 I'm an advocate of following a high-protein diet especially during a fat loss phase. But let's look to the research, at this interesting study, that aimed to answer the question; "Do higher protein diets enhance weight loss?" - Farnsworth and colleagues were one of the first groups to examine this question in 2003. How did they do it? 🔍 👉66 overweight or obese participants (43 females; 14 males, 9 dropouts) 👉Randomized to either an High Protein (HP) or Standard Protein (SP) energy-restricted diet for 12 weeks, followed by a 4-week maintenance phase (16 weeks total) 👉Participants were mostly sedentary and instructed to maintain current activity levels (not controlled) ..... The two diets Both diets were matched for energy 💪High-Protein Diet 💪 -- Composed of 40% carbs, 30% protein, and 30% fats. Low-fat cheese, and skim milk powder are provided to make up the difference in protein Standard-Protein Diet --Composed of 55% carbs, 15% protein, and 30% fats. Rice and rice noodles are provided to make up for the difference in carbohydrates. Significant weight loss occured in both groups (mean = 7.9kg) with no differences between diets Fat loss (mean = 6.9 kg) was observed in both groups with no difference between diets Females had little to no losses (-0.1 kg) of lean mass in the HP group vs. the SP group (-1.5 kg) Glycemic response to a test meal as well as serum triglycerides were reduced in the HP diet more so than the SP diet. ..... But, there were some things to consider... 🧐 🤷♂️ Was it really "High" Protein? Because protein was calculated based on % of total energy intake, males consumed much less per kg of body weight than females (1.1 vs. 1.4 g/kg) 🤷♂️ The Test Meal The test meal against which they measured insulin and glucose reponses were the same as the respective diets. 🤷♂️ Should these have been the same for both groups, to truly assess the difference between the diets? .... Takeaways ✊ "Higher" protein diets improved the retention of lean mass in women during weight loss Protein intake should be calculated as grams per kg of body weight, not % of energy intake. Energy balance is KEY! 3 Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
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