A new study compared two relatively low-fat weight loss diets – one high in protein and the other high in fiber-rich, minimally processed cereals & legumes.
Unlike previous studies that tested “extreme” versions of high protein or high fiber diets, both versions tested in this study are pretty “normal”
The high protein (HP) diet recommended three 100g servings of lean protein foods and three servings of breads, cereals or grains per day. The macronutrient profile of the HP diet was 30% protein, 40% carbohydrate, 30% fat.
The high fiber (HFib) diet recommended one 100g serving of lean protein foods, six servings of wholegrain breads, cereals or grains per day and one serving of legumes. The macronutrient profile of the HP diet was 50% carbohydrate, >35g total dietary fiber, 20% protein, 30% fat.
Eighty-three overweight or obese women were divided into either the HP or HFib groups. Energy intakes were reduced by 2000 – 4000 kJ per day in order to achieve weight loss of between 0.5 and 1 kg per week.
Participants in both groups lost weight, reduced total body fat, lowered their waist circumference along with improving total and LDL cholesterol, triglycerides, fasting plasma glucose and blood pressure.
However participants on the HP diet lost more body weight & body fat along with seeing a greater reduction in blood pressure.
While neither diet tested in this study holds a candle to the Paleo Diet, they are much more do-able for the average person trying to drop a few pounds without complicating their lives too much.
And of the two of them, the higher protein diet was more effective than the higher fiber diet.