Protein, Fiber, & Weight Loss – The Evidence Continues
Monday, March 09, 2009
Board Certified Clinical Nutritionist Byron J. Richards,
It is very clear that getting enough protein and fiber are key fundamentals for anyone’s weight management efforts, especially as the months go by.
In a recent study obese participants were placed on two different types of calorie restricted diets, one high in protein and lower in carbohydrates and the other high in carbohydrates and lower in protein. The study showed that those on the higher protein diet lost more fat mass, had improved body composition, had lower levels of triglycerides, and higher levels of the protective HDL Cholesterol High-density lipoprotein that is one of five lipoproteins that enable cholesterol and triglycerides to be transported within the bloodstream to the liver and to the adrenals, ovaries, or testes for the production of steroid hormones. .
On the high protein diet individuals consumed 72% of their body weight in grams of protein per day, compared to 36% in the low protein group. This is more clear proof of the points I made in my in depth article, How Protein Helps Weight Loss.
Another study followed 252 women for 20 months and found that for each gram of additional fiber2 in their diet there was ½ pound less weight and less body fat. The researchers concluded by saying “increasing dietary fiber significantly reduces the risk of gaining weight and fat in women.”
Extra fiber is an excellent way to help you control portion size and stay on a healthier eating plan. The importance of fiber to weight management efforts is fully explained in my article, Fiber, Leptin, and Weight Loss.
These two studies highlight the importance of the Leptin Diet, principles I set forth back in 2002. In the March issue of the Journal of Clinical Nutrition there are five review articles explaining the extreme importance of leptin to weight management. Of course, regular readers of my newsletter are already familiar with this information. You can find the key breaking articles on this topic by reviewing my overview article, Top Leptin and Weight Loss Stories of the Past Year.
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