Role Of Protein In Weight Loss

High-protein diets persist as popular ways to lose weight. Diets such as Atkins, the Zone, Protein Power and South Beach work for many people, at least in the short term. Some medical organizations, such as the American Heart Association, still regard high-protein diets as an unsubstantiated and harmful way to lose weight. There is mounting evidence, however, that protein does play an important role in weight loss.

About Protein

Protein is present in every cell in the human body and most bodily fluids, explains MedlinePlus. Protein is made up of amino acids, many of which the body can produce on its own. Complete proteins offer nine essential amino acids that you cannot produce and must obtain through your diet. Complete proteins are mostly foods from animal sources, like meat, fish, poultry and eggs. The only complete vegetarian source of protein is soy. Dairy products also offer protein in forms like cottage cheese, milk and yogurt.

High-Protein Diets

High-protein diets usually call for 30 percent or more of daily calories to come from protein. The Institute of Medicine recommends healthy adults take in a minimum of 0.8g of protein per kilogram of body weight daily, but can safely consume up to 35 percent of daily calories in the form of protein. Diets high in protein are usually higher in fat--due to the nature of protein sources--and low in carbohydrates, like breads, cereals and grains.

Scientific Support

In a study comparing four diets, Atkins, Zone, Ornish or Learn, researchers from Stanford University Medical School found that those following the highest protein diet, Atkins, lost the most overall weight after six and 12 months, as reported the March 2007 "Journal of the American Medical Association." Two studies in the same May 22, 2003 issue of the "New England Journal of Medicine" previously highlighted the potential weight loss benefits of high protein diets. One of these studies found that obese subjects lost a greater amount of weight in just six months when following a low-carb, high-protein diet than subjects who followed a low-fat diet, and their health markers for cholesterol and insulin sensitivity improved. The other study also found that a low-carbohydrate, high-protein and high-fat diet yielded greater weight loss in six months compared to a more conventional weight-loss approach of emphasizing low-fat carbohydrates.

Potential for Weight Loss

Protein's benefits for weight loss were highlighted in a paper published by Harvard researchers in an October 2004 issue of the "Journal of the American College of Nutrition." Protein can help with weight loss because it takes a long while to digest and makes you feel full longer than refined carbohydrates. In addition, protein promotes more stable blood sugar levels, reducing incidences of cravings. Protein also revs the metabolism slightly because the body uses more energy during protein digestion. Protein helps support and build muscle, especially when combined with a regular resistance training routine. The higher amount of muscle mass you have, the more calories you burn at rest--promoting weight maintenance or loss.

Considerations

Simply increasing protein intake without regard for quality will not yield health or weight loss benefits. Fish and poultry are some of the best choices, says the Harvard School of Public Health. Extra-lean beef and egg whites are other proteins with minimal saturated fat. Avoid cured meats containing extra sugars, nitrates and fats, such as hot dogs, sausage and luncheon meats. Too much saturated fat, found in fatty cuts of meats, can increase your risk of developing heart disease.