Advantages of a high protein low fat diet

Benefits of a high protein low fat diet

Scientific evidence shows there are four main advantages in choosing a higher protein, low fat diet. Advantages are that these diets help to: 

• meet your daily nutrient requirements
• stick to your diet
• lose more total body fat
• improve insulin levels and triglycerides

Meeting your daily nutrient requirements

It is easier to meet nutrient needs with a higher protein diet. This is because protein-rich foods from animal sources, like lean red meat, tend to be rich in other nutrients as well, for example vitamin B12 and well-absorbed iron and zinc. This becomes important when kilojoule (energy) intake is low, for example in a weight loss diet.

Sticking to your diet made easy

Protein has a higher satiety than carbohydrate or fat. This means that protein-rich foods, such as lean red meat, help you to feel fuller over a longer period of time, making it easier for you to eat less and stick to your diet._1,2

Lossing more total body fat

Higher protein diets tend to maintain muscle and bone and reduce body fat._2,3

Improving insulin levels and triglycerides

Higher protein, low fat diets have been found to reduce triglycerides (harmful fats in the bloodstream) and insulin levels more so than the high carbohydrate, low fat diet._1,4,5,6,7

The CSIRO Total Wellbeing Diet is an example of a higher protein, low fat eating plan based on scientific evidence The CSIRO Total Wellbeing Diet books 1 and 2 provide easy-to-cook recipes and sample meal plans. Visit www.csiro.au for more information or read the scientific paper. Download the Total Wellbeing diet diet plan.

References

1. Layman D at al, (2003): “A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women.” Journal of Nutrition; 78: 31-9.
2. Skov AR at al, (1999): “Randomised trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity.” International Journal of Obesity and Related Metabolic Disorders; 23: 528-36.
3. Parker B at al, (2003): “Effect of a highprotein, high-monounsaturated fat weight loss diet on glycaemic control and lipid levels in type 2 diabetes.” Diabetes Care; 25: 425-30.
4. Gannon MC et al, (2003): “An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes.”American Journal of Clinical Nutrition; 78: 734-41.
5. Farnsworth E at al, (2003): “Effect of a high-protein, energy restricted diet on body composition, glycaemic control, and lipid concentrations in overweight and obese hyperinsulinaemic men and women.” American Journal of Clinical Nutrition; 78: 31-9.
6. Baba NH at al, (1999): “High protein vs high carbohydrate hypoenergetic diet for the treatment of obese hyperinsulinaemic subjects.” International Journal of Obesity and Related Metabolic Disorders; 23(11): 1202-6.
7. Piatti PM at al, (1994): “Hypocaloric highprotein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet.” Metabolism; 43: 1481-7.