A high-protein diet encourages eating more protein and fewer carbohydrates or fat to boost weight loss, improve energy, and enhance athletic performance. Protein is an essential nutrient for health. It is responsible for a number of important functions in the body, including hormones, enzymes, and cell repair and maintenance. Some research suggests that a diet high in protein can help overweight and obese women lose more fat while retaining lean muscle mass. However, when it comes to diets, one size doesn’t fit all; what works for one person may not work for another. That typically means eating fewer calories from carbohydrates or fats to keep your calories in balance. High-protein diets have been around for centuries. People indigenous to the Arctic region—where plant life is scarce—subsisted only on marine life and caribou. African warrior tribes were known to survive on only meat and milk.
An energy deficit i. As protein and resistance training are the two main anabolic stimuli, combining these two whilst dieting may be beneficial for body composition. This study investigated whether a high protein diet 2. After 4 weeks, loss of total body weight did not differ between groups, which is not surprising because the training regimen and the energy deficit was similar between groups. However, the high protein group lost more fat mass compared to the lower protein group 4. In addition, the high protein group even gained lean mass, while this was not the case in the lower protein group 1. The data suggest that with frequent intensive training, muscle mass loss can be prevented during dieting. A high protein intake has an additional positive effect on muscle mass and may help increase fat loss. Strengths of the study include that all meals and beverages were provided by the research team and the use of a four-compartment model to assess body composition. In conclusion, a high protein diet has a positive impact on body composition during a dieting program that includes frequent intensive exercise training.
I’m not hugely overweight or unfit, but I’d really like to get in better shape. I want to lose fat and build muscle, but I’m confused about whether I can do both at once. Should I focus on one goal first and then switch to the other? I’m eating a balanced diet and have seemingly been consuming maintenance calories for a while, as my body and weight haven’t changed. Training-wise, I like working out and do a bit of light weight training, classes like HIIT and Pilates, and sometimes go for a run. What do I need to do to start seeing change in both areas at the same time? Having two different goals like yours can make knowing how to train and adjust your diet confusing. There’s a lot of conflicting advice out there, but you’ll be pleased to know I’ve spoken with three experts in the area to find out the truth. People often talk about wanting to lose weight, but in most cases that’s not really what they mean.