Though weight loss was similar on the two diets, study
participants on the high protein diet saw improvements in blood lipids and blood pressure.
Consuming ≥ 3 g / kg / day from whole foods is pretty difficult so
the participants on the high protein diet were able to consume commercially available whey or beef protein powder.
Not exact matches
To demonstrate this, one study put
participants on a
high -
protein diet and allowed them to eat as much as they wanted.
A dietitian designed a
diet that met each study
participant's daily energy need and 750 calories in fats and carbohydrates were trimmed per day while maintaining the
protein amount based
on whether they were in the
higher - or normal -
protein group.
Some
participants were put
on a low -
protein diet with a
high glycemic index, some
on a low -
protein diet with a low - glycemic index, some
on a
high -
protein diet with a low - glycemic index and some
on a
high -
protein diet with a
high - glycemic index.
A study published in the Americal Journal of Clinical Nutrition reported that
participants who ate a
high protein and low carb
diet felt significantly less hungry and lost more weight than those
on a lower
protein medium carb
diet.
So for the average
participant on 1800 kcal, the
high protein diet provided 180g of carb and 135g of
protein,
In a head - to - head study of a simple
diet (eat more fiber) and a complex one (eat more fruits, vegetables,
high - fiber foods, fish, and lean
protein but also cut back
on salt, sugar, fat, and alcohol),
participants lost almost the same amounts of weight
on either
diet.