inHUMAN Nutritions

High Protein & Fat Loss

High Protein & Fat Loss
Posted on: 2013-10-31 21:10:12 Ft.

Is there an optimal amount of protein to consume when dieting? A recent study suggests – yes! Keep reading for more info.

In a 2013 study, 39 adults were split into three groups and put on a calorie-reduced diet for 3 weeks. (Note: Diets were based on the Harris-Benedict equation, which is explained how to use on our website.) One group consumed the recommended dietary allowance (RDA) for protein, which is 0.36 g/lbs. per day. That’s about 64.8 grams of protein for a man who weighs 180 pounds. The second group consumed twice the RDA (0.72 g/lbs. per day), while the third group consumed three times the RDA (1.09 g/lbs. per day). All three groups followed a cardio- and weight-training program, but it was relatively mild.

The results showed that all three groups lost around the same amount of body weight, which was around seven pounds. (Not bad for 3 weeks.) However, the groups who consumed double and triple the RDA for protein lost more fat and less muscle mass!1

What’s interesting is that there wasn’t much of a difference in fat and muscle mass between the groups who ate two and three times more protein. That being said, it would be interesting to see if a more strenuous workout would favor the higher protein intake (three times the RDA). Regardless, the take-home message is clear – if you’re looking to shed fat and preserve muscle then you may want to consume at least twice the RDA for protein.

All of the content on this website is only for informational purposes. The information contained here should not be construed as medical advice and is not a substitute for professional medical advice, care, diagnosis, or treatment. Always consult a medical professional before starting any supplement, exercise or nutritional program.

Pasiakos SM, et al. (2013) Effects of high-protein diets on fat-mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. Sep;27(9):3837-47.