High Protein and High Dairy Intake Increases Fat Loss

[BABY1]

TweetJosse AR et al. Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese pre-menopausal women.

J Nutr. 2011 Sep; 141(9):1626-34.
If you adhere to the Food Guide Pyramid or follow mainstream dietary, you know it's sacrilege to recommend that people consume more than 15% of their daily calories as protein. However, as more data supports higher-protein diets and their beneficial effects on everything from body composition and blood glucose control to support for persons with ADHD, sacrilege may become sacrosanct.

Consider a study that placed 90 overweight and obese adult women on either a low-dairy diet following the RDA for protein (15% of total calories as protein, and less than 2% of total calories from dairy products, respectively), an RDA protein level and moderate-dairy diet (7.5% of calories from dairy), or a high-protein (30%) and high-dairy diet (15%), in combination with daily exercise for 16 weeks. The results clearly support a higher protein and dairy diet for significant improvements in body composition.

Specifically, the high-protein and high-dairy diet significantly decreased fat mass and increased lean body mass better than the other groups.
Notably, only the high-protein and high-dairy group realized an increase in lean body mass, whereas the moderate-dairy and low-protein/low-dairy groups actually had no change or a significant reduction in lean mass.

The Bottom Line:
Eat your protein! High-protein, high-dairy diets - when combined with daily exercise - produce better results than low-protein, low-dairy diets for losing body fat and increasing lean muscle mass.

Practical Application:
If you're beginning a calorie-restricted exercise and diet program, consume 6-7 servings of low-fat dairy per day, and select your foods so that 30% of your total daily calories come from protein.

[irish_2003]

Tweeti think the common sense in this is that when you focus on protein and dairy having alot of proteins and slower digesting, fatties eat less other junk, carbs, fats, etc