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Study Shows High-Protein Diets Take it Off. And Keep it Off.

Posted by Mindy on March 5th, 2009 at 09:33am

A recent study from the University of Illinois and Penn State University published in this month’s Journal of Nutrition shows that dieters are more likely to burn fat (instead of muscle), avoid cravings and keep weight off long-term if their diet is high in protein. The study’s test subjects were split into two diet groups and monitored during 4 months of weight loss and a subsequent 8 months of maintenance. The first group’s diet consisted of 30% protein, while the other group’s diet was based on the USDA Food Pyramid, which recommends 15% protein.

While the amount of weight loss in both groups was comparable, the 30% protein group lost significantly more body fat because the extra protein helped preserve their muscle. Four months into the study, the higher protein group lost 22 percent more body fat than the food pyramid group, and 12 months in, 38 percent more. In addition, more subjects on the moderate protein diet were able to stick with their plan and reported that they were not craving snacks or sweets. At the end of the study, subjects in the protein group had lost 23 percent more weight than the food pyramid group.

So if you are looking for a long term weight management plan, try looking for a diet that includes about 30% protein (and 40% carbs, 30% fat if you are looking to replicate the proportions in the study). Have you tried a high-protein diet? What were the results?