Smoothies to give you some ideas.
What else can you do to maintain the Correct body weight?
- Exercise on a regular basis. Exercise is perhaps one of the best things you cando to improve your mood, combat depression, and burn some extra calories. Get out in the sunshine. Go for a walk. Run around the Lake. Regular, progressive exercise is your best natural ‘anti-depressant’ and stimulant for developing lean muscle mass.Also, diet and exercise tend to go hand in hand. That is, if you are exercising regularly you tend to be more proactive about what you eat. And vise versa.
- Eat regular small meals as outlined in the Wellness Protocol;The best meals should always contain a quality protein source that hasessential amino acids (e.g. eggs, lean meat or cold water fish). AminoAcids found in protein sources are important in providing the rawmaterial for your brain’s neurotransmitters to work correctly.
- If you haven’t got time to make all your meals and would like a protein powder that can be used as a weight loss and meal replacement drink try IsoWhey Complete. It is one of our most popular weight loss formulas and one of the leading products on Emed.
- We have created a good meal planner that you can use to help point you in the right direction with what to eat and when.
- If your diet is pretty good, and you still have fatigue or low energy then use a great multi-mineral and multi-vitamin such as Tresos B or Multi essentials. If your diet is not that good, then definately make sure you take a high quality Multi. It is the cheapest form of nutritional insurance you can take.
- Eliminating grains and sugars from your diet. All grains are acidic and create a pro-inflammatory state. The more grains you eat, the more fatigued you will feel.Grains are the most common source of unnecessary carbohydrates in the Western Diet (besides soft drink in America). Remember each slice of bread you eat will require an average person about 20 flights of stairs to burn the calories from the bread. Consider skipping the bread if you take the lift.
- Fish is a great source of protein and essential fatty acids. Try to bump up the amount of fish you eat each week. If you are not getting at least 4 serves of fish per week then you will need to increase your intake of omega-3 fats by supplementing with EPA/DHA.
- Increase your water intake. How much water should you drink?