Overweight people who lost weight on low-calorie diets were able to maintain their weight loss more effectively by following a higher protein diet, according to a study. The study involved 120 people who had lost about 13 pounds in four weeks by following a very low-energy diet. They were then split into two groups--one group followed a moderately restricted diet while the other group followed a diet similar in calories but higher in protein content.
As a partial replacement for lunch, the high-protein group received a protein drink that resulted in an additional 30 grams of protein per day. The high-protein diet provided 18 percent of its energy as protein, compared with 15 percent protein in the control diet.
After six months, those on the high-protein diet had regained two pounds, while those on the control diet had regained about 6.6 pounds.
Further, body mass regained by those in the high-protein group was of fat-free mass, according to researchers.
There were also differences in waist circumference at the end of the 6-month study. Those following the high-protein diet lost an average 1.2 cm around the waist while those on the control gained 0.5 cm.
Also, those on the high-protein diet reported higher feelings of satiety and had a higher respiratory quotient than the control group.
Researchers concluded that additional protein intake may contribute to storage of fat-free mass and increase satiety and may result in improved weight maintenance.
European Congress of Obesity Helsinki Finland, June 4, 2003
Whether you are trying to lose weight initially or maintain your previous weight loss, optimizing your weight can be challenging because different people thrive on different types of diets.
While a high-protein diet may in fact be the ideal diet for some people, others may benefit from a more vegetarian-type diet with less protein and more complex carbohydrates from vegetables.
The secret to learning which diet is right for you lies in listening to your body and recognizing your Nutritional Type. At the heart of nutritional typing is the idea that we each have unique systems that are designed to thrive on unique combinations of protein, fat and carbohydrates.
nutritional type aside, there are other factors that can help the majority of people to reach their weight loss goals. These include eliminating grains and sugar from your diet and exercising. Grains and sugar will trigger an insulin response that will make your body inclined toward weight gain. Exercise will not only help to normalize your insulin levels, but will also help you to optimize your weight and fight infections.
For detailed information on how to reach your ideal weight by optimizing your diet, consider my new book, The No-Grain Diet. Included in this book is a section on how to deal with the emotional aspects of dieting that so often sabotage weight loss efforts using a psychological acupressure technique called EFT.
Another option for those trying to lose weight is Whey Protein with Aminogen® or Pea Protein. Whey Protein with Aminogen® is a completely nutritious meal replacement. While whole foods are best, if you don’t have time to pack you own healthy lunch and are tempted by fast food and vending machines, consider Whey Protein with Aminogen® instead. It has been my experience that Pea Protein is much more palatable when mixed with with half a banana, raw milk, and a raw egg. I also like to put 2 tablespoons of Organic Psyllium in for added fiber.
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