Dr. Wayne Campbell and his colleagues at Purdue’s University Laboratory for Integrative Research in Nutrition, Fitness, and Aging conducted a weight loss study of 46 overweight or obese women. The women were instructed to follow one of two reduced-calorie diets. Protein was 18% of the caloric intake in one group’s diet; it was 30% of the caloric intake of the second group’s diet. Each group consumed six ounces of lean pork per day for twelve weeks. It was their only meat source. The result was that the women who ate a higher percentage of protein were better at maintaining lean body mass while losing weight. This group lost 3.3 pounds of lean mass while the other group lost 6.2 pounds of lean mass. According to Dr. Campbell, the higher protein group reported feelings of fullness after meals. They also reported feeling positive and pleasant while dieting.
The results of an earlier study, conducted by Professor Donald K. Layman of the University of Illinois at Urbana-Champaign, concluded that eating high quality protein helps with maintenance of muscle mass and reduction of body fat. This is contributed to the amino acid, leucine, which can be found in protein; leucine is not produced by the body. It is present in foods such as beef, fish, poultry, and dairy products. Leucine is important because it regulates muscle and retention of muscle equals more calories burned. In his study, the group following the high protein diet lost two more pounds than the control group, maintained one pound more than they did, and improved their cholesterol and triglyceride levels. Furthermore, the women who participated in the high protein group were not as hungry between meals.
These studies show that your body needs protein; however, it’s important to choose the right types and the proper amount of protein. Consuming higher amounts of the right proteins may curb the appetite but reduction of calories and regular exercise is still necessary for weight loss.
Please check with your doctor or nutritionist before changing your eating habits. We are all unique in our dietary needs. It’s best to know the food choices that are right for you.
Blogs of interest:
Protein Power
The Hand Method of Portion Control
Dieting Myths Revealed
Have You Read These Bloggers’ Weight Loss Stories?
Typical Day of a Weight Watcher’s Dieter
Is Diet and Exercise Enough?