Research Sheds Light On Why Protein-Rich Diets Aid Weight Loss'
CHAMPAIGN, 111. As nu
trition experts debate the ideal
combination of protein, car
bohydrates and fat that people
should eat, new research ex
plains for the first time how and
why a moderately high protein
diet may be the best for losing
weight.
The new findings suggest that
eating more high quality protein
will increase the amount of leu
cine, an amino acid, in the diet,
helping a person maintain
muscle mass and reduce body
fat during weight loss. Maintain
ing muscle during weight loss ef
forts is essential because it helps
the body burn more calories.
While the body makes many
other amino acids, it does not
produce leucine, so people need
to consume foods rich in it. Leu
cine is found primarily in high
quality protein foods such as
beef, dairy products, poultry,
fish and eggs.
The findings of two related
papers involving diets of in
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creased protein and reduced
carbohydrates appear in the
February issue of the Journal of
Nutrition. Both studies were led
by Donald K. Layman, professor
of nutrition in the department of
food science and human nutri
tion at the University of Illinois
at Urbana-Champaign.
Layman, also a professor in
the College of Medicine, tested
his hypothesis on 24 mid-life,
overweight women who con
sumed diets of 1,700 calories a
day for 10 weeks. Physical activ
ity of the participants was held
constant.
The control group ate accord
ing to the USDA Food Guide
Pyramid, consuming approxi
mately 0.36 grams of protein
and 1.3 grams of carbohydrates
per pound of body weight per
day.
Study group participants in
creased the amount ot protein
they ate daily to about 0.73
grams per pound of body weight
and reduced their intake of car-
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bohydrates to 0.95 grams per
pound of body weight.
They also built their diets
around high quality proteins,
which provided the optimal
level of leucine to improve body
composition. Leucine has been
shown to be a regulator of
muscle, which is important to
maintain when losing weight.
Layman cautions that it is a
mistake to think about dietary
protein as a percent of calories.
“What is important about my
plan,” he said, “is that protein
needs are based on body weight
and not on a percent of the calo
ries consumed.”
The study group’s daily diet
consisted of nine to 10 ounces of
meat, including at least seven
beef meals per week, three serv
ings of low-fat milk or cheese,
and a minimum of five servings
of vegetables. They also in
cluded two servings of fruit and
four servings of grains, pasta
and rice, and they ate in accor
dance with the National Choles-
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1 heart-healthy guidelines.
Most of the public debate
about diet continues to focus on
the extremes of very high
(Atkins’ Plan) or very low
(Ornish Plan) levels of proteins.
Layman’s plan falls within the
protein range recently recom
mended by the National Acad
emy of Sciences Food and
Nutrition Board. The USDA
Food Guide Pyramid falls at the
low end of the accepted protein
range.
In Layman’s study, both diet
groups lost a similar amount of
weight, about 16 pounds, but the
study group lost more body fat
and less muscle mass than the
control group. Those who fol-
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lowed the moderately high pro
tein diet lost two pounds more of
body fat, yet maintained one
pound more muscle mass than
the control group.
The study challenges the con
ventional wisdom about the role
of low-fat foods in weight loss,
Layman said.
“Traditionally, people have
built a diet around low-fat foods,
instead of high quality protein
foods. Study participants fol
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‘Sensible Solution,’ were twice
as effective in maintaining lean
muscle mass,” he said. “Muscle
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