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단백질 위주의 식사, 다이어트에 도움될까? 2018.12.05

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단백질 위주의 식사, 다이어트에 도움될까?

요즘은 다이어트를 시작한다고 하면 일단, 헬스장을 등록하고 닭가슴살부터 주문하기 일쑤입니다. 이런 추세는 대중매체의 영향도 큰데요, 1990년대 초반까지만해도 다이어트한다고 하면 굶거나 원푸드 다이어트가 유행하였는데, 1990년대 후반부터는 "다이어트 비디오"의 등장과 함께 운동을 하면서 빼는 것이 대세가 되었습니다. (저도 '이소라의 다이어트' 비디오 나왔을 때, 진짜 비디오 닳도록 보면서 따라했었죠 ㅎㅎ 아직도 이 때 배운 동작들로 몸을 푼답니다^^)

또, "몸짱"이라는 신조어가 생기면서 닭가슴살을 먹으면서 근육을 키우는 다이어트가 유행하게 되었죠. "소녀시대 식단"으로 소개되는 것을 보아도 닭가슴살 , 달걀이 주를 이루는 것을 볼 수 있습니다.

고단백 식사가 체중감량에 도움을 준다는 많은 연구들이 있는데요, 오늘은 고단백 식이가 체중감량에 어떤 기전으로 영향을 미치는지, 과연 의학적 rationale가 있는 것인지 알아보겠습니다.

1.고단백 식사와 포만감

식사 후 포만감이 길게 유지된다면 식사 중간에 군것질을 할 확률도 떨어지고 다음 식사 때 많이 먹을 확율도 떨어지므로, 식후 포만감은 체중조절에 도움이 될 수 있습니다. "단백질의 포만감 증진 및 열량섭취 감소"에 관한 몇가지 연구가 있는데요,

Poppitt 의 연구에 의하면 고단백 식사를 했을 때가 고지방 음식, 고설탕 음식에 비해 허기가 적었다는 보고가 있습니다.

Halton의 연구에서는 고단백식사 포만감 증진 효과가 24시간에서 수일까지 지속됨을 보고하기도 하였습니다. (여기서 고단백식사라는 것은 총 열량 중 단백질 조성이 20-30% 정도일 때를 말합니다.)

고단백식이의 포만감 증진 기전

고단백 식이가 포만감을 증진시키는 기전을 설명하는 여러 연구들이 있는데요, 몇가지 기전을 살펴보도록 할게요.

첫번째는 GLP-1(glucagon-like peptide-1) 같은 식욕억제 호르몬이 증가하는 것과 관계가 있습니다. 고단백 식이를 할 경우 GLP-1이라는 식욕억제 호르몬이 증가하여 포만감을 느낀다는 것입니다.

두번째는 단백질이 다른 대량 영양소(탄수화물, 지방)에 비해 "에너지 소모량이 큰 것"이 포만효과와 관련있다는 것입니다.

Lejeune 의 연구에 의하면 고단백식사시 에너지 소비가 증가하고 이는 산소소비량을 증가시키고, 체온을 올리며, 결국 산소부족을 느끼게 하여 포만감을 증가시킬 수 있다고 합니다.

세번째는 고단백식사가 "포도당 신생을 증가"시키고, 이것이 고단백 식사에 따르는 포만감 증진에 영향을 미칠 것이라는 의견이 제시되고 있습니다. 이는 동물실험에서 밝혀졌는데요 포도당신생이 시작될 때 필요한 효소인 PEPCK라는 효소가 고단백식이를 주었을 때 증가되는 것이 확인되었기 때문입니다.

즉, 고단백식사가 포도당신생을 증가시킨다는 것이죠. 하지만, 이 기전은 아직 사람을 대상으로 한 연구가 부족해서 더 확실한 evidence가 필요할 것 같습니다.

2.고단백 식사와 열발생

단백질은 당질, 지방에 비해 "식이성 열발생"이 많습니다. "식이성 열발생" 이란 식후 소화, 흡수 및 대사과정에서 소비되는 열을 말합니다. 단백질이 다른 영양소에 비해 식이성 발열이 많은 이유는 식후 단백질 합성을 하는데 많은 양의 ATP가 필요하기 때문입니다.

[출처: http://egloos.zum.com/maro5833/v/4938595]

또한 많은 양의 단백질을 섭취했을 때 초과된 단백질을 저장할 수 있는 저장고가 없으므로 과량의 아미노산을 산화시켜서 제거해야 하는데, 이 아미노산의 산화 증가가 열발생을 증가시키는 요인으로 작용할 수 있습니다.

체내에서 열발생이 증가하면 총 에너지 소모량이 많아지는 것이므로 체중 감량에 도움이 될 수 있습니다.

==========================================================================================

오늘은 고단백 식사가 체중 감소에 미칠 수 있는 영향에 대해 알아보았습니다. 하지만 단백질 섭취 정도를 어느정도까지 해야 적당한지, 고단백 식사가 체중 감소에 미치는 영향이 어느정도 비중인지에 대한 구체적인 연구는 없는 상태입니다.

따라서 단백질 위주의 식단이 체중 감량에 긍정적인 효과를 미친다고는 말 할 수 있겠지만, 다음의 기본 전제는 유념하셔야 하겠습니다.

1. 체중 감량을 위해서는 에너지 섭취량(즉, 식사량)을 줄여야 한다.
2. 무엇이든 극도로 치우친 영양소 섭취는 영양 불균형을 초래한다.
3. 단백질도 많이 먹으면 살찐다. (다음 포스팅에서 자세히 설명하겠습니다)

[참고문헌]

-Poppitt SD, McComack D, Bufferenstein R. Short term effects of macronutrient preloads on appetite and energy intake in lean women. Physiol Behav 1998; 65:279-85.

-Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: A critical review. J Am Coll Nutr 200;23:373-85.

-Westerterp-Plantega MS, Rolladn V, Wilson SA, Westerterp KR. Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diet measured in respiratory chamber. Eur J Clin Nutr 1999;53(6):495-502
-Veldhorst M, Smeets A, Soenen S, Hochstenbach- Waelen A, Hursel R, Diepvens K, et al. Proteininduced satiety: Effects and mechanisms of different proteins. Physio Behav 2008;94:300-7.

-Westerterp-Plantenga MS, Luscombe-MarshND, Lejeune MPGM, Diepvens K, Nieuwenhuizen A, Engelen MPKJ, et al. Dietary protein, metabolism, and body-weight regulation: dose-response effects. Int J Obes 2006;30(S3):S16-23.

by 닥터스키니, 최보윤 원장

이전글비만의 주범은? 탄수화물 vs 지방 18.12.05
다음글살 안찌는 체질이 있다? 18.12.05

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