Lose Weight Without Starving Yourself: High Protein, High Fiber May Well be the Key
In a study published in the most recent issue of the European Journal of Clinical Nutrition of Morenga et al. ( Morenga. 2010 ) report the beneficial outcome of an ad-libitum (i.e. not energy-restricted) high protein (up to 30 % of energy), high fiber (>35 g per day; HPHF) diet on weight and body composition in overweight women: Participants on the HPHF [high protein, high fiber] diet lost more body weight (1.3 kg; 95 % CI, 0.7, 1.9; P <0.0001), total fat (1.0 kg; 95 % CI, 0.2, 1.8; P <0.0001) and truncal fat (0.7 kg; 95 % CI, 0.1, 1.3; P = 0.034) than participants on the standard diet. Total cholesterol and low-density lipoprotein (LDL) cholesterol were also significantly lower after the HPHF diet. What distinguishes these results from previous investigations showing beneficial effects (cf. table 1) of a high protein diet is the lack of an energy restriction. Table 1: Baseline, week 4 and week 10 measures for body composition variables for the standard ...