0

votes

How much excess protein offsets fat gain?

Answered on August 19, 2014
Created January 04, 2012 at 12:43 AM

Interesting scientific study in JAMA on excess calories and the diet. They essentially overfed humans in a controlled environment different macro levels, and measured bodyfat/etc afterwards. Their conclusion is: Among persons living in a controlled setting, calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage.

So this adds to the "amount of calories" arguement vs. the type arguement.

http://jama.ama-assn.org/content/307/1/47.short

http://www.latimes.com/health/boostershots/la-heb-protein-diet-weight-gain-20120103,0,6394922.story

http://www.myhealthnewsdaily.com/2066-eating-protein-fat-matter-means-extra-fat.html

Macro ratio (carbs were always 41%):

Low protein: Protein 5%, Carb 41%, Fat 54%.

Medium protein: Protein 15%, Carb 41%, Fat 44%.

High protein: Protein 25%, Carb 41%, Fat 34%.

I think for the bulk of us, their high protein would be our low, and the carbs would be beyond our high. I'm curious what the results would have been if protein was in the 35-40% range and carbs in in the lower range. My belief is the flaws in this study are that they stayed at 41% carbs and their high protein was only 25% protein.

Even so: "In the low protein group lean body mass dropped by an average 1.5 pounds, while in the normal and high protein groups it increased by an average of about 6.3 pounds and 7 pounds, respectively." I think I'd rather gain weight from increased lean muscle than lose weight by losing it. :)

My question: Anyone seen anything like this study for a more paleo/low carb diet? I do like the idea behind the study, just not the macro breakdowns. I'm curious as to where the "sweet" spot would be for protein vs other macronutrients. From this study, we're seeing 25% protein and 41% carbs still gains weight. From our anectdotal info, higher protein and lower carb leads to lower weight (Paleo diet). But where does that % breakdown really lie? ie. could we go 25% protein, 30% carb, and 45% fat and lose?

22fcea5ec4415ff2238c663324aca40f

(556)

on January 04, 2012
at 02:02 AM

I was vegan for a minute and that sucked. I just ate around 2,000 calories of protein and fat and I feel great and know i'll feel even better when I wake up in the morning. I have learned to ignore studies done on people who's bodies are under the constant stresses of an industrial/modern diet.

77877f762c40637911396daa19b53094

(78467)

on January 04, 2012
at 01:22 AM

Great points. If we could get science to get over their fat phobia, they might start producing useful research. Going into a study like this with the belief that fat is bad for you and carbs are good for you, probably directly impacted the study design. Pretty stupid, if you ask me. But I just write computer programs for a living, what do I know?

  • 5e36f73c3f95eb4ea13a009f4936449f

    asked by

    (8280)
  • Views
    2.2K
  • Last Activity
    1283D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

3
64433a05384cd9717c1aa6bf7e98b661

(15236)

on January 04, 2012
at 12:49 AM

That study is an overfeeding study. Part of the benefits of higher protein intake is that you have greater satiety and will actually reduce caloric intake on your own. See this one...

http://www.ajcn.org/content/82/1/41.abstract

0
Medium avatar

on October 27, 2012
at 05:04 AM

More than 2g/kg bodyweight for me makes me feel bad. Less than that makes me feel bad.

0
Eb717b3230de17a7c870a0292696e6bc

on October 27, 2012
at 04:14 AM

I used to take in crazy amouts of protein then I did some research here's what I found: http://www.youtube.com/watch?v=u5F9rLxPyyI&feature=plcp please respond

0
Cf32992bfa1907147c7cdc451bba9c63

on January 04, 2012
at 12:52 AM

There is no 'sweet' spot, depends on way too many factors.

And paleo is a bad sample space to extrapolate since there is already a selection bias. Most people come to paleo with health problems, and specifically they are overweight. What is a great weight loss diet for an overweight person may be horrible for a lean or an active person.

And another bias: how many people here tried low fat diets and failed at them? Low fat diets work for some, but most people here probably felt like crap on them. So you will have an artificially high average fat intake for your 'sweet' spot.

77877f762c40637911396daa19b53094

(78467)

on January 04, 2012
at 01:22 AM

Great points. If we could get science to get over their fat phobia, they might start producing useful research. Going into a study like this with the belief that fat is bad for you and carbs are good for you, probably directly impacted the study design. Pretty stupid, if you ask me. But I just write computer programs for a living, what do I know?

22fcea5ec4415ff2238c663324aca40f

(556)

on January 04, 2012
at 02:02 AM

I was vegan for a minute and that sucked. I just ate around 2,000 calories of protein and fat and I feel great and know i'll feel even better when I wake up in the morning. I have learned to ignore studies done on people who's bodies are under the constant stresses of an industrial/modern diet.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!