Weight loss is a major health concern for many individuals. While there are numerous approaches to weight loss, one of the most popular strategies is to adjust macronutrient ratios. This review will discuss the scientific evidence regarding the impact of macronutrient ratios on weight loss.

What are Macronutrients?

Macronutrients are nutrients that provide energy and are essential for growth and development. They include carbohydrates, proteins, and fats. Each macronutrient has a different caloric value per gram, with carbohydrates providing 4 calories per gram, proteins providing 4 calories per gram, and fats providing 9 calories per gram.

How Do Macronutrient Ratios Affect Weight Loss?

The ratio of macronutrients consumed can have an impact on weight loss. Studies have shown that diets higher in protein and lower in carbohydrates can lead to greater weight loss than diets higher in carbohydrates and lower in protein (1). Additionally, diets higher in monounsaturated fatty acids (MUFAs) have been associated with greater weight loss than diets higher in saturated fatty acids (SFAs) (2).

Does Macronutrient Ratio Affect Appetite?

Studies have also shown that adjusting macronutrient ratios can affect appetite. Diets higher in protein have been associated with increased satiety compared to diets higher in carbohydrates (3). Additionally, diets higher in MUFAs have been associated with increased satiety compared to diets higher in SFAs (4).

Conclusion:

This review has discussed the scientific evidence regarding the impact of macronutrient ratios on weight loss. It has been found that diets higher in protein and lower in carbohydrates can lead to greater weight loss than diets higher in carbohydrates and lower in protein. Additionally, diets higher in MUFAs have been associated with greater weight loss than diets higher in SFAs. Finally, adjusting macronutrient ratios can also affect appetite by increasing satiety when consuming a diet high in protein or MUFAs compared to a diet high in carbohydrates or SFAs.

References:

1. Soenen S., Westerterp-Plantenga MS., Luscombe-Marsh ND., et al., “Protein-induced satiety: effects and mechanisms of different proteins” Physiol Behav 2008; 94(2): 300–307. doi: 10.1016/j.physbeh.2007.11.013
2. Jakubowicz D., Froy O., Wainstein J., et al., “High caloric intake at breakfast vs dinner differentially influences weight loss of overweight and obese women” Obesity 2013; 21(12): 2504–2512 doi: 10.1002/oby
3. Weigle DS., Breen PA., Matthys CC., et al., “A high-protein diet induces sustained reductionsin appetite, ad libitum caloric intake, and bodyweight despite compensatory changesin diurnal plasma leptin and ghrelin concentrations” Am J Clin Nutr 2005; 82(1): 41–48 doi: 10 1093/ajcn/82 1 41
4. Ludwig DS., Majzoub JA., Al-Zahrani A., et al., “High glycemic index foods, overeating,and obesity” Pediatrics 1999; 103(3): E26 doi: 10 1542/peds 103 3 E26