Protein Rich Diet

For many years, coaches and trainers have been extolling the virtues of a higher protein diet, not only for muscle building, but also for weight loss. However, many people in the mainstream medical community have disputed its effectiveness. Now there's a really good piece of research that supports this notion 100%.


The Research

Researchers at the university of Illinois compared 2 calorie restricted diets- one, a protein rich diet designed to contain higher than normal levels of Leucine, an essential amino acid, the other a higher carbohydrate diet based on the food pyramid.

The findings?  Although both diets contained the same amount of calories, those on the higher-protein diet lost more weight.  Researchers called this the metabolic advantage of a protein-rich diet.

The study looked at 2 levels of exercise;

• Walking 2-3 times per week for a total of less than 100 minutes

• Walking 5 times per week for 30 minutes, plus 2 30 minute weightlifting sessions per week. 

While both groups lost weight, the protein rich, high exercise group not only lost more weight, but almost 100% of the weight loss was fat.  In the high carbohydrate, high exercise group, up to 25-30% of the weight lost was muscle.


How it Works

While both diets lowered total calories, the protein rich diet showed a greater drop in total carbohydrate calories.  By lowering carbohydrate calories the body will quickly turn to fat stores as a fuel source to provide energy.

By maintaining (or raising) protein levels the bodies muscle volume shows little or no drop, so maintaining a higher metabolism (the rate at which the body burns calories fro fuel).


Making it Work for you

Aim to consume 1g of protein per 1lb of bodyweight to maintain total muscle mass, and at the same time, reduce daily carb intake by 50-100g (200-400 kcal).  Maintain this for at least 4 weeks.  If weight loss stops decrease carbohydrate intake by a further 50g.