Higher protein intake while dieting leads to healthier eating – Neuroscience News

Summary: Incorporating a high-protein diet while dieting leads to healthier overall food choices and helps reduce lean body mass loss. Reduced lean body fat loss is associated with weight loss.

Source: Rutgers

According to a Rutgers study, eating a higher proportion of protein while dieting leads to better food choices and helps prevent loss of lean body mass.

An analysis of pooled data from several Rutgers weight loss trials shows that increasing the amount of protein, even slightly, from 18% of a person’s dietary intake to 20%, has a substantial impact on the quality of food choices made by the person.

The study was published in the medical journal Obesity.

“It is somewhat remarkable that a slightly higher self-selected protein intake while dieting is associated with higher consumption of green vegetables and reduced consumption of refined grains and added sugar,” says Sue Shapses, author of the study and professor of nutritional sciences. at the Rutgers School of Environmental and Biological Sciences (SEBS). “But that’s precisely what we found.”

Additionally, researchers found that a moderately higher protein intake offered another benefit to dieters: reduced lean mass loss often associated with weight loss.

Weight-loss diets that use calorie restrictions can often cause dieters to reduce their intake of healthy foods containing micronutrients such as iron and zinc. Ingesting higher levels of protein is often associated with healthier outcomes, but the link between protein intake and diet quality is poorly understood, researchers say.

“The impact of self-selected dietary protein on diet quality has never been examined before, to our knowledge, like this,” said study co-author and PhD student Anna Ogilvie. Rutgers SEBS Department of Nutritional Sciences.

“Exploring the link between protein intake and diet quality is important because diet quality is often suboptimal in the United States and high-protein weight-loss diets are popular.”

The data was collected from more than 200 men and women participating in clinical trials at Rutgers funded by the National Institutes of Health over the past two decades. The analysis of food records and diet quality for this study was funded by the Institute for the Advancement of Food and Nutrition Sciences in Washington, D.C.

The participants were between the ages of 24 and 75 and recorded a body mass index that classified them as overweight or obese. All participants were encouraged to lose weight on a 500-calorie deficit diet and met regularly for nutritional counseling and support over a six-month period.

Additionally, researchers found that a moderately higher protein intake offered another benefit to dieters: reduced lean mass loss often associated with weight loss. Image is in public domain

Participants received nutritional counseling based on guidelines from the Academy of Nutrition and Dietetics and the American Diabetes Association. They were encouraged to allocate 18% of their caloric intake to lean proteins, such as poultry, unprocessed red meat, fish, legumes and dairy products, and to spend the rest of their calories on fruits, vegetables and whole grains. They were discouraged from ingesting saturated fats, refined grains, sugar and salt.

Participants kept detailed dietary records, which the researchers analyzed for diet quality, specific categories of foods eaten, and specific protein ratios and sources.

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Participants who self-chosen their protein intake were then characterized by researchers as either a low-protein approach with 18% of total calories from protein or a higher-protein approach with 20% of protein intake. overall dietary intake from protein.

The study concludes:

  • The low- and high-protein groups lost the same amount of weight — about five percent of their body weight over six months
  • Individuals in high-protein groups chose a mix of healthier foods to eat overall
  • Individuals in the high-protein group specifically increased their intake of green vegetables and reduced their intake of sugar and refined grains
  • Individuals in the high-protein group were better able to retain lean muscle mass

Other Rutgers researchers on the paper include Yvette Schlussel and Lingqiong Meng from the Department of Nutritional Sciences at SEBS.

About this food and health research news

Author: Megan Schumann
Source: Rutgers
Contact: Megan Schumann-Rutgers
Image: Image is in public domain

Original research: The findings will appear in Obesity

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