Protein helps girls drop 10% of their body

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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