Macro partitioning
Higher-protein diets (27% vs 18% energy) produce small-to-moderate improvements in adiposity (weight loss, BMI, waist circumference), blood pressure, and triglycerides compared to lower-protein diets, though these benefits are offset by increased gastrointestinal adverse events and lack of effect on bone/kidney health in healthy populations.
If you are healthy and want to lose weight or improve blood pressure, increasing your protein to about 27% of your calories (compared to a standard 18%) can help you lose about 1.2 kg more over 3 months and lower your blood pressure slightly. However, expect more stomach issues like bloating or constipation, and do not expect improvements in cholesterol or blood sugar beyond what you get from weight loss itself. The benefits are real but modest.
Higher-protein diets probably improve adiposity, blood pressure and triglyceride levels, but these effects are small and need to be weighed against the potential for harms.
Why this rating
Moderate quality evidence (GRADE) for weight/BP/triglycerides, but limited by heterogeneity and risk of bias in many included RCTs.
Source
Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis
Nancy Santesso et al. · European Journal of Clinical Nutrition · 2012
DOI 10.1038/ejcn.2012.37
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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