How A Diet High In Protein Can Increase Your Metabolism And Burn Fat
High-fat, low-fat, low-carb… the battle of macronutrient-focused diets continues to rage on. What’s more, many of the advocates of these diets push outrageous claims not backed by research.
However, recent research released in the American Journal of Clinical Nutrition has added some additional evidence that a diet high in protein does indeed have incredible benefits - especially for those trying to lose fat.
Coming out of the University of Alberta, this study was designed to compare the impact of a high-protein diet versus a control diet on metabolism in healthy adults of both sexes.
43 healthy, normal-weight adults (19 females and 24 males) were included in a randomized, controlled, crossover design with participants allocated to:
- High-Protein Diet: 35% carbohydrate, 40% protein, and 25% fat
- Control Diet: 55% carbohydrate, 15% protein, and 30% fat.
Both with the same amount of calories.
Participants received the prescribed diets for 32 hours while inside a whole-body calorimetry unit (WBCU).
Energy expenditure, macronutrient oxidation rates and balances, and metabolic blood markers were assessed. Body composition was measured at baseline using DXA.
Compared with the control diet, the high-protein diet produced:
- Higher total energy expenditure - an average 81 (+/- 82) calories, and
- Higher fat burning rates - an average of 8g (+/- 20g)
This also corroborates other studies we’ve looked at.
We’ve discussed in other articles how eating a diet higher in protein makes it harder to gain fat (and subsequently easier to lose fat). This meticulously designed study adds some additional, hard evidence that a diet higher in protein does indeed increase your metabolism, and importantly, burns more fat instead of muscle, even when not in a calorie deficit.
Did you know Proteina has more lean protein than most meat, poultry, and seafood, and 32% more than regular cheddar cheese?