Monday, November 13, 2017

Protein Supplements And Weight Maintenance

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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