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)