New study on calories in vs. calories out, protein intake and body composition

[Dexter3000]

First time study on weight gain including macro intake and body composition analysis. The results may not be surprising, but still interesting to see the numbers.

Cliffs:
- 3 diet groups: low-protein (5% of cals), normal-protein (15% of cals), high-protein (25% of cals)
- the 3 groups were put on overfeeding diet for 8 weeks
- low-protein gained 3.6kg, normal-protein gained 6.1kg, high-protein gained 6.5kg

BUT: all groups gained 3.5kg FAT, the low-protein group however lost 0.7kg LBM and the normal-protein group and high-protein group both gained LBM (resp. 3.2kg and 4.0kg). Non of the groups did any exercise. As a bonus, resting calorie expenditure increased in the normal-protein and high-protein group.

So yes, calories in VS. calories out determines fat gain (when overfeeding) but higher protein intake adds LBM. Most interesting, IMO, was that this was even without any weight training.

edit: added quote and source

Intervention
After consuming a weight-stabilizing diet for 13 to 25 days, participants were randomized to diets containing 5% of energy from protein (low protein), 15% (normal protein), or 25% (high protein), which they were overfed during the last 8 weeks of their 10- to 12-week stay in the inpatient metabolic unit. Compared with energy intake during the weight stabilization period, the protein diets provided approximately 40% more energy intake, which corresponds to 954 kcal/d (95% CI, 884-1022 kcal/d).

Main Outcome Measures
Body composition was measured by dual-energy x-ray absorptiometry biweekly, resting energy expenditure was measured weekly by ventilated hood, and total energy expenditure by doubly labeled water prior to the overeating and weight stabilization periods and at weeks 7 to 8.

Results
Overeating produced significantly less weight gain in the low protein diet group (3.16 kg; 95% CI, 1.88-4.44 kg) compared with the normal protein diet group (6.05 kg; 95% CI, 4.84-7.26 kg) or the high protein diet group (6.51 kg; 95% CI, 5.23-7.79 kg) (P = .002). Body fat increased similarly in all 3 protein diet groups and represented 50% to more than 90% of the excess stored calories. Resting energy expenditure, total energy expenditure, and body protein did not increase during overfeeding with the low protein diet. In contrast, resting energy expenditure (normal protein diet: 160 kcal/d [95% CI, 102-218 kcal/d]; high protein diet: 227 kcal/d [95% CI, 165-289 kcal/d]) and body protein (lean body mass) (normal protein diet: 2.87 kg [95% CI, 2.11-3.62 kg]; high protein diet: 3.18 kg [95% CI, 2.37-3.98 kg]) increased significantly with the normal and high protein diets.

Conclusions
Among persons living in a controlled setting, calories alone account for the increase in fat; protein affected energy expenditure and storage of lean body mass, but not body fat storage.

source: http://jama.ama-assn.org/content/307/1/47.short

[MikeK46]

What they call "high protein" (25% of calories) is what we call "sufficient protein" and not much more than 1g per pound lean mass.

To give you an idea, that would be 155 grams of protein for someone on a 2500 calorie diet.

[Wolf200]

How can you gain LBM without any training?

[PhiSig2298]

How can you gain LBM without any training?

Easy if you have little to begin with

[videophile88]

I've been reading that you don't need more than 1g per pound of body weight for protein to gain muscle. The rest of your diet should be carbs (from healthy sources of course) for energy.

[MikeK46]

How can you gain LBM without any training?

During overfeeding, you will gain fat as well as some LBM, even without training. How much fat vs. muscle you'll gain in such a scenario is primarily determined by genetics and hormonal state.

[PhiSig2298]

I've been reading that you don't need more than 1g per pound of body weight for protein to gain muscle. The rest of your diet should be carbs (from healthy sources of course) for energy.

Uh, what about fat?

[videophile88]

Uh, what about fat?

No **** dude...unless your a vegetarian most of your protein sources (aside from shakes) have fats (like steak/milk/fish)...that's a given. You honestly tell me other than essential fatty acid supps you go out of your way to find foods with fat? As long as your getting your share of meat/dairy...your getting all your fats and plenty of good vitamins.

I like to break down my diet into two...protein and carbs. The rest follows...so like I said unless your a vegan or some **** theres a VERY good chance your getting plenty of fats in your diet...

