The weight loss effect of protein diet is not as good as that of controlled diet

On Dec 11,2024 In fitness diet

Some rumors say that high and low protein diets are used to lose weight, but what is the actual effect? A new study published here in the "American Journal of Medicine" points out that high-protein and low-protein diets are much less effective for weight loss than controlling calorie intake.

The research team invited 25 male and female volunteers to participate in the experiment, and all were observed in the hospital during the 10 to 12-week experiment. First, they were given meals to maintain a stable weight for more than 4 weeks, and then switched to high-calorie meals that were about 1,000 calories higher than before and provided with excessive amounts. At the same time, the subjects were divided into three groups and fed separately. Diets low in protein (~5% of energy from protein), moderate in protein (15%) and high in protein (25%).

After eight weeks of overeating, everyone gained weight regardless of protein intake, but the gain varied. The low-protein group gained an average of 6 pounds (about 2.7 kilograms), which was the least in comparison. However, due to the low protein consumption, the body stored more fat and lost more muscle than the other groups; the group eating normal protein increased by 13 pounds (approximately 5.85 kg); the high-protein group gained an average of 14 pounds (approximately 6.3 kg). Although they gained the most weight, their resting metabolic rate and net body weight were higher than those in the other groups. ​(Note: Basal metabolic rate calculator)

This study shows that under artificial control, the increase in fat is controlled by calories, while protein affects energy consumption and net weight, regardless of fat storage.

If you want to gain weight to build muscle, eating a high-protein diet can be effective, but if you want to lose weight, you should still focus on calories rather than protein intake. "Protein has its own effects, and calories also have its own effects. The two are not directly related." Dr. George Bray, the researcher of this experiment, said.

​Source: Fitsugar, JAMA