subject: 3 Must-know Benefits Of High-protein Diets [print this page] In an effort for weight loss or muscle gain, its important to remember that the composition of our diet plays a huge roll in the type of weight were losing or gaining. Obviously, a reduction in fat is preferential to a reduction in muscle and we want to gain muscle with the least amount of fat gain to accompany it. Theres no sense in becoming skinny-fat by dropping the wrong kind of weight or putting on too much fat while attempting to gain muscle. Thankfully, we can gain muscle in with minimal fat gain and lose weight with maximum muscle retention if we follow a methodical, rational nutrition and exercise regimennot too low in protein, healthy sources of carbs, lifting heavy, and avoiding excessive amounts of cardio.
That being said, numerous studies have shown the benefits of high protein diets on body composition. Ill share a few in this weeks article.
#1: High-protein diets have positive effects on satiety (appetite-reduction)
Heres the meat of the article (no pun intended). Perhaps the most significant of proteins beneficial qualities, studies have shown that, gram for gram, protein provides the most satiety of the macronutrients (proteins, carbohydrates, and fats). This quality makes adherence to high-protein diets easier, which is one the reasons that high-protein, low-carb dieters see more weight loss than participants in higher-carb diets.
#2: High-protein diets encourage muscle gain (predictably)
In a recent study published by the American Medical Association, researchers found that among three overeating groups (low-protein, moderate-protein, and high-protein), individuals in the low-protein group gained less weight than the moderate and high-protein groups; however, all three groups gained similar amounts of body fat. So, low-protein diets lead to fat gain rather than muscle gain in a hypercaloric situation. Basically, the calories from non-protein sources account for fat gain, but the extra protein does not.
#3: High-protein diets increase energy expenditure
In the same study mentioned above, resting energy expenditure (calories burned by the bodys normal functions) and total energy expenditure (total calories burned by the body) didnt change with the low-protein group, but were favorably increased by the high-protein diet.
Heres the studys conclusion:
Among persons living in a controlled setting, calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage.
Because of these benefits you want to make sure youre getting sufficient amounts of protein (shoot for 1 gram per pound of body weight every day), and fill in the rest of your caloric needs with high quality carbohydrates and healthy fats. Also, you want to make sure youre getting this protein from high-quality sourcesmeat, fish, eggs, and protein powder are ideal sources.
Thats it for this week. You can stay connected with my fitness ideas by going here: http://www.nextphasefitness.com/blog/
