When it comes to weight loss diets, there are plenty of them out there. However, much research has shown that a moderately high-protein diet is more effective than a conventional low-fat, high-carbohydrate diet in reducing the risk of developing diabetes and metabolic syndrome.
Studio 1
A randomized trial study was conducted by Lisa A Te Morenga and reported in Nutritional Journal 2011, 10:40 to compare a high-protein and high-fiber diet for weight loss in women with risk factors for metabolic syndrome.
The study covered 83 overweight women aged 18 to 65 for 8 weeks. Women followed either a high-protein diet (30% protein, 40% carbohydrate) or a high-fiber diet (50% carbohydrate, >35 g dietary fiber, 20% protein) with the goal of achieving weight loss. of weight from 0.5 to 1 kg per week. .
The results showed for the high-protein diet, an average weight loss of 4.5 kg, a reduction in body fat of 4.0 kg, and a reduction in waist circumference of 4.7 cm. Compared to a high-carbohydrate diet, an average weight loss of 3.3 kg, a reduction in body fat of 2.5 kg, and a reduction in waist circumference of 4.7 cm.
The high-protein diet led to more body weight and body fat loss, as well as a greater reduction in blood pressure.
Study 2
A study led by Leo Treyzon of the UCLA Center for Human Nutrition in 100 obese men and women were given a protein supplement and carbohydrate drink powder as a replacement for one meal and one snack daily for 12 weeks. The diet plan was to achieve an intake of 30% protein, 30% fat, and 40% carbohydrate versus 15% protein, 30% fat, and 55% carbohydrate.
Results after 12 weeks showed that the high-protein meal achieved an average weight loss of 4.19 kg, a reduction in body fat of 1.65 kg, a reduction in lean body mass of 2.78 kg and a reduction in cholesterol of 13.2 mg/dl. Compared to a lower protein meal, he achieved an average weight reduction of 3.72 kg, a reduction in body fat of 0.64 kg, a reduction in lean body mass of 4.06 kg, and a reduction in cholesterol of 7.03 mg/dL
The high-protein diet resulted in similar weight loss to the low-protein diet. But the high-protein diet achieved much more loss of body fat and lower cholesterol, as well as less loss of lean body muscle.
From these 2 studies, you can see that protein is the most important nutrient that can increase weight loss and body fat without losing lean muscle mass. Keep in mind that protein should be lean meat and plant-based, as saturated fat intake still needs to be controlled.