In the July issue of the American Journal Of Clinical Nutrition a new study outlines the potential benefits of a "HP", low carbohydrate diet, if you are trying to lose weight. No, "HP" does not stand for Harry Potter in this case. However, after devouring the 652 page book in less than six days, I can see how people reading J.K. Rowling's sixth book could lose weight in the process.

In this case, "HP" stands for High Protein.

Dr. David S. Weigle, a Diabetes, Endocrinology & Metabolism, Internal Medicine specialist at the University of Washington School of Medicine in Seattle, studied the effects in nineteen middle-aged, overweight men and women along with his colleagues, Patricia A. Breen, Coleen C. Matthys, Holly S. Callahan, Kaatje E. Meeuws, Verna R. Burden and Jonathan Q. Purnell.

The men and women studied by Weigle and his colleagues at the University of Washington School of Medicine in Seattle and the Oregon Health and Science University in Portland, were 41 years-old on average.

Their average body mass index (BMI) was 26. This is considered overweight but not obese.

According to their findings, these men and women lost weight not so much because their diet contained fewer carbohydrates. Rather they found that a higher protein diet suppresses one's appetite.

The American Journal Of Clinical Nutrition states:

During the first 2 weeks (baseline), they were provided diets that were designed to maintain body weight and that contained 15% of calories as protein, 35% as fat, and 50% as carbohydrate.

In the next 2 weeks, the composition of the diet was adjusted to provide 30% of calories as protein, 20% as fat, and the same 50% as carbohydrate, while the total amount of calories remained unchanged.

Over the final 12 weeks, the subjects were instructed to eat as much as they wished of the same high-protein dietary prescription.

High-Protein Diets Increase Satiety and Spontaneous Weight Loss

Those surveyed reported feeling less hungry on the calorie-controlled, high-protein diet.

When they continued the diet but could consume as many calories as they wanted, they took in nearly 450 fewer calories per day and lost almost 11 pounds (5 kilograms). About 8 pounds of the 11 were pure fat.

Weight loss was not the point of the study.

Weigle's team told those hoping for weight loss that they were dismissed.

High Protein Meals

The high protein meals enjoyed by the participants during their study were hardly exotic or elaborate. They did not have to plan, shop, chop, or bake.

Here is an example of each meal and snack:

Breakfast

orange juice
egg white substitute
raisin bread with peanut butter and jam
skim milk.

Lunch

a turkey sandwich with "light" cheese, fat-free mayo, and lettuce on whole-wheat bread
a glass of skim milk.

Dinner

beef lasagna
green beans
a lettuce-and-tomato salad dressed in olive oil and wine vinegar.

Snack

canned mandarin oranges or
pineapple.

For a list of high protein foods recommended by the United States Food & Drug Administration (FDA), please go to:

According to Dr. Arne Astrup of the Department of Human Nutrition, Centre for Advanced Food Studies at the Royal Veterinary and Agricultural University in Copenhagen, Denmark, who wrote an accompanying editorial:

These results suggest that it's not necessary for people to cut back carbohydrates to lose weight.

Protein appears to encourage people to eat fewer calories overall, Astrup noted, so if people simply increase their intake of protein, that should help them lose weight. "You can just eat a little more lean meat and low-fat dairy products," Astrup recommended.

The study underscores the need to emphasize complex carbohydrates and low saturated fats to achieve maximal health benefits.

Weigle and his colleagues noted that low-calorie diets rarely work.

This has encouraged researchers to consider that changing the ingredients of the diet, but not its calories, makes a difference in people's waistlines.

Previous research shows that low-carbohydrate diets, typically high in fat and protein - are effective, the authors report, but so are low-fat diets.

Astrup explained that protein helps people lose weight because, "calorie for calorie," protein makes people feel fuller than carbohydrates or fat. The researcher noted that it's unclear why protein works better at curbing appetite.

Weigle wrote:

Our results suggest that less emphasis should be placed on carbohydrate restriction without regard for ... increases in dietary fat.

Replacing a portion of dietary fat with protein may result in weight loss comparable with that reported with low-carbohydrate diets while minimizing the adverse long-term effects of increased dietary fat.

Dr. Weigle's study is reported in the American Journal Of Clinical Nutrition, July 2005 issue; vol 82: pp 41-48.

To read the full text of researchers' original communication, go to:

About Dr. David S. Weigle

Dr. David S. Weigle is an Endocrinology Specialist in Seattle, Washington. In 1978, he graduated from Harvard Medical School.

From 1979-1981, he did his residency at the University of Chicago Hospitals. A fellowship followed from 1981-1984 at the University of Washington. Dr. Weigle has been in Washington ever since, where he has a practice at the Harborview Diabetes Endocrinology Clinic. This clinic is owned by King County and operated by the University of Washington Physicians and Children's University Medical Group.

For the third consecutive year, the University of Washington Medical Center (UWMC) ranks among the top 10 hospitals in the nation. UWMC retains its ninth place ranking according to U.S.News & World Report's 2005 annual guide to "America's Best Hospitals" in its July 18th 2005 issue.

Dr. Weigle's medical research to-date has been focused on obesity, energy expenditure and molecular genetics.

Dr. Weigle's personal interests include parenting, rock climbing and biking, sailing.

Thank you Dr. Weigle for spearheading this study.

Inspire & Be Inspired.

Here's to healthy, adventuresome, soulful, "HP healthy Muggle" living!

~ Jennifer Carolyn King, Rugged Elegance, LLC