Recent research reinforces the fact that consuming too many calories causes weight gain. And, when calories are in excess of needs, eating inadequate amounts of protein contributes more to fat gain than when eating adequate protein.
In the study, 25 healthy participants followed diets containing different levels of protein -- plus nearly 1,000 extra calories -- for eight weeks. The researchers looked at how the level of protein in the diets affected body composition, weight gain and energy expenditure in an inpatient setting where all of their food intake and activity could be monitored. The diets varied in the amount of calories derived from protein. The low-protein diet had 5% of calories from protein, the normal-protein diet had 15% of calories from protein and the high-protein diet had 25% of its calories as protein. All three diets included the same amount of carbohydrates, and fat made up the difference in the calories.
Not surprisingly, researchers found that everyone gained weight during the overeating period. However, people in the low-protein diet lost 2.2 lbs. in muscle mass, while those in the normal- or high-protein groups gained muscle mass during the overeating period. Muscle weighs more than fat, which is why they gained more weight. So, those on a low protein diet had a more unhealthy pattern of weight gain as it came from an increase in body fat and a decrease in lean tissue. In contrast, the high-protein diets led to increases in lean body mass and lower increases in fat.
What to do: To prevent weight gain eat a calorie-controlled diet with ample lean proteins such as fish, chicken, egg whites, lowfat dairy, and beans. Try to limit intake of excess fat and nutritionally poor carbohydrates including refined (white) grain products and high sugar foods. Replace these foods with a variety of healthy fruits and non-starchy vegetables to help fill you up and improve the quality of your diet.
SOURCE: Redman L, Diekman C. Journal of the American Medical Association. Jan. 4, 2012.
Adapted from article found at http://www.nlm.nih.gov/medlineplus/news/fullstory_120378.html
