"We found that increasing high-quality protein in the diet, like that found in eggs, dairy products and meats, provides a metabolic advantage due to a high content of the branched chain amino acid (BCAA) leucine," says article author Donald K. Layman, Ph.D., Professor of Nutrition, Department of Food Science and Human Nutrition and Department of Internal Medicine, College of Medicine, University of Illinois at Urbana-Champaign. According to Layman, both the amount of high quality protein consumed, as well as the time of day it is consumed, may play an important role in weight loss.

Layman found that unlike other essential amino acids, leucine plays several key roles in metabolism. "Leucine is key to the metabolic advantage of a higher protein diet because of its unique roles in regulation of muscle protein synthesis and insulin signaling," says Layman.

According to his research, eating more protein rich foods like eggs and limiting carbohydrates helps burn body fat and control hunger and cravings, leading to weight loss.

When limiting calories, Layman recommends daily intake of protein above 1.5 g/kg of body weight (or above 102 grams of protein daily for a 150-pound person); whereas the current Dietary Reference Intake (DRI) for protein is about half that, set at 0.8 g/kg of body weight (or 55 grams of protein daily for a 150-pound person).

Layman's research also suggests that increased use of high quality protein at breakfast, in particular, maybe important for the weight loss advantage of a higher protein diet. In a 10-week study, Layman showed that eating a high quality protein breakfast while losing weight helps maintain lean muscle mass, which is critical to long-term weight loss and maintenance.

The study, which investigated the efficacy of two 1,700-calorie weight loss diets among women aged 45 to 57 years, found that women who ate the higher protein breakfast foods including eggs, low fat dairy and lean meats (containing 10 grams leucine daily) lost slightly more weight, but of the weight lost, nearly twice as much was fat compared to those eating a carbohydrate rich breakfast (containing 5 grams leucine daily).

Source: Diabetes In Control.com: The December 2004 JACN Supplement contains proceedings from the First International Scientific Symposium on Eggs and Human Health: Transition from Restrictions to Recommendations, sponsored by the Egg Nutrition Center.