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Researchers at the University of Illinois 48th obese women into two groups. One group received a diet high in protein, and the other group was placed on a diet with a number equal calories but more carbohydrates. The women walked several times a week, but one key is that the "higher-protein" group also added a couple of sessions of resistance exercise.

When the study was completed, the group of high-protein diet lost 22 pounds on average and most of the weight loss was fat. The other women in the high-carbohydrate diet lost an average of 15 pounds, but an average of two pounds that was shed lost muscle mass.

Statistics show both groups effectively lose weight, but the first high-protein group managed to lose even more weight and maintain muscle.

Dr. Donald Layman, study author, said: "Both diets work because when you restrict calories, lose weight. However, the people on the diet high in protein lost more weight. There is an additive, interactive effect when a

protein diet is combined with exercise. The two work together to correct body composition; diet lose more weight and lose fat, not muscle. "

To maximize fat loss while maintaining or building your muscle, you should reduce carbohydrates, and make the center of the kitchen is a healthy source of proteins. That, plus a few sessions of resistance training in the interval between exercise promotes fat loss and muscle retention.

Miles Keeler has been writing about fitness, health and nutrition for over three years. He is a fan of this Denver Broncos Blog and you can visit his latest website about K Cup Coffee and brewing machines.

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