If you're trying to lose or maintain weight, you may be wondering just exactly what protein's role is in the weight loss game. Protein is a necessary component of a healthy diet and research shows that lean protein may be the key to healthy weight loss.
Protein
Protein is found in every cell of your body. It is the basic component of tissue, organs and muscle and is needed in the repair and replacement of cells. Protein is created from amino acids. Some amino acids are produced by your body, others are considered essential. In other words, they must come from your diet. Protein comes from both animal sources, such as meat, poultry and fish; and from plant sources, especially legumes, nuts, grains and certain produce. If you are a vegetarian, be sure to eat a variety of vegetables, fruits and grains to ensure that you get all the amino acids your body needs.
Protein Appears to Promote Weight Loss
Protein is very filling and will keep you feeling satiated for a long time. That sense of fullness allows you to reduce your caloric intake without experiencing unreasonable hunger that may drive you to abandon your diet. In 2008, researchers at Rowett's Research Institute studied the effects of a high protein-low carbohydrate diet against a diet of equal caloric content, but with a higher carbohydrate ratio. They found that study participants on the high protein diet lost 4.5 lbs. more than the control group. The high protein-low carbohydrate plan also appears to curtail hunger. Participants in this group reported less symptoms of hunger than those on the lower protein plan.
Protein and Lean Muscle Mass Maintenance
Including lean sources of protein in your diet is important to lean muscle mass maintenance. In a 12-week, double-blind study published in 2008 in Nutrition and Metabolism, weight loss participants received either a high-protein diet supplement or a lower-protein supplement of equal caloric value. As in the Rowett's study, the high-protein diet yielded a higher weight loss, but it was noted that the high-protein diet resulted in greater body fat loss, while preserving lean muscle mass. A 2010 Purdue University study found that not all proteins are the same. In fact, post-menopausal women who ate a high-meat protein diet lost bone mineral density when compared against participants who ate a vegetarian diet that included dairy and eggs.
Sources of Lean Protein
Most people tend to get enough protein. However, choosing the right kind of protein is important. Lean protein has a lower fat content and, according to the CDC can help control cholesterol and reduce your risk of heart disease. When shopping, choose cuts of meat that are marked "round, sirloin, tenderloin or chuck", and trim away any visible fat. Skinless chicken breast and fish, especially white fish, are also lean. High protein sources from plant-based foods include tofu and legumes, such as beans and lentils. Be sure to select skim or 1% fat milk, and foods that are labeled as low fat when selecting dairy products.
References
- Centers for Disease Control and Prevention: Nutrition For Everyone: Protein
- Rowett Institute; "Most Effective Weight Loss Diet Revealed"; Dr. Sue Bird; January 2008
- Nutrition and Metabolism: A Whey Protein Supplement Increases Fat Loss and Spares Lean Muscle In Obese Subjects: A Randomized Human Clinical Study
- Purdue University: University News Service; "Study: Higher Protein Diets Support Weight Loss, but May Lower Bone Density In Post-Menopausal Women"; Patterson Neubert, Amy; July 2010
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