High Protein Diets and Weight Loss

Written by Dr. Steve Chaney on . Posted in Uncategorized

Do High Protein Diets Reduce Fat And Preserve Muscle?

Author: Dr. Stephen Chaney

Healthy Diet food group, proteins, include meat (chicken or turkAre high protein diets your secret to healthy weight loss? There are lots of diets out there – high fat, low fat, Paleolithic, blood type, exotic juices, magic pills and potions. But recently, high protein diets are getting a lot of press. The word is that they preserve muscle mass and preferentially decrease fat mass.

If high protein diets actually did that, it would be huge because:

  • It’s the fat – not the pounds – that causes most of the health problems.
  • Muscle burns more calories than fat, so preserving muscle mass helps keep your metabolic rate high without dangerous herbs or stimulants – and keeping your metabolic rate high helps prevent both the plateau and yo-yo (weight regain) characteristic of so many diets.
  • When you lose fat and retain muscle you are reshaping your body – and that’s why most people are dieting to begin with.

So let’s look more carefully at the recent study that has been generating all the headlines (Pasiakos et al, The FASEB Journal, 27: 3837-3847, 2013).

The Study Design:

This was a randomized control study with 39 young (21), healthy and fit men and women who were only borderline overweight (BMI = 25). These volunteers were put on a 21 day weight loss program in which calories were reduced by 30% and exercise was increased by 10%. They were divided into 3 groups:

  • One group was assigned a diet containing the RDA for protein (about 14% of calories in this study design).
  • The second group’s diet contained 2X the RDA for protein (28% of calories)
  • The third group’s diet contained 3X the RDA for protein (42% of calories)

In the RDA protein group carbohydrate was 56% of calories, and fat was 30% of calories. In the other two groups the carbohydrate and fat content of the diets was decreased proportionally.

Feet_On_ScaleWhat Did The Study Show?

  • Weight loss (7 pounds in 21 days) was the same on all 3 diets.
  • The high protein (28% and 42%) diets caused almost 2X more fat loss (5 pounds versus 2.8 pounds) than the diet supplying the RDA amount of protein.
  • The high protein (28% and 42%) diets caused 2X less muscle loss (2.1 pounds versus 4.2 pounds) than the diet supplying the RDA amount of protein.
  • In case you didn’t notice, there was no difference in overall results between the 28% (2X the RDA) and 42% (3X the RDA) diets.

Pros And Cons Of The Study:

  • The con is fairly obvious. The participants in this study were all young, healthy and were not seriously overweight. If this were the only study of this type one might seriously question whether the results were applicable to middle aged, overweight coach potatoes. However, there have been several other studies with older, more overweight volunteers that have come to the same conclusion – namely that high protein diets preserve muscle mass and enhance fat loss.
  • The value of this study is that it defines for the first time the upper limit for how much protein is required to preserve muscle mass in a weight loss regimen. 28% of calories is sufficient, and there appear to be no benefit from increasing protein further. I would add the caveat that there are studies suggesting that protein requirements for preserving muscle mass may be greater in adults 50 and older.

The Bottom Line:

1)    Forget the high fat diets, low fat diets, pills and potions. High protein diets (~2X the RDA or 28% of calories) do appear to be the safest, most effective way to preserve muscle mass and enhance fat loss in a weight loss regimen.

2)     That’s not a lot of protein, by the way. The average American consumes almost 2X the RDA for protein on a daily basis. However, it is significantly more protein than the average American consumes when they are trying to lose weight. Salads and carrot sticks are great diet foods, but they don’t contain much protein.

3)     Higher protein intake does not appear to offer any additional benefit – at least in young adults.

4)     Not all high protein diets are created equal. What some people call high protein diets are laden with saturated fats or devoid of carbohydrate. The diet in this study, which is what I recommend, had 43% healthy carbohydrates and 30% healthy fats.

5)    These diets were designed to give 7 pounds of weight loss in 21 days – which is what the experts recommend. There are diets out there promising faster weight loss but they severely restrict calories and/or rely heavily on stimulants, they do not preserve muscle mass, and they often are not safe. In addition they are usually temporary.  I do not recommend them.

6)    This level of protein intake is safe for almost everyone. The major exception would be people with kidney disease, who should always check with their doctor before increasing protein intake. The only other caveat is that protein metabolism creates a lot of nitrogenous waste, so you should drink plenty of water to flush that waste out of your system. But, water is always a good idea.

