Back to Basics: Protein - The Original Weight Loss Supplement

Those of you who have some of my past posts relating to nutrition will no doubt notice that I place a great emphasis on the inclusion of adequate levels of protein in the diet. What’s that? The RDA for Protein is only 50-60g per day, and you already meet that? Well, I have two very good reasons why you should include MORE protein in you diet, regardless of what the back of a cereal box tells you or what your fitness goals may be…

Protein promotes hypertrophy (muscle growth & repair) Protein enhances fat loss

In a study conducted by Skidmore College, the researchers found that subjects who followed a high protein diet, in which 40% of their calories came from protein, lost significantly more body fat over 8 weeks than those following the government recommended low-fat, high carb diet. The fat loss effect was most pronounced in the abdominal area. The scientists suggested that one of the reasons behind this cod have been the fact that protein boosts the production of Peptide YY, which signals satiety and decreases hunger.

Still not convinced? Then, no doubt, the upcoming study led by Dr. Paul Arciero of Skidmore College will help to sell you on the merits of increased protein consumption. This results of this study confirm that obese individuals can lose weight and improve their markers of metabolic health just by adding several 20g shakes of whey protein to their diet. That’s right, the participants did not alter any other variables, INCLUDING energy intake and still lose body-fat. This finding is consistent with past studies conducted on mice.

So if 2012 is your year of new beginnings why not give yourself a running leap into the body you imagine by increasing your protein intake! What have you got to lose, other than some body fat?

Reference

Batterham, R. L., et al. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metabolism 4(3):223-233, 2006.