There is growing evidence within the scientific literature that high protein diets are more effective at producing long term weight loss than high fat or high carbohydrate diets. For example, a study in the Journal of Nutrition in 20091 demonstrated that moderate protein diets were more successful at producing sustained weight loss and improving the body composition of those people on more traditional higher carbohydrate diet. Epidemiological studies support evidence from clinical trials and show an inverse association between body weight and protein intake. A review of the published literature in the Journal of Nutrition in 20042 reported findings and concluded that 1.5 grams of protein per kg of body weight per day and 120 to 200 grams of carbohydrate resulted in increased body fat reduction while maintaining levels of lean body mass. Increasing protein intake may therefore increase the chance of causing successful long-term weight loss.
The exact reasons for the ability of protein to cause weight loss are not fully understood. However, researchers have identified a number of possible reasons for the success of high protein diets. these include a reduced energy efficiency of the food, increased thermogenesis, sparing of muscle protein through improved nitrogen balance, better control of blood sugar and increased satiety. Of these the ability of protein to decrease the glycaemic effects of a mixed meal and cause improved satiety are believed to be the most likely reasons for their beneficial weight loss effects. Protein in the stomach is delayed from leaving until digested peptides are detected in the small intestine. This delays the passage of other food, which remain in the stomach for longer. This increases satiety and delays the postprandial rise in blood sugar. Fish is a great way to increase protein intake because it also contains omega-3 fatty acids.
RdB
