Looking to lose weight? Bust out the protein. A recent study published in the Journal of Nutrition found what figure athletes and bodybuilders already know. Diets with increased protein and reduced carbs are effective for weight loss and maintenance.
In this particular study the researchers put adults (average age 45) on one of two energy restricted diets for 4 months to induce weight loss: 1) 1.6 g protein per kg body weight and less than 170 grams carbohydrates or 2) 0.8 g protein per kg body weight and less than 220 grams carbohydrate. Both diets decreased their normal caloric intake by 500 calories/day. After 4 months the moderate protein group lost 22% more fat mass than the group consuming the RDA for protein (0.8 grams/kg body weight). However, there were no significant differences in weight loss (i.e. the higher protein group lost more fat mass but not more weight overall). After the initial weight loss period, subjects were than put on an 8 month weight maintenance diet. After this period, there were no significant differences in weight loss between groups. However, after the course of a year, researchers concluded that a moderate protein diet was not only more effective for losing fat mass and improving body composition but it also resulted in sustained reductions in triglycerides and increases in your good cholesterol (HDL) compared to the higher carbohydrate, RDA protein diet.
This study also compared participants who attained a weight loss of at least 10% body weight. Among the “biggest losers”, the group consuming more protein lost significantly more weight and more fat mass than the other group (RDA for protein, higher carbs).
These results clearly show that the RDA for protein is too low and if you want to drop some lbs (and I assume those lbs are fat pounds), then bump up the protein and watch your carbohydrate intake.