Article CAS Google Scholar Lea GA, Smith SR, De JL, Xie H, Rood Weigh, Martin CK: Effect of weibht protein content on weight gain, DEXA scan expenditure, and Lean protein and weight maintenance wright during overeating: a randomized controlled trial. Lean protein and weight maintenance avoid using tertiary references. Abstract A large volume of human clinical data supports increased dietary protein for favorable changes to body composition, but not all data are conclusive. Eur J Clin Nutr. Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE. Questions by Community Users on Healthy Eating.

Lean protein and weight maintenance -

Bray et al. reported that increasing a 1. Additionally, Petzke et al. While the aforementioned data point to a dynamic response to dietary protein intake it is difficult to extrapolate these findings from a healthy population to the obese. Thus, the second purpose of this review was to propose and examine protein change theory in effort to extend these findings.

Given variety of outcome measures reported in studies in this review Table 1 categorization was necessary. Keyword searches in the PubMed, Cochrane Central Register of Controlled Trials, and CINAHL databases were conducted up to July using the search criteria in Figure 1.

The protein spread theory portion Table 2 of this review examined weight loss trials with a protein intervention, weight loss trials followed by a weight maintenance period incorporating a protein intervention, and protein interventions that spanned both weight loss and weight maintenance periods.

Only two cross-over studies[ 38 , 56 ] were designed such that the habitual intake of participants prior to intervention could be determined and thus could be included in the change analysis.

See the legend of Table 1 for more on study categorization. This review focused on data from the past two decades present. A recent meta-regression encompassing — concluded that a greater intake of dietary protein enhances maintenance of lean mass by ~0. See the analysis by Krieger et al.

Based upon the aforementioned criteria, 51 studies were reviewed Table 1. Protein intake is related to body composition and metabolic health, and the RDA is a minimum needed for health in these areas.

Thus, the inadequate protein consumed by participants as defined by the RDA in the lower protein group of some studies may be viewed by some scientists as creating easier circumstances for a higher protein group to see improved anthropometrics vs.

this sub-optimal protein group. For this reason, study groups in which intake of the lower protein group was at or above 0.

Given rounding in the calculation methods that follow, studies with a lower protein group at 0. Although not perfect, dietary recalls can be reliable in classifying macronutrient intakes[ 71 ]. Data from dietary recalls and weighed food records were used for consistency, as this was the form of protein intake reporting used in all studies.

Studies using only food frequency questionnaires FFQs were excluded. Only some studies provided urine marker derived protein intakes. Energy intakes provided in mega joules or kilojoules were converted to kilocalories.

Dietary intake data sets for multiple time points were often combined as a composite and are noted Table 1. For both theories, after values were obtained for each study, means of particular groups of studies Figure 1 were calculated.

Thirty-five of the 51 studies examined showed superior body composition and anthropometric benefits of a higher protein intake over control. However, sixteen studies showed no greater body composition and anthropometric benefits of a higher protein intake compared to control.

We proposed protein spread theory and protein change theory as possible explanations for this discrepancy. Since some scientists may find excluding studies with a sub-RDA lower protein group a more balanced analysis of protein spread theory, a reanalysis was performed including only the 27 studies that met RDA inclusion criteria.

The 27 were divided into: 1 those 17 showing additional benefit to increased protein and 2 those 10 that did not Figure 2. This was close to the Similarly, the mean spread in the 10 studies showing no additional benefit of increased protein was Benefit versus no greater benefit group means were also provided for only those studies providing urinary biomarker verification of protein intakes Table 2.

Spreads in protein consumption between higher and lower protein groups in protein spread analysis. Not all weight loss only studies reported baseline dietary intake.

Since perhaps some scientists would find excluding studies with a sub-RDA lower protein group a more balanced analysis of protein change theory, a reanalysis was performed including only the 13 baseline intake reporting studies that met RDA inclusion criteria.

The 13 were divided into: 1 those seven showing additional benefit to increased protein and 2 those six that did not Figure 3. This was relatively close to the This was close to the 4. Percent deviation from habitual protein intake among groups in protein change analysis.

Only weight loss studies reporting baseline protein intake. This review supports our protein spread and change theories as possible explanations for discrepancies in the protein and weight management literature.

When these spreads and habitual deviations are lower, closer to Evidence weighs heavily toward studies showing anthropometric benefits of increased protein intake[ 2 , 11 — 44 ]. Those that did not support additional benefits still showed that higher protein was equally as good as an alternative diet[ 45 — 60 ].

Studies showing anthropometric benefits in the protein spread analysis had a higher protein group consuming on average For example, Leidy et al. Controls consumed 0. Higher protein participants consumed 1.

In another study, participants consuming 1. Similarly, during 26—52 wk weight maintenance, 3. There appeared to be some outliers within studies showing no additional benefit of a higher protein intake Table 2 , however, there appeared to be plausible explanations for nearly all outliers.

Wycherley et al. There were also similar trends for body mass and waist circumference[ 60 ]. A six wk study by Johnston et al. did not show a superior anthropometric effect of a Higher protein participants did have greater diet satisfaction and less hunger[ 72 ] which influences long-term dietary success[ 25 , 29 ].

Although there were no greater anthropometric benefits of a Meanwhile the higher protein group has more than double the urinary albumin level of lower protein participants at baseline, seeming to indicate some discrepancy between groups in protein metabolism[ 53 ].

Although there did not appear a plausible explanation why a A flaw in some long duration trials was that while no differences in weight loss were shown with higher protein, body composition was not assessed.

