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High Protein Intake Plus Intense Exercise Causes Rapid Fat Loss

Brian Turner

Posted on May 06 2018

Caloric restriction, high-intensity weight training and intervals, and high-protein diets caused substantial changes in body composition in only four weeks— according to scientists from McMaster University in Hamilton, Canada led by Stuart Phillips and Thomas Longland. Test subjects cut calories by 40 percent and consumed either 1.2 grams of protein (LP, low protein) or 2.4 grams of protein (HP, high protein) per kilogram of bodyweight per day. Both groups performed intense exercise six days per week. The high-protein group lost almost 11 pounds of fat and gained more than 2.5 pounds of lean mass in four weeks, compared to nearly eight pounds and 0.2 pounds, respectively, in the low-protein group. The study showed that high-intensity exercise plus caloric restriction triggers substantial changes in body composition and strength, and that the changes are most significant during a high-protein diet. (American Journal Clinical Nutrition)