Researchers at McMaster University in Canada conducted a research study among overweight subjects and found that those who consumed a Higher Protein Intake during an energy deficit combined with exercise lead to great lean muscle mass gain and more fat loss.

They conducted a single-blind randomized trial on 40 overweight men to see if during an energy deficit of 40% is a high Protein diet more favorable for fat loss than a lower protein diet. 

The participants were provided all meals and beverages throughout the 28-day observation period and the diets were personalized based on each participants requirements. 

Both groups were given a whey protein shake to be consumed throughout the day and immediately after training.  The high protein group consumed 3x the recommended daily protein allowance while the control group consumed their normal consumption of daily protein. 

Both groups performed a full-body strength training program and specifically consumed a protein shake after their workouts to preserve their lean muscle mass since they were eating at a 40% calorie deficit to promote weight loss. 

Results:

Researchers found that the participants in the Higher Protein group even though they were in a 40% calorie deficit saw an increase in lean body muscle mass and had Greater Fat Loss compared to those in the lower protein group. 

The researchers have concluded that a higher protein dose per meal, level of protein quality and timing of protein consumption are important in determining changes in lean body mass and fat loss. 

So who do you go about doing this yourself?

There are a few ways to accomplish this, but to make sure you are not also eating too many carbs or fat that will negate the higher Protein Intake benefits you should follow a carb cycling type of program that will achieve the same results of building new lean muscle and burning fat at the same time. 

References:

http://www.nutraingredients.com/Research/Study-higher-compared-dietary-protein-intake-promotes-fat-mass-loss/

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