HealthLink: Higher protein intake sustains weight maintenance after weight loss
Research published in the January 2004 issue of the International Journal of Obesity found that a higher protein intake helped moderately obese men and women limit weight regain during a 3 month weight maintenance phase after weight loss. Compared to controls who consumed 15% of energy from protein, subjects who had a 20% higher protein intake, equal to 18% of energy during weight maintenance, had a 50% lower body weight regain, consisting only of fat-free mass. Subjects on the higher protein diet reported greater satiety even though their energy intake did not differ from the control group. Higher protein intakes during weight maintenance also resulted in a 50% decrease in energy efficiency and a lower increase in triacylglycerol and in leptin.
Other studies have also found that higher protein intakes contribute to the storage of fat-free mass, lower energy efficiency during overfeeding and increased satiety despite similar energy intakes. Thus, including protein-rich foods as part of a balanced diet may be an effective weight management strategy to help overweight clients achieve and maintain healthy weights. Higher protein intakes are well within the Acceptable Macronutrient Distribution Range of 10 to 35% of energy from protein recommended for adults in the National Academy of Sciences 2002 DRI report on macronutrients.
Consumer Tips:
Including protein-rich foods, such as lean meat, poultry and fish and lower fat milk products, as part of a healthy eating plan may help you feel more satisfied and make it easier to maintain weight loss. Visit the Nutrition Profile on the Dietitians of Canada web site for some general feedback on your intake of energy, protein, fat, carbohydrate, fibre, vitamins and minerals. Consult a registered dietitian for more thorough personalized dietary analysis and advice.
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