Join our community:
Sign up for helpful articles, special offers and more
Your Name
 
 

The protein proposition: are protein calories better for healthy weight loss?

The protein proposition: are protein calories better for healthy weight loss?


The protein proposition: are protein calories better for healthy weight loss?

Is a protein calorie like any other calorie when it comes to losing weight?
Many fitness experts insist that losing weight is just a matter of energy in versus energy out. They’ll say that a protein calorie is like any other calorie.
And in some ways, they’re right. At the end of the day, if you burn more calories than you take in through food, you’ll lose weight. And of course, the reverse is true as well.

The complexity comes because simply being alive burns far more energy each day than even the most intense workouts.  Plus, your body needs much more from food than simple energy – a wide range of nutrients, and sense of fullness, for example.

All of which means that losing weight healthily is actually about more than just counting calories.

Here’s what the research says about protein and weight loss
A few studies have now have shown that getting more of your calories from protein can support a healthy weight loss programme. For example:

•    One American study1  compared weight loss between women who ate a high-protein diet and those who ate a more carbohydrate-rich diet.  Total calories were the same for each group, as were exercise routines.  Those in the high-protein groups lost more total weight

•    Another study2  showed similar results among a group containing both men and women.  The researchers concluded that protein helped to reduce appetite, and that it encouraged participants to eat less food overall.

•    Finally, an Australian study3 showed that overweight people burned fat better after a high-protein meal than they did after they’d had a lower-protein meal.

Three ways to use the protein research to support your weight loss plan
Use these three simple tips to get the maximum benefit of protein in your weight loss efforts.

1.    Remember: total calorie intake may not be the whole story – but it still counts
That means you can’t simply add extra protein to your diet. Instead, look at how you could replace carbohydrate-rich foods with higher-protein ones.  That will ensure you get a greater proportion of your calories from protein… without increasing your overall energy intake.

2.    Get your protein from the right sources
Rich, fatty foods like bacon or soft cheeses may contain protein… but they’re also loaded with artery-clogging, saturated fat.  Look for high-quality, lean protein sources like fish, chicken, eggs, legumes and low-fat dairy.  Not only are they better for your heart, they’re also great sources of essential nutrients.

3.    If getting enough protein is a problem, try a protein shake
Protein powders can vary immensely, so look for one that’s made from high-quality ingredients, e.g. whey protein. Many shake mixes also include extra vitamins, minerals and weight-loss boosting herbs. Find one that mixes easily, and that tastes great too.

1Layman, DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau R A. Dietary protein and exercise have additive effects on body composition during weight loss in adult women.  Journal of Nutrition 135(8), August 2005
2David S Weigle,Patricia A Breen,Colleen C Matthys,Holly S Callahan,Kaatje E Meeuws,Verna R Burden, and Jonathan Q Purnell.  A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations1,2,3. American Journal of Clinical Nutrition.July 2005
3Batterham, M., Cavanagh, R., Jenkins, A., Tapsell, L., Plasqui, G. and Clifton, P. (2008), High-protein meals may benefit fat oxidation and energy expenditure in individuals with higher body fat. Nutrition & Dietetics, November 2008.

Post New Comment

The protein proposition: are protein calories better for healthy weight loss?

Will a healthy higher protein based diet be more effective for weight-loss? Learn how protein can intake can more effectively support your weight loss plan.
The protein proposition: are protein calories better for healthy weight loss?

Is a protein calorie like any other calorie when it comes to losing weight?
Many fitness experts insist that losing weight is just a matter of energy in versus energy out. They’ll say that a protein calorie is like any other calorie.
And in some ways, they’re right. At the end of the day, if you burn more calories than you take in through food, you’ll lose weight. And of course, the reverse is true as well.

The complexity comes because simply being alive burns far more energy each day than even the most intense workouts.  Plus, your body needs much more from food than simple energy – a wide range of nutrients, and sense of fullness, for example.

All of which means that losing weight healthily is actually about more than just counting calories.

Here’s what the research says about protein and weight loss
A few studies have now have shown that getting more of your calories from protein can support a healthy weight loss programme. For example:

•    One American study1  compared weight loss between women who ate a high-protein diet and those who ate a more carbohydrate-rich diet.  Total calories were the same for each group, as were exercise routines.  Those in the high-protein groups lost more total weight

•    Another study2  showed similar results among a group containing both men and women.  The researchers concluded that protein helped to reduce appetite, and that it encouraged participants to eat less food overall.

•    Finally, an Australian study3 showed that overweight people burned fat better after a high-protein meal than they did after they’d had a lower-protein meal.

Three ways to use the protein research to support your weight loss plan
Use these three simple tips to get the maximum benefit of protein in your weight loss efforts.

1.    Remember: total calorie intake may not be the whole story – but it still counts
That means you can’t simply add extra protein to your diet. Instead, look at how you could replace carbohydrate-rich foods with higher-protein ones.  That will ensure you get a greater proportion of your calories from protein… without increasing your overall energy intake.

2.    Get your protein from the right sources
Rich, fatty foods like bacon or soft cheeses may contain protein… but they’re also loaded with artery-clogging, saturated fat.  Look for high-quality, lean protein sources like fish, chicken, eggs, legumes and low-fat dairy.  Not only are they better for your heart, they’re also great sources of essential nutrients.

3.    If getting enough protein is a problem, try a protein shake
Protein powders can vary immensely, so look for one that’s made from high-quality ingredients, e.g. whey protein. Many shake mixes also include extra vitamins, minerals and weight-loss boosting herbs. Find one that mixes easily, and that tastes great too.

1Layman, DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau R A. Dietary protein and exercise have additive effects on body composition during weight loss in adult women.  Journal of Nutrition 135(8), August 2005
2David S Weigle,Patricia A Breen,Colleen C Matthys,Holly S Callahan,Kaatje E Meeuws,Verna R Burden, and Jonathan Q Purnell.  A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations1,2,3. American Journal of Clinical Nutrition.July 2005
3Batterham, M., Cavanagh, R., Jenkins, A., Tapsell, L., Plasqui, G. and Clifton, P. (2008), High-protein meals may benefit fat oxidation and energy expenditure in individuals with higher body fat. Nutrition & Dietetics, November 2008.
The protein proposition: are protein calories better for healthy weight loss?
 

More News & Articles

Date:Thursday, 11 July 2013

How can Chromium support your weight loss programme?

Chromium, what is it? How can it help a weight loss programme? Read the research here. ...