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Protein Diet & Metabolic Rate

A high-protein, low carbohydrate may have some effect on metabolic rate. Protein is necessary for muscle synthesis and growth, which may contribute to increased metabolism.

  1. Muscle Protein Balance

    • The more muscle mass you have, the higher your resting metabolic rate (RMR). The RMR is the rate at which your body burns fat while you are at rest. Protein helps to build muscle mass and has a direct impact on metabolism. Studies performed by the University of Texas showed that eating 30 g of protein, or 4 oz of soy, lean meat or fish, can help increase protein synthesis. Eating higher amounts of protein in one meal did not affect muscle growth significantly. Research suggests that eating 4 oz of protein several times per day may help increase muscle mass, and basal metabolic rate. Include soy, eggs, meat or dairy with each meal to increase muscle growth.

    Metabolic Advantage

    • According to "The American Journal of Clinical Nutrition," all calories are not necessarily created equal. Excess carbohydrates are often converted to glucose and are then stored as fat. There may be a a metabolic advantage to the low-carbohydrate, high-protein diet, in that more weight loss occurs per each calorie ingested. There is some evidence that this metabolic advantage does exist in some specimens, although it is not consistent in all subjects studied. Differences in characteristics of individuals may affect how protein is synthesized and used by the body, and the resulting increase in metabolism. Eat lean sources of protein daily from both vegetable and meat sources. Foods such as beans, nuts and grains are high in protein and have less fat than meat sources.

    Weight Loss

    • A diet high in protein and lower in carbohydrates may contribute to weight loss. Protein is metabolized more slowly than carbohydrates and provides greater satiety. This can lead to decreased hunger, and consequently weight loss. Eat 4 oz of protein with breakfast to increase fullness, and provide energy for muscles. Continue to consume a small amount of protein every few hours throughout the day to squelch hunger pangs and contribute to muscle synthesis.

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