Protein has several beneficial effects for reducing body fat, preserving/increasing lean muscle mass, increasing activity-related energy expenditure, and decreasing body fat, mainly thru reducing appetite.
THE COMPLETE GUIDE TO A BODY RECOMPOSITION DIET SUMMARY
- A body recomposition diet should consist of higher protein with calorie restriction.
- Protein has several beneficial effects for losing body fat, building muscle mass, and increasing activity-related energy expenditure.
- Many studies have found that you can increase the number of calories you eat thru protein and have no or even reduced body fat gain while being in a calorie surplus.
- If your goal is to lose weight. High protein diets allow for building muscle and losing fat.
Protein has several beneficial effects for reducing body fat percentage, preserving/increasing lean muscle tissue, and increasing activity-related energy expenditure. There are mixed studies regarding protein intake, fat loss, and muscle gain. This could be due to the definition of what researchers classify as “high-protein.”
For example, you can consume 1000 calories daily and say that you consume a 30% protein diet, which translates into 75 grams of protein. Most research studies classify high-protein diets based on grams per kg of body weight (g/kg/bw). The International Society of Sports Nutrition defines “high protein” as anything over 2.2 g/kg/bw per day or 1 gram per pound of body weight. When protein intake exceeds 2.2 g/kg/bw, there are numerous beneficial effects on body composition.
PROTEIN AND THE BODY RECOMPOSITION DIET
Researchers assigned subjects to a 30% caloric deficit while increasing their energy expenditure thru exercise by 10% but varied the protein content. Subjects either received 0.8 g/kg/be (recommended dietary allowance; RDA), 1.6 g/kg/bw (2×-RDA), and 2.4 (3×-RDA) for 31 days. Those assigned the higher protein (i.e., 2-3x-RDA) lost less muscle and more fat loss than the low protein group.
It’s well established that overfeeding with diets high in carbohydrates and fat results in gains in fat stores. (1) Even when excess calorie intake thru calories as protein is provided, greater protein intake does not contribute to fat gains. (2) The author concluded, “calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage.”
Studies have shown that when either protein or carbohydrate supplements (i.e., 25 grams) are administered to resistance-trained individuals, protein but not carbohydrate increases lean muscle mass. (3) Other literature reviews have found that protein supplementation augments lean muscle mass when combined with lifting weights. (4)
BODY RECOMPOSITION DIET PLAN: MORE PROTEIN AND RESISTANCE EXERCISE
Many studies have found that you can overeat protein and have no or even reduced body fat gain while in a calorie surplus. The caloric surplus has been from +370 to 800 kcal without additional body fat gains. (5-8)
In a review article by one of the leading experts in protein metabolism, Dr. Jose Antonio, he concluded, “In general, exercise-trained individuals that consume a high-protein diet will likely not experience a change in lean body mass unless there is an accompanying change in their training regimen. However, evidence suggests that high protein intake may promote fat mass loss.” .(9) Thus, to lose fat and gain muscle, the body recomposition workout plan should incorporate resistance exercise several days per week.
THE ULTIMATE GUIDE TO THE BODY RECOMPOSITION DIET
The evidence supports that higher protein intakes contribute to fat loss. A review by Hector and Philips suggested that appropriate protein intake ranges for athletes dieting should be 1.6-2.4 g/kg/bw or .7 grams to 1.09 grams per pound of body weight.(10) However, those bodybuilders have used even higher protein diets ranging from 2.3 g/kg/bw to 3.3 g/kg/bw and had success preservation of lean mass while reducing body fat.
In a study of nutritional strategies used by bodybuilders who placed in the top five, protein intake for women who placed top 5 was 2.8 g/kg/bw (1.27 grams per pound of bw), and for men, 3.3g/kg/bw (1.5 grams per pound of body weight). (11)
High-protein diets do not have an adverse effect on liver and kidney function, as depicted by the media. In a study of one year of high protein in subjects that consumed between (2.5 g/kg/bw to 3.32 g/kg/bw), there was no adverse effect on blood lipids, kidney, or liver function. (12) Obese and overweight subjects using a high-protein diet also had no changes in kidney function while using a high-protein diet. (13)
KEY POINTS
- Protein has several beneficial effects for losing body fat, building muscle mass, and increasing activity-related energy expenditure.
- Many studies have found that you can increase the number of calories you eat thru protein and have no or even reduced body fat gain while being in a calorie surplus.
- If your goal is to lose weight. High protein diets allow for building muscle and losing fat.
REFERENCES
1. ALEX LEAF and JOSE ANTONIO, International Journal of Exercise Science, 10.8 (2017), 1275–96.
2. George A. Bray and others, ‘ JAMA, 307.1 (2012), 47–55
3. Lars L. Andersen and others, Metabolism: Clinical and Experimental, 54.2 (2005), 151–56
REFERENCES
9. Jose Antonio, Research in Sports Medicine (Print), 27.2 (2019), 195–203
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