Higher protein intake during diet leads to healthier eating: healing practice

High-protein diets prevent lean mass loss

Scientific studies show over and over again that high-protein diets can contribute to weight loss. a new to study now provides evidence that a higher protein intake during one diet also to one healthier diet leads and at the same time helps compensate for the loss lean body mass to avoid.

An analysis of pooled data from multiple weight loss studies conducted at Rutgers University (USA) shows that a small increase in the amount of protein in a person’s dietary intake of 18 to 20 percent has an impact significant in the quality of food choices. The study was published in the medical journal Obesity.

Moderately high protein intake

“It is notable that a self-selected slightly higher dietary protein intake is associated with a higher intake of green vegetables and a lower intake of refined grains and added sugars.”Sue Shapses said in a statement.

“But that’s what we discovered”explains the author of the study and professor of nutritional sciences at the Rutgers School of Environmental and Biological Sciences (SEBS).

Additionally, the researchers found that moderately high protein intake unified dieters Another advantage brought: a reduced loss of lean body mass, which is often associated with weight loss.

When dieting, healthy foods are sometimes reduced

Weight loss programs that caloric restrictions it can often lead people trying to lose weight to reduce their intake of healthy foods that contain micronutrients such as iron and zinc.

Ingestion of increased amounts of protein is often accompanied by healthier results been linked, but the link between protein intake and diet quality is poorly understood, experts say.

“The influence of the self-elected dietary protein To our knowledge, the quality of the diet has never been examined in this way.”says Anna Ogilvie, a co-author of the study and a doctoral student in the Department of Nutritional Sciences at Rutgers SEBS.

“Exploring the relationship between protein intake and diet quality is important because dietary quality in the US is often suboptimal and High protein diets for weight loss. they are popular”.

Overweight participants

The data was collected from more than 200 men and women who participated in clinical trials at Rutgers University funded by the National Institutes of Health over the past two decades.

The subjects were between the ages of 24 and 75 and had a body mass index that classified them as overweight or obese. All participants were encouraged to lose weight by taking a 500 calorie deficit diet followed, and met regularly for nutritional counseling over a six-month period.

They were encouraged to consume more than 18 percent of their calories lean protein like poultry, unprocessed red meat, fish, legumes, and dairy products, and spend the rest of their calories on fruits, vegetables, and whole grains. They were discouraged from consuming saturated fats, refined grains, sugar and salt.

The participants kept detailed food records, which the researchers listed nutritional qualityspecific categories of food consumed and specific sources of protein.

The subjects were then placed on a low-protein approach with 18 percent of the total calories protein or a higher protein approach with 20 percent of total dietary intake coming from protein.

Healthier Food Mix

The study concludes:

  • Participants in both groups lost the same amount of weight, approximately five percent of your body weight more than six months.
  • Those in the higher protein group opted for a combination of healthier food.
  • In particular, these participants increased their intake of green vegetables and reduced sugar and refined grains.
  • Those in the highest protein group were better able to maintain their fat-free diet muscle mass to get.

Author and source of information

This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.


  • Rutgers University: Higher protein intake during diet leads to healthier eating, (Accessed: 06/28/2022), Rutgers University
  • Anna R Ogilvie, Yvette Schlessel, Deeptha Sukumar, Lingqiong Meng, Sue A Shapses: Higher protein intake during calorie restriction improves diet quality and attenuates lean body mass loss; in: Obesity, (published: 2022-05-11), Obesity

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.


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