More protein could be the key for overweight women trying to slim down
Young women who want to lose
weight should eat 300g of protein-rich food a day, including three to four
serves of lean red meat a week, according to new research. A 12-month study by
The University of Sydney found that overweight women aged 18 to 25 will, on
average, lose almost 10 per cent of their initial body weight after spending a
year on a protein-rich diet. “Losing 10 per cent of your body weight is like
the holy grail for weight-loss studies,” says lead study author Dr Helen
O’Connor, a lecturer in exercise and sports science at The University of
Sydney. “Many of the women also achieved this loss after just six months, which
surprised us.”
Diet differences
The study, which was funded by the
Meat & Livestock Association, has been submitted to the journal Diabetes,
Obesity and Metabolism for publication. It is the first in the world to compare
the effectiveness of protein-rich and carbohydrate-rich diets in women aged 18
to 25.
The protein-rich diet included
three 100g serves of protein (such as lean meat, fish, eggs, legumes or tofu)
and two serves of low-fat dairy a day, along with a moderate amount of
carbohydrates (four serves a day). Three or four 100g serves of lean red meat
were recommended a week. This is in keeping with the revised Australian dietary
guidelines released earlier this year, which say Australian adults should have
no more than 455g of lean red meat a week.
The carbohydrate-rich diet had one
80g serve of protein and two serves of low-fat dairy a day, along with five or
six serves of carbs a day. Both diets had the same energy intake – 1460
calories (6100 kilojoules) a day – which included adequate amounts of fruit and
vegetables, and both groups of women were encouraged to do 30 minutes of
exercise a day.
The women eating less protein and
more carbs still lost weight – just under five per cent of their body weight
after 12 months, on average – but it was only half as effective as the
protein-rich diet.
All the women in the study had an
initial body mass index of 27.5 or higher, putting them in the overweight or
obese categories. Just under one in three Australian women aged 18 to 24 are
considered overweight or obese. O’Connor is hopeful that the study’s findings
will lead to more research in this area, and will also discourage young women
away from faddish or drastic diets. “Many of the women in our study had in the
past attempted and failed to lose weight, which impacts on self-esteem and
their confidence with weight loss,” O’Connor says.
Why protein works
Melanie McGrice, spokesperson for
the Dietitians Association of Australia (DAA), says that protein is essential
for weight loss for two reasons: it makes us feel fuller for longer, and it
keeps our metabolisms ticking along. “Protein is the macronutrient with the
highest satiety ranking. It also requires more energy to break down in our
body, and keeps our blood sugar levels balanced, both of which are beneficial
for our metabolism.”
Protein is particularly beneficial
for significantly overweight or obese people wanting to lose weight. “Because
overweight people have more total body weight, they need higher levels of
protein to support muscle mass and metabolism,” McGrice says. “If you’re not
meeting your protein requirements, which often happens when following a fad
diet, then the body has to break down muscle instead, which lowers metabolism,
and it’s really hard to rebuild that again.”
O’Connor and McGrice agree that a
protein rich diet does not have to be low in carbs. “The protein-rich diet
followed in the study still contained four serves of carbohydrates a day, which
is not low at all,” O’Connor says. Participants were encouraged to choose
wholegrain and low-GI types. “These types of carbs help you feel fuller for
longer, and keep blood sugar levels in check, just like protein does,” O’Connor
says.
Is iron the key?
O’Connor believes that the iron
content of protein-rich foods such as lean red meat may also play a key role in
weight loss for young women. “Iron deficiency is very common is this age group
– we observed it in 17 per cent of the women who applied to be in the study,”
O’Connor says. “Feeling tired and unable to exercise is a common symptom of
iron deficiency, and these symptoms may make it difficult to follow a weight
loss diet and exercise regime.”
While all the approved study
participants had satisfactory iron levels at the start of the study, those on
the high-protein diet had higher iron levels by the end of the 12 months
compared with those on the higher-carbohydrate diet. McGrice agrees that lean
red meat is a good source of iron but cautions women against relying solely on
it for their iron consumption. “You can get your iron from dairy, eggs and
legumes, as well as whole grains, leafy green vegetables and fortified
breakfast cereals,” McGrice says, adding that vegetarians can easily follow a
high-protein, high-iron diet with guidance from an accredited dietitian.
Protein-rich meal plan
Breakfast: porridge (made with 1/2
cup rolled oats, 250ml low fat milk, 20g sultanas, 1/2 tsp cinnamon and 1 tsp
honey).
Lunch: Beef and pasta salad
Dinner: 200g salmon fillet,
steamed, with 1/3 cup cooked brown rice, 2 cups steamed vegetables (e.g.
carrot, bok choy, broccoli) and 1 tsp oil.
Snacks: 1 piece of fresh fruit;
tub of low-fat yoghurt with handful berries; or 1 chopped carrot with
tablespoon of fresh hummus.
Meal plan courtesy of
www.lookgood-feelgood.com.au
Tips for buying lean red meat
DAA spokesperson Melanie McGrice
offers these tips:
• Buy premium mince.
• Choose eye fillet over rump steak.
• Look for meat that has less than 10 per
cent total fat, or less than 10g per 100g.
• Look for meat with the least visible fat,
or ask your butcher to trim any visible fat..
• Avoid processed meats (including
sausages)
Source: Body and Soul
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