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A high-protein diet seems to enhance the benefits of exercise, helping you to lose fat without losing muscle, according to researchers from the University of Illinois. The best foods to eat for weight loss are meat, dairy products, eggs and nuts.

The study took a number of obese female women divided into two groups.

One group ate a protein-rich diet with specific levels of leucine, one of the essential amino acids.

A second group consumed a diet based on the food guide pyramid, which contained higher amounts of carbohydrates like breads, pasta rice, and potatoes.

Both groups consumed the same number of calories, but the first group ate high-quality protein foods, such as meats, dairy, eggs and nuts.

The study also included two levels of exercise. One group walked two to three times a week (no more than 100 total minutes total for the week).

The other group participated in five 30-minute walking sessions each week, plus two 30-minute sessions weight lifting and stretching.

The results of the study showed the obese women who exercised most days of the week and consumed the diet high in protein, lost more fat and less muscle than the women who ate a diet high in carbohydrates.

Both diets worked because they consumed less calories. However, the women on the higher-protein diet lost more weight then the carbohydrate eaters.

In addition the protein-rich diet dramatically lowered triglycerides and had a statistically significant effect on trunk fat, both risk factors associated with heart disease.

The results were published in the journal on nutrition.


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