To lose weight, you could eat less protein instead of fewer calories, a new study suggests. Scientists say limiting protein may be a “more appealing” strategy for some dieters to shed pounds.
Protein — including meat, beans and legumes — is an important part of a healthy diet. However, new research has shown that eating less of the stuff may be just as effective as restricting calories.
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The study was conducted on participants with metabolic syndrome – a term that combines diabetes, high blood pressure and obesity. The findings suggest that cutting protein may be an easier way to shed pounds for people with these health conditions.
“The study showed that reducing protein intake to 0.8 g per kg of body weight was sufficient to achieve almost the same clinical results as restricting calories, but without the need to reduce calorie intake,” said lead author. Rafael Ferraz-Bannitz, a postdoctoral researcher at Harvard Medical School.
“The results suggest that protein restriction may be one of the key factors leading to the known benefits of dietary restriction. Protein restriction diets may therefore be a more appealing nutritional strategy and easier to follow for people with metabolic syndrome.”
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In the study, scientists analyzed and tracked the diets of 21 volunteers with metabolic syndrome. The participants were admitted to the teaching hospital of the University of São Paulo during the 27-day period.
The volunteers ate less protein and lost weight, but did not lose muscle mass
(Image: Getty Images/iStockphoto)
One group was fed what the authors call a standard Western diet (50% carbohydrates, 20% protein and 30% fat) but with 25% fewer calories. For the second group, the protein intake was reduced to 10%.
Both groups had similar results, meaning those who ate less protein lost weight without cutting calories.
Due to a decrease in body fat, both groups lost weight and the symptoms of their metabolic syndrome improved. Losing body fat is associated with lowered blood sugar and more normal levels of lipids and blood pressure.
Co-author Maria Cristina Foss de Freitas summarized: “After 27 days of monitoring, both groups had similar results in terms of lower blood sugar, weight loss, controlled blood pressure and lower levels of triglycerides and cholesterol.”
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In particular, the volunteers lost weight without losing muscle.
Ferraz-Bannitz explained the significance of the finding: “We’ve shown that protein restriction reduces body fat while preserving muscle mass. That’s important because weight loss from restrictive diets is often associated with loss of muscle mass.”
The study by researchers in Brazil and Denmark is published in the journal Nutrients.
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