More protein, less weight: making better food choices

Credit: Unsplash+

The Power of Protein

A group of scientists from Rutgers University, a reputable institution, have discovered something interesting about diet and weight loss. They found out that if we eat more protein, we make better food choices.

Not only that, but it also prevents us from losing our muscle mass when we’re trying to lose weight. Their work was published in the respected medical journal called “Obesity”.

Looking into Past Studies

These scientists didn’t just come up with this idea overnight. They spent a lot of time analyzing old studies about weight loss. These studies collected data from over 200 men and women in the last twenty years.

These people were between the ages of 24 and 75. They were either overweight or really overweight, based on their body mass index, a common way to measure if someone’s weight is healthy for their height.

These people were part of a weight loss plan that involved eating 500 fewer calories each day than what they usually eat.

This kind of plan is called a “caloric deficit” plan. The participants would also meet regularly over six months to learn more about nutrition and get support.

They were told to make protein 18 percent of their diet. The protein had to come from lean sources, meaning it’s not fatty.

These include chicken, unprocessed red meat, fish, legumes (like beans and lentils), and dairy. The rest of their diet should be fruits, vegetables, and whole grains.

They were also told to stay away from unhealthy fats, refined grains (like white bread), sugar, and salt.

Protein’s Impact on Diet Quality and Muscle Preservation

What the scientists found out is really interesting. If people ate slightly more protein, increasing it from 18 percent to 20 percent of their diet, they made better food choices. That small change had a big impact.

Another good thing about eating more protein is that it helps us keep our muscle mass when we’re trying to lose weight.

Usually, when we lose weight, we also lose some muscle. But with more protein in the diet, that’s less likely to happen.

Often, when people try to eat fewer calories to lose weight, they end up eating less of the foods that give us important things our body needs, like iron and zinc.

More protein in the diet seems to help with this, but the scientists say we still need to learn more about why.

In conclusion, eating more protein while dieting can help us make better food choices and keep our muscles.

But like with anything, it’s important not to overdo it and to balance it with other nutrients our body needs. As the saying goes, too much of a good thing can be bad.

Follow us on Twitter for more articles about this topic.

Copyright © 2023 Scientific Diet. All rights reserved.