[ko300zx]

No **** dude...unless your a vegetarian most of your protein sources (aside from shakes) have fats (like steak/milk/fish)...that's a given. You honestly tell me other than essential fatty acid supps you go out of your way to find foods with fat? As long as your getting your share of meat/dairy...your getting all your fats and plenty of good vitamins.

Again...stop posting.

[PhiSig2298]

No **** dude...unless your a vegetarian most of your protein sources (aside from shakes) have fats (like steak/milk/fish)...that's a given. You honestly tell me other than essential fatty acid supps you go out of your way to find foods with fat? As long as your getting your share of meat/dairy...your getting all your fats and plenty of good vitamins.

I like to break down my diet into two...protein and carbs. The rest follows...so like I said unless your a vegan or some **** theres a VERY good chance your getting plenty of fats in your diet...

Yeah

[PR1MO]

New study undertaken, results in no new information. Participants and study funders alike are not impressed.

[MikeK46]

No **** dude...unless your a vegetarian most of your protein sources (aside from shakes) have fats (like steak/milk/fish)...that's a given.

That's absolutely not a given. Fats are extremely important and too many people eat way too few. Your issue is that you're not realizing the importance of dietary fat. You can't just assume you'll get sufficient fat intake from eating steak/milk/fish. Hell, what if you drink skim milk? And fish? Most fish is extremely low in fat.

Instead of arguing with everyone and making yourself look more and more like an immature idiot, open your eyes and realize that we're trying to tell you just how important dietary fat is and that is should be one of the two main focuses of your diet, together with protein. Carbs are not an essential nutrient and the amount of carbs is personal preference. Not fat...fat is VITAL. Get it, brah?

[saw7988]

I must be missing something.... article says all 3 groups overeat by the same amount but get different weight gain?

[ryannic]

In on new ignorant moron thread...

Please continue... The cricket isn't on for another couple of hours

Edit: not directed at op of course

[Dexter3000]

Oh well, regardless, I found it quite interesting to see those participants gain fat and lose LBM on a low-protein diet, while gaining fat and almost just as much LBM on a high-protein diet (which is indeed not-that-high for standards on this board), without any training.

[SOJA]

Oh well, regardless, I found it quite interesting to see those participants gain fat and lose LBM on a low-protein diet, while gaining fat and almost just as much LBM on a high-protein diet (which is indeed not-that-high for standards on this board), without any training.

Wasn't there a study someone posted like two weeks ago on the subject or is the OP's study the same one? The majority of doctors I've talked to must keep up to date with nutrition or subscribe to AAR. A few of them are into this hobby so it makes sense, I guess. I know a high protein diet aside from moderate to high intake of CHO and fat is recommended for most patients who underwent surgery. High intake translates to 120 g a day or more.

[Xfaxtor]

I must be missing something.... article says all 3 groups overeat by the same amount but get different weight gain?

Macros were different. Macros effect body comp

[MITCHAPAL00ZA]

I must be missing something.... article says all 3 groups overeat by the same amount but get different weight gain?

all 3 groups gained the same amount of fat mass(3.5 kg), but the low protein actually lost LBM resulting in a smaller net gain of weight. the average protein and high protein groups actually gained quite a bit of LBM in addition to the fat, which is why the total weight gain varied.

[ArchangelEST]

I must be missing something.... article says all 3 groups overeat by the same amount but get different weight gain?

Muscle mass density, fat density and caloric content is not the same.

Lean Bodymass is largely water. Fat mass is mostly... well, fat.

[Xfaxtor]

3 answers in the exact same minute. Record much?

[ArchangelEST]

3 answers in the exact same minute. Record much?

High Five?

[Xfaxtor]

High Five?

[peanut-butter]

For people asking how the subjects gained LBM, please understand that LBM doesn't necessarily mean muscle. LBM can be water, glycogen, ect.

[Whey4Life]

New study undertaken, results in no new information. Participants and study funders alike are not impressed.

Strong lack of understanding about why this study was conducted and how many similar previous studies have been conducted on this subject. Also nobody is impressed by this bogus paper but somehow it magically appears in JAMA?

Most scientists would coke themselve up while laying in an expensive hotel room with three high class escorts when they get published in JAMA. Yet, this bb.com broscientist seems to know it better.