Top Scientists Outline Reasons to Eat More Protein
Leading nutrition researchers have outlined how protein improves appetite, manages a healthy body weight, reduces cardiovascular and metabolic risk factors, and increases dietary compliance in a recent review paper (1).
In this overview of the literature, scientists from the U.S., Australia, and Denmark explored how diets based on properly dosed, high-quality protein sources, like those found in Isagenix products, improve health.
Here’s what they found:
Metabolic and Appetite Advantage
Higher-protein diets have shown to successfully increase metabolism for the reason that 20 to 30 percent of protein consumed is used for metabolism and storage, whereas for carbohydrates it’s 5 to 10 percent, and for fat it’s only 0 to 3 percent (2). This better supports healthy weight loss and maintenance, because higher-protein diets prevent a slowing of metabolism by stopping a decline in resting energy expenditure, or how many calories the body burns simply supporting normal, non-exercise functions (3). The reason this happens is mostly due to protein retaining lean muscle mass.
Higher-protein intake also helps better control appetite and prevent overeating. In fact, several studies have shown that consumption of high-quality whey protein causes a greater reduction in hunger after a meal and higher levels of fullness compared to other protein sources (1).
The authors also found that quantity matters. The specific amount of protein per meal should hit the threshold of about 20 to 30 grams since this is what’s needed to stimulate protein synthesis (muscle building) (1). Isagenix IsaLean Shakes fall within this range and offer the highest-quality undenatured whey protein.
Over the course of the day, the researchers found between 1.2 and 1.6 grams of protein per kilogram of body weight per day was optimal in promoting sustained weight management and cardiometabolic benefits. This results in approximately 90 to 120 grams of protein for women and 105 to 140 grams for men per day—an amount easily met by two shakes and a meal with lean protein such as chicken breast or fish.
Management of Healthy Weight
An average increase in protein intake of about 28 percent beyond normal recommendations also facilitates significant weight loss, the researchers found (1). Since the normal protein intake in U.S. adults is on average 88 grams per day, then the addition of only 20 to 30 grams would be enough to cause long-term improvements in weight management. Even by keeping calories the same, the increase in protein appears to be the critical component, not a reduction in carbohydrates or fat. Just think, this is one IsaLean Shake per day. Consumed over a long period of time this could equate to big results.
Worried About Too Much Protein?
The worry about too much protein is not warranted, as the authors noted: “The protein quantities proposed above are within the acceptable macronutrient range for protein and allow for the ability to meet the dietary guidelines for other requirements including fruit, vegetables, dairy, and fiber.”
Higher-protein diets based around quality and sound nutrition work on multiple levels. At Isagenix, we have been recommending a daily protein intake between 1.2 to 1.6 grams per kilogram per pound of body weight (0.55 to 0.75 grams per pound) and about 20 to 40 grams per meal (depending on the individual) in conjunction with our high-powered nutrition since inception. The amount of high-quality protein per meal found in Isagenix products is meant for sustained and real lasting results. Indeed, over the long term, higher-protein diets don’t just help with losing weight; they improve health and prevent unwanted weight regain (1).
- Leidy HJ, Clifton PM, Astrup A et al. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition 2015;ajcn084038.
- Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition 2009;29:21-41.
- Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition 2004;23:373-85.