Eat more protein to lose weight

Want to lose fat? Recently published research shows that increasing protein and decreasing the amount of carbohydrates you eat may be the best way. Subjects in one study who increased their protein intake to 0.73 grams per pound of bodyweight lost twice as much bodyweight and significantly less muscle than subjects who ate a high carbohydrate diet that consisted of the same amount of calories but half as much protein. Both groups of subjects decreased their total cholesterol levels but the high protein group also decreased triglyceride levels, which play a role in measuring your risk for heart disease. The dieters in the high protein group also had more stable blood sugar levels and remained full for a longer period of time after each meal.

These results show that simply cutting calories isn't the best way to lose weight. Increasing the amount of protein you eat every day by eating more lean meats or drinking a couple of protein shakes and reducing the calories you consume can double your weight loss efforts. You don't have to completely eliminate carbohydrates from your diet either, since the subjects in this study still got about 30% of their daily calories from carbohydrates. This provides ample room to eat lots of nutrient rich fruits and vegetables.

Source: Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles During Weight Loss in Adult Women.