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Protein

Peer-Reviewed Scientific Articles​

Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials

October 2, 2019 No Comments

URL: https://academic.oup.com/ajcn/article/96/6/1281/4571449

Journal: The American Journal of Clinical Nutrition

Publication Date: 12/2012

Summary: Compared with an energy-restricted SP diet, an isocalorically prescribed HP diet provides modest benefits for reductions in body weight, FM, and triglycerides and for mitigating reductions in FFM and REE.

Key Takeaways

High protein diets are more favorable for reducing body weight, fat mass, and triglycerides, while also preventing reductions in lean muscle and resting energy when compared to standard protein diets

Increase Protein Intake to Lose Fat and Preserve Muscle

Comparative effects of low-carbohydrate high-protein versus low-fat diets on the kidney

October 2, 2019 No Comments

URL: https://www.ncbi.nlm.nih.gov/m/pubmed/22653255/

Journal: CJASN

Publication Date: 07/2012

Summary: In healthy obese individuals, a low-carbohydrate high-protein weight-loss diet over 2 years was not associated with noticeably harmful effects on GFR, albuminuria, or fluid and electrolyte balance compared with a low-fat diet.

Key Takeaways

Another set of data showing high protein diets do not cause kidney dysfunction.

High Protein Diets Will Hurt My Kidneys Right? Wrong!

Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women

October 2, 2019 No Comments

URL: https://academic.oup.com/jn/article/141/9/1626/4630649

Journal: The Journal of Nutrition

 Publication Date: 09/2011

 Summary: diet- and exercise-induced weight loss with higher protein and increased dairy product intakes promotes more favorable body composition changes in women characterized by greater total and visceral fat loss and lean mass gain.

Key Takeaways

High Protein diets that include increased dairy promote a larger increase in muscle and larger decrease in belly fat with exercise in women

Trifecta for Losing Belly Fat and Gaining Muscle: High Protein, Dairy, and Exercise

Protective effect of high protein and calcium intake on the risk of hip fracture in the Framingham offspring cohort

October 2, 2019 No Comments

URL: https://www.ncbi.nlm.nih.gov/m/pubmed/20662074/

Journal: Journal of Bone and Mineral Research

Publication Date: 12/2010

Summary: Middle-aged men and women show higher animal protein intake coupled with calcium intake of 800 mg/day or more may protect against hip fracture, whereas the effect appears reversed for those with lower calcium intake

Key Takeaways

An animal based high protein diet combined with increased calcium intake is protective against hip fractures.

Worried About Falls And Fractures? Eat Meat and Dairy

A High-Protein Diet With Resistance Exercise Training Improves Weight Loss and Body Composition in Overweight and Obese Patients With Type 2 Diabetes

October 2, 2019 No Comments

URL: https://care.diabetesjournals.org/content/33/5/969.long

Journal: Diabetes Care

 Publication Date: 05/2010

Summary: A total of 83 men and women with type 2 diabetes were randomly assigned to an isocaloric, energy-restricted diet of either standard carbohydrate or high protein, with or without supervised RT for 16 weeks. An energy-restricted HP diet combined with RT achieved greater weight loss and more favorable changes in body composition. All treatments had similar improvements in glycemic control and CVD risk markers.

Key Takeaways

High protein diets with resistance training are superior to standard carbohydrate diets with resistance training in regards to weight loss and body composition improvement.

Want to Lose Weight? Increase Protein and Lift Some Weights

Acid diet (high-meat protein) effects on calcium metabolism and bone health

October 2, 2019 No Comments

URL: https://pubag.nal.usda.gov/pubag/downloadPDF.xhtml?id=58087&content=PDF

Journal: Current Opinion in Clinical Nutrition and Metabolic Care

Publication Date: 01/2010

Summary: On the basis of recent findings, consuming protein (including that from meat) higher than current Recommended Dietary Allowance for protein is beneficial to calcium utilization and bone health, especially in the elderly. A high-protein diet with adequate calcium and fruits and vegetables is important for bone health and osteoporosis prevention.

Key Takeaways

High protein diets with calcium, fruits and vegetables can prevent bone deterioration and osteoporosis.

Weak Bones? Try Increasing Protein Consumption

Red meat consumption: An overview of the risks and benefits

October 2, 2019 No Comments

URL: https://www.sciencedirect.com/science/article/abs/pii/S0309174009002514

Journal: Meat Science

Publication Date: 01/2010

Summary: moderate consumption of lean red meat as part of a balanced diet is unlikely to increase risk for CVD or colon cancer, but may positively influence nutrient intakes and fatty acid profiles, thereby impacting positively on long-term health.

Key Takeaways

Moderate intake of lean red meat is associated with overall better health and will not increase your risk for heart disease or colon cancer.

Don't Let Anti-Meat Propaganda Trick You into Reducing Consumption

Relationship between animal protein intake and muscle mass index in healthy women

October 2, 2019 No Comments

URL: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/relationship-between-animal-protein-intake-and-muscle-mass-index-in-healthy-women/FDD4EBFB12C8089E4FF69555FF6BB98C

Journal: British Journal of Nutrition

 Publication Date: 12/2009

Summary: 21 omnivore and 19 vegetarian women were compared. Increased animal protein intake correlated with higher muscle mass index.

Key Takeaways

Eat more animal protein to increase muscle mass

Vegetarian Diet Leads to Lack of Muscle Mass

Psychological benefits of a high-protein, low-carbohydrate diet in obese women with polycystic ovary syndrome—A pilot study

October 2, 2019 No Comments

URL: https://www.sciencedirect.com/science/article/abs/pii/S0195666307002644

Journal: Appetitie

 Publication Date: 11/2007

 Summary: 25 obese women with PCOS were randomized to a HPLC diet vs LPHC for 16 weeks. HPLC group showed a significant decrease in depression. Weight loss was equal.

Key Takeaways

Women with polycystic ovarian syndrome improve depression with a high protein low carbohydrate diet.

Struggling with PCOS Depression? Try a High Protein Low Carb Diet

Dietary Animal Protein Intake: Association with Muscle Mass Index in Older Women

October 2, 2019 No Comments

URL: https://search.proquest.com/openview/9a3204a54c082a9af8b64c16cd0a6a8e/1?pq-origsite=gscholar&cbl=28850

Journal: The Journal of Nutrition, Health & Aging

 Publication Date: 09/2007

 Summary: 38 women aged 57-75 were studied. Body composition, physical activity and dietary intake was assessed. Animal protein intake was an independant predictor of muscle mass index.

Key Takeaways

Diets higher in animal protein sources correlate with better preservation of muscle mass.

Eat Animal Protein to Keep Your Muscle Mass

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