Research has found that eating more protein can enhance your physique From Rutgers University

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According to Rutgers University research, eating more protein when dieting can improve food choices and prevent the loss of lean body mass. According to the review of the summary data of many weight loss trials conducted by Rutgers University, even a slight increase in protein consumption will have a significant impact on the quality of people’s food choices, ranging from 18% to 20% of their total calorie intake. The study was published in the medical journal Obesity.

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Sue shapses, the author of the study and a professor of nutritional science at the school of environmental and Biological Sciences (SEBS) of Rutgers University, said: “during dieting, self selected, slightly higher protein intake is accompanied by more intake of green vegetables and less refined grains and added sugar. This is somewhat remarkable. But this is what we found.”

Researchers also found that when dieters’ protein consumption increased moderately, they saw a lower loss of lean body mass, which is usually associated with weight loss.

Dieters who follow calorie restricted weight loss programs usually reduce the consumption of nutritious meals that include micronutrients such as iron and zinc. Researchers said that higher protein intake is usually associated with healthier outcomes, but the relationship between protein consumption and dietary quality is not very clear.

“As far as we know, the effect of self selected dietary protein on dietary quality has not been studied like this before,” pointed out Anna Ogilvie, the co-author of the study and a doctoral student in the Department of nutritional science of Rutgers SEBS. “It is very important to explore the relationship between protein intake and dietary quality, because in the United States, dietary quality is often not ideal, and high protein diet is very popular.”

These data were collected from more than 200 men and women who participated in clinical studies funded by the National Institutes of health at Rutgers University over the past two decades. The Association for the advancement of food and Nutrition Sciences, headquartered in Washington, D.C., funded the study’s food records and dietary quality surveys.

The participants’ body mass index showed that they were either overweight or obese, and their ages ranged from 24 to 75. During the six-month period, all participants often attended nutrition counseling and support meetings, and were urged to lose weight by following a diet that lacked 500 calories.

The guidelines of the American Academy of nutrition and diet and the American Diabetes Association encourage participants to allocate 18% of their calorie intake to lean meat such as poultry, unprocessed red meat, fish, beans and dairy products, and the rest to fruits, vegetables and whole grains. They are advised not to eat saturated fat, refined grains, sugar and salt.

The participants kept detailed food records, and the researchers were responsible for analyzing the quality of the diet, the specific types and proportions of food consumed, and the specific source of protein. Then, the researchers characterized the participants who chose their own protein intake as low protein method or high protein method, the former representing 18% of total calories from protein and the latter 20%.

The study concluded that:

Both the low protein group and the high protein group lost the same weight – about 5% of their body weight within six months;

People in the high protein group generally chose a healthier food combination to eat;

People in the high protein group especially increased the intake of green vegetables and reduced the intake of sugar and refined grains;

People in the high protein group were better able to maintain their lean muscle mass.

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