Lose more fat, keep more muscle

[WillBrink]

Not sure why this needs to be shown yet again by researchers, but as expected, eating P above RDA during a diet will have superior effects on body comp via preservation of LBM and superior loss of fat mass. It's not rocket science and well supported in the lit, but here's latest study of interest:

Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.

FASEB J. 2013 Jun 5.

Pasiakos SM, Cao JJ, Margolis LM, Sauter ER, Whigham LD, McClung JP, Rood JC, Carbone JW, Combs GF Jr, Young AJ.
Source

The purpose of this work was to determine the effects of varying levels of dietary protein on body composition and muscle protein synthesis during energy deficit (ED).

A randomized controlled trial of 39 adults assigned the subjects diets providing protein at 0.8 (recommended dietary allowance; RDA), 1.6 (2×-RDA), and 2.4 (3×-RDA) g kg-1 d-1 for 31 d. A 10-d weight-maintenance (WM) period was followed by a 21 d, 40% ED. Body composition and postabsorptive and postprandial muscle protein synthesis were assessed during WM (d 9-10) and ED (d 30-31). Volunteers lost (P<0.05) 3.2 ± 0.2 kg body weight during ED regardless of dietary protein.

The proportion of weight loss due to reductions in fat-free mass was lower (P<0.05) and the loss of fat mass was higher (P<0.05) in those receiving 2×-RDA and 3×-RDA compared to RDA. The anabolic muscle response to a protein-rich meal during ED was not different (P>0.05) from WM for 2×-RDA and 3×-RDA, but was lower during ED than WM for those consuming RDA levels of protein (energy × protein interaction, P<0.05). To assess muscle protein metabolic responses to varied protein intakes during ED, RDA served as the study control.

In summary, we determined that consuming dietary protein at levels exceeding the RDA may protect fat-free mass during short-term weight loss.

http://www.ncbi.nlm.nih.gov/pubmed/23739654

[misanthropist]

In a discovery guaranteed to shock anyone who hasn't been paying attention to anything for at least the last five decades, researchers have proven the existence of a startling new phenomenon!


It's funny...considering the number of people trying to lose weight, and the additional number of people who really SHOULD be trying to lose weight, I'm often shocked by the extreme ignorance of people regarding proper diet choices. I suspect this is often willful ignorance; "I really want to eat this butter-marshmallow-nutella-fudge soup so it MUST be okay" kind of thing. But seriously, it ain't f#####g rocket science. And the small number of facts you need to know to maximize fat loss for any normal, overweight person are so readily accessible, it's just ridiculous.

OTOH, people keep buying DPMS rifles, so I guess it can all just be summarized by saying "F###".

[WillBrink]

In a discovery guaranteed to shock anyone who hasn't been paying attention to anything for at least the last five decades, researchers have proven the existence of a startling new phenomenon!


It's funny...considering the number of people trying to lose weight, and the additional number of people who really SHOULD be trying to lose weight, I'm often shocked by the extreme ignorance of people regarding proper diet choices. I suspect this is often willful ignorance; "I really want to eat this butter-marshmallow-nutella-fudge soup so it MUST be okay" kind of thing. But seriously, it ain't f#####g rocket science. And the small number of facts you need to know to maximize fat loss for any normal, overweight person are so readily accessible, it's just ridiculous.

OTOH, people keep buying DPMS rifles, so I guess it can all just be summarized by saying "F###".

This just in, exercise helps with weight loss.

[C.Edwards]

Yep groundbreaking stuff. If I could make pizza taste bad I would have it made .