Diet & Weight Magazine
Though the RDA recommends a specific number of grams of protein per day based on your age and weight, some diets call for a higher amount. As a powerlifter, I've been trained to consume much higher
limits of protein in order to lean out while maintaining my strength. When I consumed lass protein, I could feel the difference and my lifting suffered for it.
A recent study shows that it is beneficial to double the RDA recommendation for protein in order to lose weight and maintain your muscle mass. Losing muscle is a common problem for dieters that often leads to muscle loss and slower metabolism, which can actually halt weight loss progress or make you gain weight.
According to Healio, the research published in the FASEB Journal was based on a study on 39 people over the course of 31 days. The first 10 days were an initial period for the participants to adjust to the added protein and the following 21 days they followed a calorie restrictive diet, but those with double the recommended protein has higher fat lose without compromising their muscle mass. Furthermore, it showed that more than double the recommendation showed no additional benefits.
Though the study was done on a small scale, it confirms what some experts have been sharing with clients for many years. Protein is essential for normal organ functioning, as well as building the immune system to prevent illness and diseases. It is also necessary in larger amounts when dieting so you don't burn off existing muscle.
The key to losing weight while increasing your protein intake is to choose lean meats, eggs, cottage cheese, cheeses and yogurt. Avoid high fat meats, trim any excess fat from meats and make sure the added protein is still within your total calorie range.
Source:
http://www.healio.com/orthotics-prosthetics/health-care-updates/news/online/%7B89b6eded-8733-4a31-9419-53c26ab2bd2a%7D/doubling-protein-intake-could-prevent-muscle-loss-during-dieting
