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November 21, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Protein Key To Maintaining Weight Control...
- The "secret" to losing belly fat...
1 Quick Technique To Burn More Fat
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Protein Key To Maintaining Weight Control...
Dear Reader,
Counting calories may not be enough when it comes to weight control. A diet with 15% protein may well help you keep your eating, and your weight, under control according to the findings of a new study appearing in PloS One. Paying strict attention to the percent of calories you get from protein is likely the key says Alison Gosby, Ph.D. from the University of Sydney in Australia.
Many experts think that the protein content of the diet does play a key role in determining how many calories you eat and how hungry you are. This study lends support in the form of solid numbers.
Some think protein levels that are too low might actually be driving the obesity epidemic. Interesting that from 1961 to the year 2000 there's research that shows the diet in the U.S. went from 14% protein to just 12.5%.
Obesity numbers have risen rather dramatically during that same period.
The most recent study involved feeding 24 lean male and female subjects one of three diets with differing protein content - a 10%, 15% (recommended most often) and 25% protein diet.
The participants ate the diet over four days while at the research center. They had ready access to other foods besides the meals they were given as part of the research, and could eat freely. Everything they ate was recorded.
On the 10% protein eating plan the lean subjects ate 12% more calories (from carbs and fat filled foods) over a four-day period than they did on the higher, 15% protein diet.
Both the higher protein diets, 15% and 25%, didn't make a difference in the amount of calories eaten by the participants. The majority of the excess energy, 70% in fact, was from snacks, instead of regular meals. Hunger was reportedly the same across all three diets.
The Australian researchers believe that people have an especially intense appetite for protein, and that when the protein content of your diet goes down too low, you keep eating in an attempt to get to that target level. This is called the protein leverage effect.
The take home message from the work is to be sure you're getting some protein as part of each meal. This can help you make better food choices later on.
You'll want to avoid foods high in fat and simple sugars, as these choices dilute the protein in your diet. This can encourage you to eat more than you should, take in more calories than you need, and pack on the pounds.
Here's how to figure out the numbers.
Continues below...
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The "secret" to losing belly fat...
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Protein Key To Maintaining Weight Control... Continued...
If you want to eat a diet of 15% protein and you take in 2,000 calories a day,
you'd want to eat 300 calories from protein sources. That's 75 grams of protein;
one gram has 4 calories. Some examples include having six servings of whole grains
to get 18 grams, or 3 cups of dairy for a generous 24 grams.
When choosing protein rich foods, be sure to look at what comes with all that
good-for-you protein. Both animal and vegetable proteins are thought to have
the same effect on your health.
Vegetable sources such as beans, nuts and whole
grains also bring the body beneficial fiber, essential vitamins and minerals.
The best animal protein sources are fish and poultry, though if you do enjoy
red meats, look for lean cuts and eat a moderate portion.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=150461
MedicineNet info on weight gain:
http://www.medicinenet.com/weight_gain/symptoms.htm
Freedieting weight gain calculator:
http://www.freedieting.com/tools/weight_gain_calculator.htm
Harvard School of Public Health info on protein:
http://apin.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html
Gosby, A. PloS One, published online Oct. 12, 2011:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2
Fjournal.pone.0025929
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