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High Protein? Low Fat? How Do I Know Which One?


Each time you turn on the news, flip through a magazine, or hear a commercial, there always seems to be a new magic diet fad. Follow the (fill in the blank) diet and you'll drop the excess weight in no time! First, they suggest eating a high-protein diet. Next, they say to eat low-fat. Do you follow Atkins or the South Beach diet? The Zone or the Ornish diet? Each of these diets assures weight loss and shows amazing success stories. They all sound so promising, but how do you know which one to follow?

As much as we want one specific diet to have the answer, there unfortunately is not enough evidence to support any one over the other. According to the new 2010 Dietary Guidelines for Americans, "Strong evidence shows that there is no optimal proportion of macronutrients that can facilitate weight loss or assist with maintaining weight loss." Weight loss is the same when you compare different percentages of fat, protein, and carbohydrates.

The New England Journal of Medicine published one of the largest studies examining different diets which varied the percentage of carbohydrates, fat, and protein. This study included over 800 participants, who were followed for 2 years. At the end of the 2 years, there were no significant weight loss differences between high- and low-protein, high- and low-fat, or high-and low-carbohydrate. Thus, it appears that diets, whether they have high- or low-protein, fat, or carbohydrate compositions, can be equally successful in producing weight loss.

A graph showing 2-year weight loss based on dietary content.
A graph showing 2-year weight loss based on dietary content.

Figure adapted from Sacks et al., 2009

Although, there doesn't seem to be any specific percentage of fat, protein, and carbohydrate that you should follow to lose more weight; the 2010 Dietary Guidelines recommend a caloric intake that is within the macronutrients proportion range set by the Institutes of Medicine in the Acceptable Macronutrient Distribution Range. The proportions vary based on age, but do take into account both chronic disease risk reduction and intake of essential nutrients. The recommended percentages of carbohydrates, protein, and fat are listed below.

Recommended Macronutrient Proportions by Age

 

Carbohydrate

Protein

Fat

Young Children (1-3 years)

45-65%

5-20%

30-40%

Older Children and Adolescents (4-18 years)

45-65%

10-30%

25-35%

Adults (19 years and older)

45-65%

10-35%

20-35%

Adapted from the 2010 Dietary Guidelines for Americans

So, if the specific percentage of protein, fat, or carbohydrate of your diet doesn't ultimately control weight loss, what does? The answer: Calories! Regardless of the macronutrient content, diets that promote a reduction in calories will be the most successful in producing weight loss.

Resources:
2010 Dietary Guidelines for Americans
http:// www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

Sacks, F. M., et al. (2009) Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine. 360(9), 859-873.


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