The high-protein, low-carb diet plan may help keep you from losing muscle along with fat, and actually accelerate weight loss, according to a study by Donald K. Layman, PhD in Nutrition, of the University of Illinois.  The amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue, and a diet that is high in foods containing this amino acid is preferable in diets designed for weight loss.

Layman states that, “traditionally, people have built a diet around low-fat foods, instead of high quality protein foods. Study participants following the moderately high protein plan, which I call the ‘Sensible Solution,’ were twice as effective in maintaining lean muscle mass,” he said. “Muscle helps burn calories, but is often compromised during weight loss.”

Many nutrition experts are skeptical of high protein diets because of concerns related to the consumption of saturated fat and cholesterol. Layman concludes that these concerns are not valid. “The group following my diet lost fat, maintained muscle and had an improvement in total blood cholesterol level. Subjects found the eating plan easy to follow, allowing them to enjoy foods from all food groups.”