Weight Loss: High Protein Diet Vs Low Fat Diet - Which Is Better?

When it comes to weight loss diet regime, there are a lot out there. Still, various researches have shown that a moderately high protein diet is more useful than conventional low-fat, high carbohydrate diet plan for reducing the danger of developing diabetes and metabolic syndrome.

Study 1

A randomized trial study was done by Lisa A Te Morenga and reported in the Nutritional Journal 2011,10:40 to compare high protein and high fiber weight loss diet regime in girls with risk factor for metabolic syndrome.

The study covered 83 overweight ladies 18 - 65 years for 8 weeks. The females were put on a high protein diet plan (30% protein, 40% carbohydrate) or high fiber diet plan (50% carbohydrate, >35 g dietary fiber, 20% protein) with the aim to accomplish .five - 1 kg weight loss per week.

The outcomes showed for high protein eating plan, typical weight loss of four.five kg, reduction of body fat four. kg and reduction in waist circumference four.7cm. Compared to high carbohydrate diet program, average weight loss of 3.3 kg, reduction of body fat of 2.5 kg and reduction in waist circumference of 4.7 cm.

The high protein eating plan lost much more body weight and body fat as properly as higher lowering of blood pressure.

Study two

A study led by Leo Treyzon of UCLA Center for Human Nutrition on 100 obese men and women had been given a supplement of protein and carbohydrate powder drink as one meal replacement and 1 snack a day for 12 weeks. The diet regime strategy was to attain intake of 30% protein, 30% fat and 40% carbohydrate vs 15% protein, 30% fat and 55% carbohydrate.

The results after 12 weeks showed the higher protein meal achieved an typical weight loss of four.19 kg, body fat reduction of 1.65 kg, lean body mass reduction of two.78 kg, cholesterol reduction of 13.two mg/dL. Compared to lower protein meal achieved an average weight reduction of 3.72 kg, body fat reduction of .64 kg, lean body mass reduction of 4.06 kg and cholesterol reduction of 7.03 mg/dL

The higher protein eating plan resulted in similar weight loss as the lower protein diet regime. But the higher protein diet achieved significantly much more loss of body fat and higher reduction of cholesterol as nicely as lower lost of lean body muscle.

From these two studies, you can see that protein is the most vital nutrient that can boost weight and body fat loss without having losing lean muscle mass. Do note that the protein need to be from lean meat and plant base as it is nonetheless required to manage the saturated fat intake.