Research indicates that a high-protein, low-calorie diet is one of the best and most effective diets for weight loss, as certain food components aid in shedding pounds.
According to a recent study, individuals who consumed significant amounts of protein in their calorie-controlled diets were able to lose an average of 18 pounds over six months. Additionally, older participants in the study maintained their muscle mass and bone density despite weight loss. Previous studies have shown that incorporating more lean meats and low-fat dairy can enhance weight loss compared to merely restricting calories.
Moreover, nutrition experts believe that consuming large amounts of protein can help people feel fuller, thereby reducing calorie intake. Diets high in protein have also been linked to better sleep, which may further assist in weight loss. Adhering to about 30% of calorie intake from proteins also helps lower blood sugar and fat levels.
Dr. Christine Pevzner, a co-author of the study, states, "Doctors are hesitant to recommend weight loss for fear it might lead to muscle and bone loss, potentially causing mobility issues or increasing the risk of physical injuries." She adds, "This new study suggests that a high-protein, low-calorie diet can provide older adults with the health benefits of weight loss while preserving the muscle and bone mass they need to improve their quality of life as they age."
This study included 96 obese older adults who were followed on two different diets to observe the results and differences between them. Half were placed on a low-calorie diet for six months with some additional protein intake. Participants consumed 1 gram of protein per day for each kilogram of body weight and were provided adequate levels of calcium and vitamin D, which have also been associated with aiding in weight loss.
Meanwhile, the other half of the participants followed a weight maintenance diet. Results showed that those on the high-protein diet lost 18 pounds during the six months of the study, with most of the loss coming from fat.
