Foods with low calories high protein
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Foods with Low Calories and High Protein
Introduction to Low-Calorie, High-Protein Diets
Low-calorie, high-protein diets have gained popularity for their potential benefits in weight management and overall health. These diets focus on reducing caloric intake while ensuring adequate protein consumption, which can help in maintaining muscle mass, promoting satiety, and improving metabolic health.
Benefits of High-Protein, Low-Calorie Diets
Weight Loss and Maintenance
Research indicates that diets high in protein and low in calories can be effective for weight loss and maintenance. A study involving overweight adults from eight European countries found that participants who followed a high-protein, low-glycemic-index diet had better weight maintenance and lower dropout rates compared to those on low-protein, high-glycemic-index diets1. This suggests that increasing protein intake while reducing calories can help sustain weight loss over time.
Psychological Benefits
In addition to physical health benefits, high-protein, low-calorie diets may also positively impact mental health. A randomized clinical trial showed that obese individuals on a low-calorie, high-protein diet experienced significant improvements in depression, anxiety, and stress levels compared to those on a standard protein diet2. This highlights the potential of such diets to enhance both physical and psychological well-being.
High-Protein Food Sources
Animal-Based Proteins
Animal-based proteins are a common source of high-quality protein. A study examining dietary intake in the UK Biobank found that regular meat-eaters derived a significant portion of their energy from meat, poultry, fish, dairy products, and eggs4. These foods are rich in essential amino acids and can be included in a high-protein, low-calorie diet.
Plant-Based Proteins
For those who prefer plant-based diets, there are numerous high-protein options available. Vegetarians and vegans in the UK Biobank study consumed substantial amounts of legumes, nuts, vegetarian protein alternatives, and plant milk4. These foods not only provide protein but also come with additional health benefits such as fiber and essential nutrients.
Considerations and Risks
Type 2 Diabetes Risk
While high-protein diets can be beneficial, it is important to consider the type of protein consumed. A study on Chinese individuals found that long-term consumption of low-carbohydrate, high-fat, and high-protein diets, particularly those rich in animal products, was associated with an increased risk of type 2 diabetes in those consuming extra calories3. This risk was mediated by insulin resistance, suggesting that the source of protein and overall dietary balance are crucial factors.
Conclusion
Low-calorie, high-protein diets can offer significant benefits for weight management and mental health. Both animal-based and plant-based proteins can be effectively incorporated into such diets. However, it is essential to consider the type of protein and overall dietary composition to mitigate potential risks, such as increased type 2 diabetes risk associated with high intake of animal-based proteins. By carefully selecting protein sources and maintaining a balanced diet, individuals can optimize their health outcomes.
Sources and full results
Most relevant research papers on this topic
Diets with high or low protein content and glycemic index for weight-loss maintenance.
A modest increase in protein content and a modest reduction in glycemic index improve study completion and weight loss maintenance in overweight adults.
RCT
Highly CitedThe effect of a low-calorie, high-protein diet on psychometric variables in obese individuals: a Randomized Clinical Trial
A low-calorie, high-protein diet can significantly improve psychometric variables in obese individuals, including depression, stress, and anxiety.
RCTLow-Carbohydrate, High-Protein, High-Fat Diets Rich in Livestock, Poultry and Their Products Predict Impending Risk of Type 2 Diabetes in Chinese Individuals that Exceed Their Calculated Caloric Requirement
Long-term low-carbohydrate, high-fat, and high-protein diets are associated with increased type 2 diabetes risk in Chinese individuals consuming extra calories, mediated by insulin resistance.
Observational Study
Very Rigorous JournalDietary Intake of High-Protein Foods and Other Major Foods in Meat-Eaters, Poultry-Eaters, Fish-Eaters, Vegetarians, and Vegans in UK Biobank
Meat-eaters and low and non-meat eaters have different intakes of high-protein foods and other major food groups, potentially impacting health outcomes.
Observational StudyVery Rigorous JournalHighly CitedComparing the Effects of Low-Protein and High-Carbohydrate Diets and Caloric Restriction on Brain Aging in Mice
Caloric restriction and low-protein, high-carbohydrate diets improve cardiometabolic health and positively affect hippocampus biology in mice, potentially benefiting brain aging and cognition.
Non-RCT
Animal Study
Rigorous JournalHighly CitedTHE LOW PROTEIN DIET
A low protein diet should be individualized for each individual, focusing on whole grains, fruits, vegetables, and low-fat dairy products.
Very-Low-Calorie Ketogenic Diets with Whey, Vegetable or Animal Protein in Patients with Obesity: A Randomized Pilot Study.
VLCKDs lead to significant weight loss and improved metabolic parameters, with whey or vegetable protein-based diets being safer and promoting a healthier gut microbiota composition than animal protein-based diets.
RCTVery Rigorous JournalHighly CitedDietary Protein and Weight Reduction
High-protein diets may initially lead to weight loss, but long-term scientific studies are needed to confirm their efficacy and safety.
Highly Cited