by Craig Weatherby
New clinical findings from Europe give popular high-protein eating plans two big wins in the ongoing diet wars.
A small pilot trial from Italy credits the high-protein, low-carb, fish-and-vegetable favoring Zone diet with cutting body fat and improving a range of health measures.
Let's take a closer look at these enlightening (pardon the pun) results.
Atkins and the Zone: a quick review
Dr. Atkins' bestsellers of the 1980's defied the conventional wisdom that low-fat, high-carb diets were best for weight control.
Under the original Atkins approach, a saturated-fat-laden slab of bacon was seen as no different than a leaner, omega-3-rich salmon fillet. His approach rested entirely on the idea (unproven at the time) that protein is more satiating than carbohydrates, and he was unconcerned about the source.
Barry Sears, Ph.D., whose book The Zone created the “Zone diet” craze of the late 1990's, arrived at support for high-protein diets from a different, more scientifically sophisticated angle.
Unlike the Atkins plan, Sears' diet made distinctions between healthful fats (omega-3s and monounsaturates) and fats Americans consume to unhealthful excess (omega-6s and saturated fats, which are not inherently unhealthful).
The Zone diet plan also distinguished between healthful carbs (vegetables, fruits, whole grains) and unhealthful carbs (e.g., white bread, potato chips, pastries).
Dr. Sears proposed that the key to weight control was to adjust the diet in three key ways, to produce specific metabolic effects:
- Consume the three essential macronutrients in a particular proportion--40 percent carbohydrates, 30 percent protein, and 30 percent fat--to satiate appetite and stabilize blood sugar levels.
- Favor low-glycemic carbs (vegetables, whole grains) to prevent large swings in blood sugar levels, which can result in storage of calories as hard-to-lose body fat.
- Favor fish as a protein source because its omega-3 fatty acids exert desirable influences over the body's ephemeral, hormone-like messenger chemicals called autocoids (e.g., eicosanoids, prostaglandins, and cytokines), which have profound effects on human metabolism, including fat-burning and inflammation.
- Group Z ate a Zone-type diet, consisting of 40 percent carbohydrates, 30 percent protein, and 30 percent fat and featuring fish, vegetables, and fruit.
- Group N ate the diet recommended by the Italian National Research Institute for Nutrition and Foods, which consists of 55 percent carbohydrate, 15 percent protein and 30 percent fat) and features pasta, bread and meat.
- Groups ZA and NA took placebo (olive oil) capsules from day 1 to day 35 and then switched to taking omega-3 fish oil capsules from day 36 to day 70.
- Groups ZB and NB took omega-3 fish oil capsules from day 1 to day 35 and then switched to taking olive oil capsules from day 36 to day 70.
- “The results suggest that some of these effects are owing almost exclusively to diet, particularly the Z [Zone] diet (body fat), while others, such as the mood state variations, are mainly owing to Omega-3 supplementation, whose effects are strengthened by the Zone diet.”
- “Although all subjects presented a reduction in body fat owing to the controlled diet, the Z diet had a stronger effect, consistent with the… changes in blood parameters, i.e. [reductions in the] AA/EPA [ratio], LDL [cholesterol levels] and insulin [levels].”
- “The [lower] AA/EPA ratio is considered a predictor of health status with respect to the above-mentioned diseases, as well as an index of well-being.”
- “Our results show that the N [higher-carb, lower protein] diet can induce variations in some [health] parameters, but the Z [Zone] diet has a greater effect on the same parameters and this is increased by Omega-3 supplementation.
- “An important example is the AA/EPA ratio: it is… [reduced] more strongly by the Z diet and is greatly decreased by the addition of [supplemental] Omega-3 [from fish oil].”
- “…it can be inferred that the use of a diet with specific rules and with a 40-30-30 ratio of carbohydrates, lipids and proteins is more effective than traditional diets in modifying some blood parameters and reducing body fat. Supplementation of this diet with Omega-3 fatty acids provides further benefits...”
- “The reduced carbohydrate and increased protein in the Z [Zone] diet are believed to have beneficial effects on type 2 diabetes, cardiovascular diseases and obesity, thus reducing the risk of cardiovascular diseases.”
- “This [Zone] diet also results in reduction of hunger, insulin resistance and lower body weight, along with increased adipose tissue metabolism [fat-burning] and a low glycemic index.”
- “Increased blood levels of GH and IGF-1 [human growth hormones] have also been described in subjects on low-carbohydrate diets and this effect is accompanied by a lower triglyceride level. On the other hand, it has been reported that a high dietary glycemic load from refined carbohydrates increases the risk of coronary heart diseases.”
- “Omega-3 fatty acids have similar [beneficial] effects on lipid metabolism. They reduce triglycerides, have anti-inflammatory effects, reduce the insulin response to glucose, and reduce the risk of cardiovascular diseases and cancer. The effects of Omega-3 fatty acids are improved by aerobic exercise, which is also advisable for subjects whose diet involves a high protein intake.”
- “Supplementation with Omega-3 seems to be linked to an increase of vigor and a decrease of negative factors such as anger, anxiety and depression. This correlation was only present in subjects on the Z [Zone] diet. These results confirm the influence of Omega-3 on the central nervous system… They are also in line with the suggested action of these compounds on dementia, depression and mood disorders, in which they may act as mood stabilizers.”
- And research results from Italy suggest that Dr. Sears was not, as they say, just whistling Dixie.
- Fontani G, Corradeschi F, Felici A, Alfatti F, Bugarini R, Fiaschi AI, Cerretani D, Montorfano G, Rizzo AM, Berra B. Blood profiles, body fat and mood state in healthy subjects on different diets supplemented with Omega-3 polyunsaturated fatty acids. Eur J Clin Invest. 2005 Aug;35(8):499-507.
- Batterham RL, Heffron H, Kapoor S, Chivers JE, Chandarana K, Herzog H, Le Roux CW, Thomas EL, Bell JD, Withers DJ. Critical role for peptide YY in protein-mediated satiation and body-weight regulation.Cell Metab. 2006 Sep;4(3):223-33.
- Mithieux G, Misery P, Magnan C, Pillot B, Gautier-Stein A, Bernard C, Rajas F, Zitoun C. Portal sensing of intestinal gluconeogenesis is a mechanistic link in the diminution of food intake induced by diet protein. Cell Metab. 2005 Nov;2(5):321-9.
- Gevrey JC, Malapel M, Philippe J, Mithieux G, Chayvialle JA, Abello J, Cordier-Bussat M. Protein hydrolysates stimulate proglucagon gene transcription in intestinal endocrine cells via two elements related to cyclic AMP response element. Diabetologia. 2004 May;47(5):926-36. Epub 2004 Apr 14.
- le Roux CW, Batterham RL, Aylwin SJ, Patterson M, Borg CM, Wynne KJ, Kent A, Vincent RP, Gardiner J, Ghatei MA, Bloom SR. Attenuated peptide YY release in obese subjects is associated with reduced satiety. Endocrinology. 2006 Jan;147(1):3-8. Epub 2005 Sep 15.
- Batterham RL, Cohen MA, Ellis SM, Le Roux CW, Withers DJ, Frost GS, Ghatei MA, Bloom SR. Inhibition of food intake in obese subjects by peptide YY3-36. N Engl J Med. 2003 Sep 4;349(10):941-8.
- Small CJ, Bloom SR. Gut hormones as peripheral anti obesity targets. Curr Drug Targets CNS Neurol Disord. 2004 Oct;3(5):379-88. Review.
- Batterham RL, Bloom SR. The gut hormone peptide YY regulates appetite. Ann N Y Acad Sci. 2003 Jun;994:162-8.