![]() What the new study confirms is that higher protein intake is associated with reduced obesity. Researchers confirmed whey’s benefits in a 12-week trial that involved overweight subjects consuming whey protein at breakfast and dinner (14). Whey is also relatively low in calories making supplementation convenient for promoting muscle building while promoting breakdown of fat. Ideally, high-quality protein like whey should be consumed because of its advantages of helping maintain muscle during weight reduction. Numerous previous studies also show advantages of consuming protein in excess of the RDA (10-13). Nutrition researchers stress that the RDA of 0.8 grams per kilogram for protein represents the minimum amount of protein required to avoid deficiency (9). Moreover, no negative association was found between higher protein intake and cardiovascular disease risk (1). ![]() In fact, the good cholesterol HDL was 15 percent higher in those who ate more protein. Researchers from this study found the health effects of higher-protein diets were greater in overweight individuals with positive effects on HDL cholesterol, waist circumference, and BMI. Health benefits from a higher protein diet are often greater than those observed when eating a lower-fat, higher-carbohydrate diet consistent with the 2010 Dietary Guidelines for Americans and recommendations of the American Heart Association (8). The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake (7).” ![]() In a systematic review published in the Journal of The American College of Sports Nutrition, the authors concluded, “There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. Higher protein diets also remain popular and for good reason-people who consume more find they have an easier time managing weight and preserving muscle during weight loss (1). However, the newer research has all but exonerated high-protein diets of these concerns. Some studies have suggested that over-consuming protein like red meat may increase cardiovascular risk factors and all-cause mortality (4-6). Historically, nutritionists have been skeptical over eating a high-protein diet usually because of potential long-term adverse health effects (2 3). A higher protein diet would be 1 to 1.5 grams per kilogram equating to 70 to 100 grams for the same 150-pound woman. For instance, the RDA is currently 0.8 grams per kilogram, so for a 150-pound woman this translates into roughly 55 grams of protein per day. The results contradict recommendations established by the Dietary Guidelines for Americans. In regards to this study authors Stefan Pasiakos, Harris Lieberman and Victor Fulgoni noted, “These findings are consistent with previous studies and suggest that the cardiometabolic advantages of higher-protein diets are largely independent of energy, carbohydrate, and fat intake, but appear limited to HDL cholesterol, waist circumference, and BMI.” ![]() The findings published in the Journal of Nutrition, are from protein intake and cardiovascular risk factors that were assessed in approximately 24,000 US adults over a nine-year period. Researchers at the US Army Research institute of Environmental Medicine found an association between habitually consuming protein in excess of the recommended dietary allowance (RDA) and lower body mass index, a smaller waist, and higher levels of the HDL “the good” cholesterol (1). Eating more protein is linked to a smaller waist and better cholesterol levels, a new study finds.
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