More proof to pack in the protein
BY JULIE SEAMERMONDAY, NOVEMBER 17, 2008
Protein balanced diets are recommended now more than ever before, because we're realising that protein most strongly increases thermogenesis (a handy fact in these times of ever-increasing obesity). Here's why:
Elevated protein intake assists body weight regulation because it has a low energy efficiency (comparable to fats and carbohydrates) and it improves satiety even when the energy intake is relative to other food intakes 1.
Reported Diet induced Thermogenesis (DIT) values for separate nutrients are: 0-3% for fat, 5-10% for carbohydrate, and 20-30% protein. In healthy persons who eat a balanced diet, DIT represents around 10% of the total amount of energy ingested over 24 hours. This shows that protein has the greatest ability to assist fat burning 2.
After eating thermogenesis is increased 100% on a high protein/low fat diet above a high carbohydrate/low fat diet in healthy individuals 3.
Protein regulates satiety by addressing amino acid deficiency, to rectify healthy metabolism 4.
This occurs because ingested proteins generate pre and psot-absorptive signals that contribute to the control of gastric kinetics, pancreatic secretion and food intake (ie. some of the regulators of hunger and digestion) 5.
Protein has been rated as the most satiating and fat the least satiating of nutrients 6.
During body weight loss and even during weight re-gain a high protein diet will preserve or enhance fat free mass and reduce fat mass, improving the metabolic profile so as to prevent (further) weight re-gain 7. That is, the fat that comes off thanks to a protein balanced diet is proven more likely to stay off!
Given that whey protein is consistenly shown to be the best form of protein for satiety and amino acid absorption, there's no better time to enjoy a cool protein shake to help maintain your protein-balanced diet this summer.
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