7)     The high protein diets minimized, but did not completely prevent, muscle loss. Other studies suggest that adding the amino acid leucine to a high protein diet can give 100% retention of muscle mass in a weight loss regimen – but that’s another story for another day.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Joyce Merriman

    |

    What is your opinion of a vegan diet for an infant?

    Reply

    • Dr. Steve Chaney

      |

      It can be done, but I would engage a professional dietitian to help you design the diet. There is too much room for error to try it on your own

      Reply

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Latest Article

Headache Relief By Treating Your Shoulder

Posted June 18, 2019 by Dr. Steve Chaney

A Headache Remedy Can be Treating Your Shoulder

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

 

When you experience the debilitating effects of headache pain, you just want headache relief.

headache relief from painYour head throbs. It’s hard to think. It’s hard to enjoy life.

What should you do?

  • You could take Tylenol or some other drug, but that offers temporary relief at best.
  • You could see a chiropractor, but it may take multiple visits to correct your problem.
  • You could get a massage, but the headache will probably come back.

What you really want is a natural protocol you can use to make the headache go away whenever it occurs. There is such a protocol. It’s called muscular therapy, and I teach people how to perform it on themselves whenever a headache or joint pain occurs.

 

What Is The Difference Between Massage And Muscular Therapy?

There is a difference between massage and muscular therapy as a headache remedy, and both are worthwhile.  Massage is great for moving the fluids (like blood and lymph) through your body and getting muscles to relax. It’s perfect if you’re under stress and you feel like you’re going to explode.  A good massage therapist can have a positive impact on your nervous system and blood pressure, and you’ll come out walking on air.

Muscular therapy, the way I do it anyway, is more focused than it is general.  You’ve heard about spasms, but most people can’t visualize a spasm, so they ignore the term. You probably have an idea that a spasm may be painful, and it isn’t a great thing to have, but what is a spasm?

What is a Spasm

headache relief muscle knotsI explain it as a knot in the muscle.  Through some very complicated physiology (that none of us need to know about) the muscle forms a knot in the thick part of the muscle, and it’s putting a strain on the two ends.

Both ends are attached to a bone, so the pressure causes a strain on the end points and you have pain at the bone.  Most of the time the end points are just after the muscle crosses over a joint, so you end up with joint pain.

 

Too often people think this is arthritis and they are stuck suffering or taking strong drugs to mask the pain.  But in the majority of cases it’s not arthritis, it’s just tight muscles pulling on the bones of the joint and preventing them from moving freely.

But, all you need is to know where the knot (spasm) is, and then apply direct pressure on it.  Hold the pressure for 30 seconds or so, and then let go.  Keep repeating this until it doesn’t hurt anymore.

Headache Relief

headache relief shoulderLet’s say you have headache pain.  There are so many muscles that impact headaches that it would take a book (like my book: “Treat Yourself to Pain-Free Living”) to discuss each of them.  So, let’s just look at one muscle, the Levator Scapulae.

The Levator Scapulae is responsible for lifting your shoulder up.  In fact, the nickname for the Levator Scapulae is “the shrug muscle.” But look at this graphic and you’ll see where the knots form (the round red circles) and where you feel the pain (the red shaded areas).

You may not think to press on your lower neck/shoulder when you feel headache pain.  This muscle also causes the pain you feel in the middle of your back, between your shoulder blades.

 

And self-treatment is so easy!

 

headache relief shoulder muscle workYou can put your opposite thumb into the front of your shoulder as shown in this picture, and your fingers in the back of the muscle. Then squeeze your thumb and fingers so they pinch the entire muscle.

 

headache relief shoulder muscle pressure using wallOr you can put the perfect ball on the very top of your shoulder and then lean into the corner of a wall as shown in this picture.

 

What you are doing is forcing the acid (as in Lactic Acid) out of the muscle fiber so blood can fill the void and heal the muscle fiber.  As you do this you are untying the knot and the pressure is removed from the joint. In most cases the joint can now move more freely and without pain.

All the self-treatments in my book are just this easy!

Most people have significant pain relief, and I am happy to say many get total and permanent pain relief.  Try it yourself, self-treatment is easy.  The worst thing that can happen is nothing, and the best thing that can happen is regaining normalcy.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

pain free living book coverGet Treat Yourself to Pain-Free Living . It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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