Research shows that high-protein fasting is effective for weight loss
There are many approaches to losing weight. According to a study recently published in adiposity Magazine. But a small study found that high-protein diets combined with intermittent fasting resulted in greater weight loss1 than healthy eating plans.
Here’s the bottom line: All 39 study participants consumed and burned the same number of calories throughout the study. All participants were overweight or obese and had a sedentary lifestyle.
Those who followed the heart-healthy eating plan ate a diet of about 1,200 calories a day for women and 1,500 calories a day for men, while those who followed the high-protein plan ate about 1,450 calories for women and 1,800 calories for men. men on most days, except for one or two days a week when they consumed very few calories during intermittent fasting.
In the study, participants in the high-protein group ate a diet that consisted of approximately 35% protein, 30% fat, and 35% carbohydrates. The heart-healthy group’s diet consisted of 50-60% carbohydrates, less than 30% fat, and 10-20% protein.
The high-protein meal plan included both animal and plant-based protein, such as vegetables and nuts, as well as protein shakes. The heart-healthy meals were similar (except for the protein shakes), but included more carbohydrates in the form of whole-wheat pita bread, oatmeal, and crackers.
Participants in the high-protein group lost an average of 18 pounds in eight weeks1, while the average participant in the heart-healthy group lost 11 pounds. People who followed the high-protein diet plan also lost weight double the amount of fat in the body1 compared to those in the healthy heart group. Blood pressure improved in both groups.