As I'm sure Laurie and many other of you know by now, protein is an essential part of a sensible fat loss diet. But how much protein is enough??
There is a plethora of evidence available now that increasing protein to 25-30% (or more) of your diet, while reducing carbohydrates to 40% or less, is very beneficial to fat loss in almost all settings it’s been explored. I’m not into “fad’ diets, but a lot of the research does implicate eating “in the zone” to be a safe and effective way to manage your weight (and no I don’t mean eating lots of commercial Zone bars full of c**p).
Dotted lines are where I’ve edited out some of the more boring statistical and scientific jargon…………..
Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women.
BACKGROUND: Limited evidence suggests that a higher ratio of protein to carbohydrate during weight loss has metabolic advantages. OBJECTIVE: The objective was to evaluate the effects of a diet with a high ratio of protein to carbohydrate during weight loss on body composition, cardiovascular disease risk, nutritional status, and markers of bone turnover and renal function in overweight women. DESIGN: The subjects were randomly assigned to 1 of 2 5600-kJ (1400 cal) dietary interventions for 12 wk according to a parallel design: a high-protein or a high-carbohydrate diet.…………CONCLUSION: An energy-restricted, high-protein, low-fat diet provides nutritional and metabolic benefits that are greater than those observed with a high-carbohydrate diet.
Effects of protein vs. carbohydrate-rich diets on fuel utilisation in obese women during weight loss.
BACKGROUND: Energy restriction is a common therapeutic approach for weight reduction, but the most effective macronutrient distribution of the hypoenergetic diet as well as the role of the metabolic processes involved require further investigations. OBJECTIVE: To study the effect of a high protein hypoenergetic diet compared with a high carbohydrate hypoenergetic diet on fuel utilisation changes during the weight loss process in obese women. DESIGN: Eleven obese women were randomly assigned to a 10 week dietary intervention study comparing High Protein (30% protein) or High Carbohydrate (55% carbohydrate) energy restricted diets providing 30% energy fat content…………. RESULTS: On average, the individuals on the High Protein dietary group lost 4.4 kg more than those in the High Carbohydrate program, which was mainly due to a fat mass loss, with no statistical differences in lean body mass reduction……………….CONCLUSIONS: The replacement of some dietary carbohydrate by protein in energy restricted diets, improves weight and fat losses and specifically promotes fat oxidation in the fasting state, without major different in lean body mass depletion.
Basal and postprandial substrate oxidation rates in obese women receiving two test meals with different protein content.
BACKGROUND & AIMS: Fuel utilisation and storage in lean and obese subjects seem to be differently affected by the macronutrient distribution intake. The aim of this intervention study was to explore the extent to which the fat mass status and the macronutrient composition of an acute dietary intake influence substrate oxidation rates. METHODS: Fuel utilisation in 26 women, 14 obese and 12 lean, was measured over 6 hours to compare the metabolic effect of a single balanced protein (High Carbohydrate, HC) meal and a high protein (HP) single meal. The macronutrient composition as a percentage of energy of the HC meal was 55% carbohydrate, 15% protein and 30% fat, while the HP meal contained 40% carbohydrate, 30% protein and 30% fat…………..RESULTS: …………………..A single HP meal consumption produced higher postprandial (ie after meal) fat oxidation as compared with HC meal intake, in both obese and lean subjects, with no apparent changes in glucose oxidation rates. Furthermore, postprandial fat utilisation after the test meal intake was higher in obese than in the lean women………………. CONCLUSIONS: Net lipid oxidation depends on both short-term dietary composition intake and fat body mass, being significantly higher after a relatively high protein meal as compared to a balanced diet intake and in obese women as compared to lean controls.
Randomized trial on protein vs carbohydrate in ad libitum (eat all you want) fat reduced diet for the treatment of obesity.
OBJECTIVE: To study the effect on weight loss in obese subjects by replacement of carbohydrate by protein in fat-reduced diets. DESIGN: Randomized dietary intervention study over six months comparing two fat reduced diets (30% of total energy) strictly controlled in composition: High-carbohydrate (HC, protein 12% of total energy) or high-protein (HP, protein 25% of total energy). ……….RESULTS: More than 90% completed the trial. Weight loss after six months was 5.1 kg in the HC group and 8.9 kg in the HP, and fat loss was 4.3 kg and 7.6 kg, respectively whereas no changes occurred in the control group. More subjects lost > 10 kg in the HP group (35%) than in the HC group (9%). The HP diet only decreased fasting plasma triglycerides and free fatty acids significantly. CONCLUSIONS: Replacement of some dietary carbohydrate by protein in an ad libitum fat-reduced diet, improves weight loss and increases the proportion of subjects achieving a clinically relevant weight loss. More freedom to choose between protein-rich and complex carbohydrate-rich foods may allow obese subjects to choose more lean meat and dairy products, and hence improve adherence to low-fat diets in weight reduction programs.
High protein vs high carbohydrate hypoenergetic diet for the treatment of obese hyperinsulinemic subjects…………..
And so on