According to Heather 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 in 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.”
So 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.”
Consume ‘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.
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Heather J Leidy, P. M.-P. (2015, April 29). AJCN. Retrieved from The role of protein in weight loss and maintenance: http://ajcn.nutrition.org/content/early/recent
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:
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