High-Protein Diets Promote Weight Loss

Diets containing 0.8 grams of protein per kilogram bodyweight are adequate for maintaining protein balance. However, high-protein diets (e.g., 1.5 grams of protein per kilogram bodyweight) benefit people losing weight and active people such as athletes and soldiers. High-protein diets spare muscle mass during weight loss, help control appetite, enhance blood sugar regulation and optimize calcium absorption for healthy bones. High-protein diets supply essential amino acids that activate protein synthesis, even in the face of low energy intake. Whey and casein protein are particularly important because they provide rapid and sustained delivery of essential amino acids (amino acids the body can’t make). High-protein diets are particularly important for bodybuilders who are trying to build muscle mass while minimizing body fat. (Journal of Food Science, 80: A2-A7, 2015)

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