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The high protein diet has become as popular in the mainstream media as it is in the fitness media. The basic premise behind a high protein diet is maintaining a high intake of dietary protein combined with reduced intake of carbohydrates or fats, or a reduction in the intake of both carbs and fats.
On average, a diet consisting of over 1.2 grams of protein per kilogram of body weight is considered to be high protein. It’s not a matter of simply eating as much protein as you can, since excess proteins can and will be stored as body fat. In fact, the Branched Chain Amino Acids, specifically leucine, can signal for an increase in body fat through the mTOR pathway - the same pathway that signals for an increase in muscle protein synthesis. The goal of any high protein diet should be to consume as much protein as will help us move towards our goals, but not create a caloric surplus by eating too much protein. The good news is that the average North American is already on a high protein diet (from a scientific standpoint) - with typical protein consumption being roughly 70-90 grams per day. They key is to learn how to maintain a slightly increased protein intake while not overeating (consuming more calories than you need). Funny enough, this suggestion of an elevated protein intake was actually the norm back in the late 1800’s.
Since then we’ve settled down a bit, but still argue about the best amount of protein to eat in a day. Most of the world’s governing bodies agree with a protein intake that averages around 60-66 grams per day.
And this is for good reason - A slightly high protein diet (roughly 100 grams per day) has been used successfully in many weight trials. This slightly elevated protein intake has also been shown to help with the muscle building process. High protein diets seem to have benefits for people who are working out and trying to gain muscle or lose fat. Protein supplements can be used if they are convenient, however I still do not see a large return on investment when it comes to branched chain amino acids or other Amino Acid supplements.
The current line of thinking in the fitness world is that high protein weight loss diets prevent muscle loss and lead to better overall fat loss during a calorie restricted diet, especially when compared to low protein diets. This belief comes from a rather large body of research that shows scientifically significant effects that stem from the consumption of a high protein diet while following a weight loss diet. So the concept of following a height protein diet for weight loss is based on science, but the overall effect may be exaggerated by main stream media.
As an example, a research study titled "Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women" published in the Journal of Nutrition compared a high protein diet to an adequate protein diet for its possible effects on weight loss. What scientists consider to be 'high protein' is very different then what fitness experts may call high protein. In fact, what this study considers to be high protein lands right in the middle of the range recommended in the book "How Much Protein".


So this study provides further evidence that you can add lean body mass while in a calorie deficit while following a high protein intake. It's also important to note that the group consuming roughly 66 grams of protein per day saw no change in lean mass over 16 weeks. The people consuming the lowest amount of protein did lose some lean body mass (about 1.5 pounds), however this amount is also lower than what most fitness media sources would claim. So while there does seem to be some difference in Lean Body Mass, the difference between the group who ate 40 extra grams of protein per day and the group who ate 15 less grams of protein per day was only 3 pounds over 16 weeks of dieting. Based on these findings it makes sense to follow a slightly high protein diet while dieting, however the increase does not have to be 'massive' by any stretch of the imagination. So while neither group lost an exceptional amount of body fat, there was still roughly a 3 pound difference at the end of 16 weeks. It's likely that you'll find the real benefits of a high protein diet while dieting may not be things you can 'see' on the scale or in the mirror.
In a second study published in the Journal of Clinical Endocrinology and Metabolism by the same group of researchers they found that the women in the high protein diet with high dairy saw positive improvements in many markers of bone turnover and adipokine levels, as well as markers of calcium, vitamin D status, and bone metabolism. In conclusion - In this research it seems that most of the health benefits come from the diet, exercise, and weight loss associated with losing weight.
How lean you are, how hard you are dieting (the size of your calorie defecit), your height, weight and activity level as well as how much protein you typically eat all probably factor into the amount of protein you should be eating. Finally, I think that anyone who is restricting their calorie intake in an attempt to lose weight should be following some form of High Protein Diet.
It seems as though the range of 70-120 grams per day suggested for muscle building may also meet the needs of many people trying to preserve muscle mass while losing fat. A randominzed trial of hypocaloric high-protein diet with and without exercise on weight loss, fitness and markers of the metabolic syndrom in overweight and obese women.
Dietary protein and exercise have additive effects on body composition during weight loss in adult women. Whether you want to know the truth about protein or fasting for weight loss, you can count on simple logical advice to get you the body you want. It used to be only bodybuilders, sports athletes, and weight lifters who consumed a high protein diet, but now it seems to be all the rage for anyone looking to build muscle, lose fat, or for general fitness and health. Well basically it’s a purposeful decision to increase the amount of protein containing foods you eat every day. That would be about 0.55 grams per pound of body weight, or about 95 grams in a 175 pound man. Protein by itself can also increase insulin secretion, and protein combined with carbs can increase the insulin response to a higher level than with you would get with carbs alone. In fact, some research has shown that a high protein diet performs better than a reduced protein diet (lower than average intake) when it comes to maintaining lean body mass during weight loss. Interestingly, high protein diets with extremely high protein intakes do not seem to be more beneficial than high protein diets with only slightly elevated protein intakes in the 70-120 gram range.


This way you can increase your total daily protein intake without over eating and risking fat gain. If you don't like How Much Protein, just let me know and I won't charge you the remaining 27 dollars. The women in the lowest protein group actually lowered their protein intake from what they normally ate by about 15 grams, landing them at around 55 grams of protein per day. And it would be a mistake to use a study where people eat 100 grams of protein per day to support the theory that people need to eat over 200 grams of protein per day for optimal weight loss. At the conclusion of the study the people in the High Protein Diet lost the same amount of weight as the people in the Lowest Protein Diet. So the range of 70-120 grams of protein per day during dieting seems to fit with these findings.
It's also important to note that these people LOWERED their average daily protein intake - so the result may have had more to do with the negative change in daily intake rather than the total amount of protein. In fact, if anything this research shows us that we should definitely not LOWER our protein intake during a diet. The High Protein Diet lost roughly 11 pounds of fat in 16 weeks, while the group with the lowest protein intake lost roughly 8 pounds of fat in 16 weeks. All groups saw reductions in markers of inflammation, reductions in percentage body fat and improvements of many markers of muscle strength.
However I have yet to see any evidence to suggest an average person needs to go beyond 150 grams of protein in a day. However, slightly higher amounts may be needed for people who typically eat higher protein diets while not dieting.
Dairy products, Lean Meats, eggs, nuts and protein supplements are examples of high protein foods that people would eat on a high protein diet.
However it should be stressed that in some of these studies, the people in the low protein diet group had their protein intake reduced from their normal intake, which may have caused some of the effect. Each time you increase your protein intake you’ll want to test your results to decide if you need to go higher, stay the same, or even decrease it a bit.
This could very well have been the case as we know that your body can adjust to the regular amount of protein it is getting on a daily basis.
There seem to be small (but significant) benefits from following a high protein diet while attempting to lose weight. In other words, if you suddenly drop your protein intake on purpose it might negatively affect your lean mass no matter how much you were eating. However, the definition of 'High Protein Diet' is not consuming 200 grams of protein per day, instead it may mean slightly higher than whatever you're currently eating.



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