A: More than 10 well-controlled studies showed people lost more weight by replacing carbs with protein or mono fats for weight loss. They also reduced heart disease risk factors, such as blood cholesterol, LDL (bad cholesterol) and blood pressure. Careful measurements of 24-hour caloric expenditure show no difference between diets containing the same calories, but made up with more protein, fats, or carbohydrates than normal. Scientist think increased protein in the diet reduces appetite, so people who get adequate protein eat less and are less likely to cheat. Diets high in fat are controversial. Thousands of studies show diets high in saturated fats and trans-fats promote cardiovascular disease. Harvard nutritionist Dr. Frank Hu, in a review of literature, concluded higher protein diets (25 to 30 percent of caloric intake) increase short-term weight loss and improve blood fat, but we have little knowledge on the long-term effects of these diets. Substituting protein for simple carbohydrates and saturated fats in the diet is a good way to lose weight and decrease heart disease factors. One effective practice is to have a shake for breakfast made from whey protein. The shake is a very good way for preventing hunger and maintaining a high energy level.

(Am J Clin Nutr, 82:242S-247S, 2005)

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