The Study
Increasing dietary
protein has been shown to improve satiety and decrease subsequent energy
intake. Some studies have shown that increasing protein as a percent of
calories results in more weight loss when compared to lower protein diets.
However, the role of protein supplementation in weight maintenance is not known.
After an eight-week weight loss period, 220 subjects consumed a supplement of 45
grams per day of whey protein, whey protein plus calcium, soy protein or
maltodextrin (which served as the control group). Subjects were followed for
weight regain for a period of 24 weeks. By the end of follow-up, there were no
significant differences in weight regain among the 4 groups. American Journal of Clinical Nutrition
2017; 106:684-97.
Take Home Message
Protein serves a
lot of really important functions and it is important to include a lean source
of it at every meal. However, it looks
like aiding in weight maintenance is not one of these functions. There is no
need to supplement with protein shakes. Just get your protein from whole food
sources, as nature intended.
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