Eating a moderate protein diet of about 25% calories from protein may be nearly as effective as a higher protein diet of around 40% calories from protein without the potential negative effects of a higher protein diet.
Subjects placed on a moderate protein diet with exercise achieved nearly identical weight loss results as those on a high protein diet with exercise. The moderate protein group also achieved superior weight loss results to those put on a high protein diet without exercise. The higher protein group did achieve a greater reduction in triglycerides though.
Eating a moderate protein diet instead of a higher protein diet allows one to consume a greater percentage of beneficial foods rich in antioxidants, such as vegetables, fruits, beans and nuts.