Additionally, protein intake spread between groups was often less than designed[ 45 , 46 , 48 , 57 , 61 ], a problem noted in a recent editorial[ 62 ]. Multiple studies in this review Table 3 showed 0.

There appeared to be three outliers in Table 3 [ 22 , 33 , 35 ]. Higher protein participants in these studies achieved changes in habitual protein intake of only 5.

Perhaps this spread, coupled with the fact that the lower protein groups in Mahon et al. and McMillan Price et al. reduced their habitual protein intakes the most of any studies in this review, Although not as pronounced, lower protein participants in the Frestedt et al.

Perhaps this coupled with the aforementioned spread was enough to allow for anthropometric differences between protein groups. Additionally in regard to the McMillan-Price et al. There was a There was also a small 6. Results were puzzling as lower GI can aid weight management.

However, spread in protein intake between low GI groups was only Thus, three of the four theory related means nearly fit our mean theory numbers, with all four fitting directionally. Some have shown gender difference in response to higher protein[ 20 , 42 ] while others have not[ 23 , 44 ].

In table 4 there appeared to be two outliers within studies showing no additional benefit of a higher protein intake, however, there appeared to be plausible explanations for both. Higher protein participants in a study by Rizkalla et al.

A flaw in previous trials was that at times higher protein groups consumed more protein than control, yet less than their habitual intake, and saw no difference in anthropometrics[ 33 , 52 , 57 , 61 ]. Habitual intake mediates the effects of protein on bone health and satiety[ 73 , 74 ] and studies have shown that that the thermic effect of protein decreases over time while dieting[ 53 , 54 ].

We propose that changes in habitual protein intake may mediate the effects of protein on lean body mass[ 70 ]. Perhaps a progressive loss of body and lean body mass with dieting increases the capacity for amino acid deposition. Meanwhile this more rapid disposal of amino acids from circulation may mandate a progressive increase in protein intake to achieve satiety[ 74 ] and ultimately weight management goals.

The lack of accounting for protein distribution throughout the day may also explain outliers in this review. Two leading protein metabolism research groups have recently discussed the importance of spacing protein evenly throughout the day to optimize body composition endpoints[ 75 , 76 ].

Thus, it is unlikely that adding additional protein to meals that were already protein rich has the same effect as achieving a higher daily protein intake by adding protein to meals that were previously protein poor.

Recently, Layman et al. and Flechtner-Mors et al. Westerterp-Plantenga et al. Layman et al. If all studies reported these additional data sets and baseline dietary intakes, further insight could be gained. Although most studies in this review verified protein intakes with urinary biomarkers Tables 2 , 3 , 4 , the lack of these assessments in all studies is a limitation.

These measures should be assessed whenever possible as long term adherence to a weight loss diet is typically poor[ 77 ] and dietary recalls are prone to underreporting, although to a lesser extent than FFQs[ 78 ].

Additionally, the varied study durations, gender, age groups, protein types, and body composition assessments in this review are limitations, however, general conclusions can be drawn from the consistency in study findings per our theories.

Most adults habitually consume 88 g or ~1. Per protein change theory, a Baseline protein intake should be known prior to deciding the level of protein intervention during a trial.

Designing studies with sufficient spread between group protein intakes would more likely assure a considerable difference between groups is achieved during the trial even with an expected degree of dietary non-compliance.

Finally, there is need for further examination of our theories in the context of change from higher baseline protein intakes.

Higher protein interventions were deemed successful when there was, on average, a These findings support our protein spread and change theories. Further research is needed to determine if there are specific spread and change thresholds.

JDB holds an MS in Sports Dietetics, a BS in Exercise Science and is a Registered Dietitian and Senior Scientist for USANA Health Sciences, Inc. JDB is an Adjunct Professor to graduate students in the Division of Nutrition at the University of Utah. JDB has worked in the field with weight management clientele, collegiate, and professional athletes and in the lab researching shoulder biomechanics and the role of macronutrients in hypertension.

BMD holds a PhD in Molecular and Cellular Biology from Oregon State University and has published numerous original scientific studies, most recently on the role of vitamin D in active populations.

JDB and BMD are employees of USANA Health Sciences, Inc. This review was prepared on company time. Finkelstein EA, Trogdon JG, Cohen JW, Dietz W: Annual medical spending attributable to obesity: payer-and service-specific estimates. Health Aff Millwood.

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When it comes to losing Mainntenance and maintaining a healthy lifestyle, a well-balanced diet is crucial. Proteins prptein a vital role in weight loss mainteannce they Micronutrient balance you Lean protein and weight maintenance fuller for longer, increase maintebance and preserve muscle mass during the fat-burning process. However, not all protein sources provide equal benefits. Have you ever heard about lean protein? Well, according to experts, to achieve successful weight loss and avoid unnecessary fat intake, it is important to incorporate lean protein foods into your daily meals. Lean protein refers to protein sources that contain low levels of fat, particularly saturated fat and calories. Protwin in Weight Loss. Protein is essential for building muscle Lean protein and weight maintenance, Leann bone health, helps stabilize Lean protein and weight maintenance sugar prteinand can even help you feel Sugar alternatives for salad dressings satiated throughout the day. It should come as no surprise that protein can also play an important role in sustainable weight loss. But how exactly can protein be beneficial for losing weight, what types of protein should you include in your diet, and how much is the right amount? Although a calorie deficit can indeed have a large impact, there are other factors that play into weight regulation.