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Extra protein helps to maintain weight loss: weight regain after six months, 1.8 lbs vs 6.6 lbs
Wednesday, October 06, 2010 11:04 am Email this article
After losing an average of 13.8 pounds in a month on a very low calorie diet, people given an extra 30 grams of protein per day only regained 1.8 poundsover the next six months -- all of which was muscle -- compared to an weight gain of 6.6 pounds in people not given the extra protein according to a study from The Netherlands. Subjects: 113 overweight people, 45-years-old
The study included 113 overweight people with an average body mass index (BMI) of 29.3 and average age of 45.
Very low calorie diet for one month
Subjects lost weight on a very-low-calorie diet for four weeks.
Extra 30 grams of protein per day as one protein shake
Half the patients were given an extra 30 grams of protein per day.
The extra protein was provided as one packet of pure protein (calcium caseinate) per day to be dissolved in water, making a vanilla-flavored drink.
The protein drink contained no carbohydrate or fat.
Protein shake consumed at lunch or in the afternoon
Subjects were required to consume the protein drink at lunch or in the afternoon.
Average weight loss after one month: 13.8 lbs
The average weight loss was 7.5 percent of body weight or about 13.8 pounds.
Weight loss after one month on VLCD: 14.1 lbs vs 13.4 lbs
The extra protein did not significantly affect weight loss. Average weight loss was 14.1 pounds in the extra protein group compared to 13.4 pounds in the no-extra-protein group.
3 Month weight regain: 0 lbs vs 4.6 lbs
After three months, there was no weight gain in the extra protein group compared to a weight gain of 4.6 pounds in the no-extra-protein group.
6 Month weight regain: 1.8 lbs vs 6.6 lbs
After six months, the extra protein group had regained 1.8 pounds —all of which was muscle—compared 6.6 pounds in the no-extra-protein group.
Extra protein also reduced percent body fat: 33.8% vs 36.2%
The extra protein also reduced percent body fat.
Both groups began the study with an average of 37.8 percent body fat.
After six months, the extra protein group had an average percent body fat of 33.8 percent compared to 36.2 percent in the no-extra-protein group.
Conclusion: Extra protein helps maintain weight loss
An extra 30 grams of protein per day “improved weight maintenance in overweight subjects after a weight loss of 7.5 percent,” the authors concluded.
“In addition to a beneficial effect of dietary protein during weight loss, protein also appears to support [weight maintenance].”
Protein reduces appetite related to increased thermogenesis
“[A] relationship between satiety [the reduced desire to eat] and thermogenesis has been shown with using high-protein diets. We therefore suggest that the higher… satiety is due to increased thermogenesis,” the authors note.
(Thermogensis is the burning of body fat to produce heat.)
Comment: This is the first time I have ever heard this suggested.
Protein is most satisfying
Protein reduces appetite more than fat or carbohydrates.
Protein suppresses short-term food intake
“Protein consumption suppresses short-term food intake more than that of fats or carbohydrates, and even more than is expected from its [calorie] content alone (Anderson 1994),” the authors note.
High-protein lunch reduces food intake more than low-protein lunch
“Several studies have shown that a high-protein lunch decreases later food intake more than a lunch low in protein,” the paper continues.
Extra protein also cause less weight gain than the same number of calories from overeating fat or carbohydrates.
Lejeune M, Kovacs E, Westerterp-Plantenga MS. Additional protein intake limits weight regain after weight loss in humans. Br J Nutr. 2005 Feb, 93(2):281-89.
AUTHOR’S CONTACT INFORMATION
Ms M. P. G. M. Lejeune
Department of Human Biology
P.O. Box 616
6200 MD Maastricht, The Netherlands
+31 43 367 09 76 fax
Articles on the same subject can be found here:
On Mar 27, 2005 at 5:12 am Randy Smith, MD wrote:
. . . . .
Improved weight loss with extra protein is also consistent with lowering insulin levels since protein ingestion stimulates glucagon release. It is also important to consume extra protein during weight loss to avoid loosing lean body mass in the process. Dr. Smith http://www.antiagingatlanta.com
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