According to obesity1-617x416Heather J Leidy, an assistant professor in the MU Department of Nutrition and Exercise Physiology in “The role of protein in weight loss and maintenance,” “Over the past 20 y, higher-protein diets have been touted as a successful strategy to prevent or treat obesity through improvements in body weight management. These improvements are thought to be due, in part, to modulations (adjustments) in energy metabolism, appetite, and energy intake. Recent evidence also supports higher-protein diets for improvements in cardio metabolic risk factors.” She and her colleagues found a reduction in triglycerides, blood pressure, and waist circumference. They found how-to-lose-weight-in-a-week1in the studies “greater perceived fullness and elevated satiety hormones after higher protein meals” in the test subjects. Their study did not support any effect on food intake at the next meal. Meta-analysis confirmed, “persistent benefits of a higher protein weight-loss diet on a body weight and fat mass.” It was found that any discrepancy in the results came from the lack of dietary compliance by the test subjects. 25 to 30 g of high protein per meal provided “improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.”

steak and eggsSo what more can be said? Eat breakfast, “There is evidence that supports unique benefits with increased protein consumption at breakfast for improved satiety and reductions in unhealthy snacking in the evening.”

High-Protein-Foods-Lose-Weight-FastConsume ‘complete protein’(proteins found in animal-based foods such as beef, pork, poultry, fish, eggs and dairy products contain all the essential amino acids and are easily digestible) over three meals as evenly as possible. “Quantities of at least ~ 25–30 g protein/meal provide improvements in appetite, body weight management, and/or cardiometabolic risk factors compared with lower-protein diets. In addition, under isoenergetic (equally active) conditions, the increase in protein appears to be the critical component, not the reduction in carbohydrates or fat” in your diet. Do not forget the fruit, vegetables, dairy, and fiber.

Dear readers, if you have read this far, the Captain would be most heartened if you would rate this and future articles and/or leave a comment at the top of the blog posts whether positive or negative. In this way, “The Fat Bastard Gazette” may better serve you and our entire readership.


Heather J Leidy, P. M.-P. (2015, April 29). AJCN. Retrieved from The role of protein in weight loss and maintenance: 

Sponsorship was provided by The Beef Checkoff, with additional support from The Dairy Research Institute, Egg Nutrition Center, Global Dairy Platform, Hillshire Brands and the National Pork Board. To view an informational supplement about research on the benefits of protein, visit:

University of Missouri-Columbia




Captain Hank Quinlan, Owner and Publisher, Chief Curmudgeon
Captain Hank Quinlan, Owner and Publisher, Chief Curmudgeon with Sam Borsalino, Assistant Publisher

Dear Hail-Fellows well met, “The Fat Bastard Gazette” is written and edited by your favorite curmudgeons Captain Hank Quinlan and

Flatfoot  Willie, Corespondent at Large with fellow Staff Writers
Flatfoot Willie, Correspondent at Large with fellow Staff Writers

Staff (monkeys in the back room). We offer an ongoing tirade to support or offend anyone of any large dimension, cultural background, religious affiliation, or color of skin. This gazette rails against an eclectic mix of circus ring ne’er do wells, big ring fatty and fatso whiners, congenital idiots, the usual motley assortment of the profoundly dumbfounded, and a favorite of intelligent men everywhere, the

May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity .
May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity .

“Great Booboisie.” Nor shall we ignore the wide assortment of shirkers, layabouts, and slugabeds.

Latest office staff confab at Fat Bastard HQ.
Latest office staff confab at Fat Bastard HQ.

All this and more always keeping our major focus on “Why so fat?”  Enough said? We at “The Fat Bastard Gazette” think so. If you like what you read, and you know whom you are, in this yellow blog, tell your friends. We would be elated with an ever-wider readership. We remain cordially yours, Captain Hank Quinlan and the Monkeys in the back room

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