How proteins help maintain weight
One of the most significant discoveries in modern nutritional research is the so-called "protein leverage." This mechanism describes how the proportion of protein consumed influences the consumption of carbohydrates and fats.
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If the protein content of the calories consumed is too low, humans instinctively eat more calories to compensate for this deficit. With an adequate protein content, overconsumption is avoided. This effect of proteins is evident not only in humans but also in many animal species—it is therefore a fundamental biological concept.
Until now, it was unclear whether this mechanism also applies after weight loss. A study of 1,500 adults , all of whom had lost at least 5 percent of their body weight, now sheds some light on this. The leverage effect of proteins persists even after weight loss.
A low percentage of protein, "diluted" by fat and/or carbohydrates, led to higher calorie consumption and thus a greater weight loss. The greatest loss occurred when consuming less than 16 percent of calories as protein. With a higher protein percentage, weight was more stable. It was striking that the protein "dilution" was primarily caused by highly processed foods such as sugary drinks, cakes, or fried foods.
Despite these clear findings, the leverage effect of protein is not reflected in official nutritional recommendations. One reason may be that the current recommendation of 0.8 grams of protein per kilogram of body weight per day needs to be revised to approximately 1.4 grams. This is long overdue – and we would then no longer have any difference to the recommendation for sports.
A coincidence? Hardly. But it often takes decades for new findings to be incorporated into official recommendations. However, no one is stopping us from aiming for a 1.4 gram intake today. This helps with weight maintenance – and also optimizes muscle metabolism.
Nutritionist Dr. Paolo Colombani is president of the independent competence center Notabene Nutrition.
An article from the « NZZ am Sonntag »
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