High-Protein Diets

Preserved lean mass and increase metabolism when dieting

  • In 2003 The American Journal of Clinical Nutrition published a 16-week study comparing the effects of a high protein diet and a standard protein diet on 57 overweight volunteers. While total weight loss did not differ between groups, women in the high protein group had significantly better preservation of lean body mass. The high protein group also showed a significant reduction in glycemic response and triglycerides. [Source]
  • In 2016 Cell Reports published a study comparing a calorie restricted diet consisting of .8 grams protein/kg body weight/day (55 grams/day for a 150 lb person) with 1.2 grams protein/kg/day (82 grams/day for a 150 lb person) on postmenopausal women with obesity. The higher protein diet reduced the decline in lean mass by 45 percent – though it also prevented weight-loss-induced improvements in insulin responses. [Source]

Improved body composition when combined with resistance training

  • In 2015 the Journal of the International Society of Sports Nutrition published a study in which 48 resistance trained men and women consumed protein at either 1 or 1.5 grams/lb body weight/day during a heavy resistance training program. The higher protein group, despite consuming significantly more total calories than the lower protein group, gained significantly less weight and experienced a greater decrease in fat mass and body fat percentage. [Source]

High protein vs high-carbohydrate breakfast for satiety

  • In 2006 The American Journal of Clinical Nutrition published crossover study which showed that a high protein, low-carb breakfast reduced ghrelin (the hunger hormone) more than a high-carbohydrate, low protein breakfast in a sample of 15 healthy men. [Source].

High protein breakfast – reduced cravings

  • In 2014 Nutrition Journal published a crossover study in which 20 overweight girls (average age 19) had the greatest reduction in post-meal food cravings when a high protein (35 grams protein) breakfast was consumed when compared a low protein breakfast (13 grams protein) or no breakfast. [Source]


  • In 2011 Cancer Research published an animal study which showed that both animal and human cancers grew slower in mice placed on a low-carbohydrate, high protein diet. The researchers also found that mice genetically engineered to have a high rate of mammary cancer that were placed on a high-carbohydrate diet had nearly a 50 percent tumor rate by age one, whereas no tumors were detected in the same breed of mice placed on a low-carbohydrate diet. [Source]


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