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Diet high in dairy protein best for overall & belly fat loss, lean mass gains, and bones

  [ 14 votes ]   [ 5 Comments ]
www.ProHealth.com • November 30, 2011


Weight-loss diet high in dairy-source protein beat others for whole-body & belly fat losses, lean mass gains, and bone preservation

New research suggests that a calorie-restricted diet higher in protein - mostly from dairy foods - and lower in carbohydrates coupled with daily exercise has a major positive impact on bone health in overweight and obese young women.

The study, published online Nov 2 in the Journal of Clinical Endocrinology and Metabolism, found bone health improvements were particularly evident due to the high density of bone-supporting nutrients such as calcium, vitamin D and dairy-based protein.

• For 16 weeks, three groups of overweight and obese, but otherwise healthy, premenopausal women each consumed either low, medium or high amounts of dairy foods coupled with higher or lower amounts of protein and carbohydrates.

• Calcium and vitamin D levels were also graded from low to high across the groups in conjunction with the dairy foods they consumed.

• The women exercised seven days per week, a routine that included aerobic exercise every day and two additional workouts of circuit weightlifting per week.

Same Calories, Different Fat Loss

“Our findings demonstrate the importance of diet composition to the maintenance of bone health status during weight loss,” said Andrea Josse, of the Department of Kinesiology at McMaster and lead author of the study. “Our data clearly show dairy-source protein is important when aiming to avoid harmful consequences such as accelerated bone loss during weight loss. In our view, young women attempting to lose weight should consume a diet higher in dairy-source protein.” [Note: whey protein, favored by athletes for support of muscle tissue health, is an excellent source of virtually fat-free dairy protein and vitamin D.]

A previous study from the same team in the same subjects showed that:

• There were identical total weight losses across the groups,

• But very different results for body composition change,

• With the higher-protein, high-dairy group experiencing greater whole-body fat and abdomen fat losses and greater lean mass gains.

The same subjects consuming higher-protein and high-dairy diets for this study also showed:

• The greatest improvements in markers of bone formation,

• No change in bone loss,

• An increase in circulating vitamin D levels,

• And a decrease in levels of parathyroid hormone, which when elevated is typically associated with bone loss.

Maintaining or even improving bone health in young women, particularly in those trying to lose weight, is important for overall health, and may have great implications for decreasing the risk of diseases like osteoporosis later in life, say the researchers.

"High-Quality Weight Loss"

“Our data provide further rationale to recommend consumption of dairy foods to aid in ‘high quality’ weight loss, which we defined as loss of fat and sparing of muscle, and the promotion of bone health in young women,” says Stuart Phillips, senior author and a professor in the Department of Kinesiology.

“These women are not only at the age when achieving and maintaining peak bone mass is of great importance, but in whom adequate dairy consumption would offset sub-optimal intakes of calcium and vitamin D.”
 
Subjects undergoing weight loss while consuming marginally adequate protein without dairy foods showed markedly elevated levels of markers of bone loss indicating that following such a diet in the long-run would weaken bones.
 
The I.D.E.A.L. (Improving Diet Exercise and Lifestyle) for Women study was funded by Dairy Farmers of Canada, the US Dairy Research Institute and Canadian Institutes of Health Research.

Source: McMaster University news release, Nov 30, 2011




Discuss This Article Post a Comment 


Dairy Protein
Posted by: hotboy18
Nov 30, 2011
This is a great idea for weight loss because protein speeds up your metabolism and the calcium will strengthen your bones. However for those of us who are lactose intolerant can't consume any dairy products.
Reply Reply

 
Not so fast...
Posted by: BeaElliott
Nov 30, 2011
The importance of calcium and vitamin D aren't in question - However cow's milk is fortified... Just like plant based milks. In fact, the almond milk I drink has twice the amount of calcium and more than double the vitamin D. So drinking cow's milk (animal protein) isn't critical.

Furthermore - For years different physician's groups have been attempting to get the dairy industries to remove their claims of weight loss... Finally after a 5 year battle the Wisconsin dairies have fessed up that their ads are misleading and not based on any sound science. www (dot) wisconsinwatch (dot)org/2011/10/19/wisconsin-milk-board-removes-weight-loss-claims-from-website/

Finally many nutritionalists suggest that animal based foods make the blood acidic which then forces the bones to counter-act by secreting calcium. Calcium is best absorbed when obtained through green leafy vegetables. Best too because these contain no cholesterol and negligible fat.

 

 
Not so fast...
Posted by: BeaElliott
Nov 30, 2011
The importance of calcium and vitamin D aren't in question - However cow's milk is fortified... Just like plant based milks. In fact, the almond milk I drink has twice the amount of calcium and more than double the vitamin D. So drinking cow's milk (animal protein) isn't critical.

Furthermore - For years different physician's groups have been attempting to get the dairy industries to remove their claims of weight loss... Finally after a 5 year battle the Wisconsin dairies have fessed up that their ads are misleading and not based on any sound science. www (dot) wisconsinwatch (dot)org/2011/10/19/wisconsin-milk-board-removes-weight-loss-claims-from-website/

Finally many nutritionalists suggest that animal based foods make the blood acidic which then forces the bones to counter-act by secreting calcium. Calcium is best absorbed when obtained through green leafy vegetables. Best too because these contain no cholesterol and negligible fat.

 


cow's milk
Posted by: BeaElliott
Nov 30, 2011
The importance of calcium and vitamin D aren't in question - However cow's milk is fortified... Just like plant based milks. In fact, the almond milk I drink has twice the amount of calcium and more than double the vitamin D. So drinking cow's milk (animal protein) isn't critical.

Furthermore - For years different physician's groups have been attempting to get the dairy industries to remove their claims of weight loss... Finally after a 5 year battle the Wisconsin dairies have fessed up that their ads are misleading and not based on any sound science. www (dot) wisconsinwatch (dot)org/2011/10/19/wisconsin-milk-board-removes-weight-loss-claims-from-website/

Finally many nutritionalists suggest that animal based foods make the blood acidic which then forces the bones to counter-act by secreting calcium. Calcium is best absorbed when obtained through green leafy vegetables. Best too because these contain no cholesterol and negligible fat.
Reply Reply

Agreed!
Posted by: RyanEdwardParker
Nov 30, 2011
The weight loss element of this has already been well known for some time. Patients who are morbidly obese have been put on a calorie restricted high-fat diet to lose the most weight.

This is also in-line with the Atkins and Paleo diet recommendations which most of us know to be effective weight loss diets.

I myself have been on a high-protein, high-fiber diet for a good 1.5 years and have lost 170lbs without much discomfort. If you are interested in what I've done please visit my site Zdiets.net

Ryan
Reply Reply


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