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Health Tips From The Professor Are High Protein Diets Your Secret To Successful Weight Loss? Muscle burns more calories than fat, so preserving muscle mass helps keep your metabolic rate high without dangerous herbs or stimulants – and keeping your metabolic rate high helps prevent both the plateau and yo-yo (weight regain) characteristic of so many diets.
When you lose fat and retain muscle you are reshaping your body – and that’s why most people are dieting to begin with. So let’s look more carefully at the recent study that has been generating all the headlines (Pasiakos et al, The FASEB Journal, 27: 3837-3847, 2013).
This was a randomized control study with 39 young (21), healthy and fit men and women who were only borderline overweight (BMI = 25). One group was assigned a diet containing the RDA for protein (about 14% of calories in this study design). The high protein (28% and 42%) diets caused almost 2X more fat loss (5 pounds versus 2.8 pounds) than the diet supplying the RDA amount of protein. In case you didn’t notice, there was no difference in overall results between the 28% (2X the RDA) and 42% (3X the RDA) diets. The value of this study is that it defines for the first time the upper limit for how much protein is required to preserve muscle mass in a weight loss regimen. 3)     Higher protein intake does not appear to offer any additional benefit – at least in young adults. 5)    These diets were designed to give 7 pounds of weight loss in 21 days – which is what the experts recommend. Actually, chronic neck pain and headaches will do more than ruin your day.It can interfere with your daily activities and cause you to stop doing the things you enjoy.
First let’s take a look at your neck so it will be clear why muscles can cause chronic headaches.
The bone pressing into your spinal cord will cause horrific chronic headaches.  And, as the muscle is also putting a strain on your shoulder, you will feel pain and tension right where your neck meets the top of your shoulder.
Chronic headaches are often caused by a posture that is common lately because of looking down at our cell phones and computers. Notice the graphics on the left, and then imagine the 42 lb head on the right not only putting a strain on the entire cervical spine, but since you are looking down, it is also having the heavy skull putting a twist onto the first two cervical vertebrae. This is easier to do when you have a headache as it will be thick and tight, but if you want to work at preventing a chronic headache, you’ll need to move your head around so the muscle can be felt. If you don’t have a headache, just take your flat fingertips and press directly into the muscle fiber.  Hold the pressure for 30 seconds, let go, and then press again. Hold the pressure for 30 seconds and then just move 1-finger width down the muscle and start over again. Go from the base of your skull all the way to the top of your shoulder.  If you have a chronic headache, the muscle will stand out and you’ll have no problem finding it.
Work on both sides of your neck, even if the chronic headache pain is only on one side of your head. Stretch the muscles by holding the pressure on the muscle and then bringing your head down toward your chest. Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. The statements in these articles have not been evaluated by the Food and Drug Administration. Disclaimer: At Health Tips from the Professor, we only recommend products that we’ve either personally checked out ourselves, or that come from people we know and trust.
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I am a New Zealand registered nurse and nutritionist (Grad Cert Sci: nutrition, Massey Univ). During the first couple of weeks, the researchers tinkered with participants’ diets to determine exactly how many calories they needed to maintain their body weight. That worked out to volunteers eating an average of 47, 139 or 228 grams of protein per day. But people in the low-protein group stored more than 90 percent of their extra calories as fat and lost body protein (muscle mass), while other participants gained both fat and healthier lean muscle, researchers reported in the Journal of the American Medical Association. Essentially carbohydrate stayed the same, but the ratio of protein to carbohydrate changed.
So as you can see – the group that put on the most body fat was the low protein group. Even a University Professor in New Zealand has stated in a National Publication that a low protein diet is better than a high protein one as people gain less weight on it! Dr Kate Scott in a letter (which Jamie pointed out) to the editor in New Zealand Listener, which was in response to an excellent article by Nutritionist Jennifer Bowden, on the importance of protein intake for weight loss. You see like the others Dr Scott has not bothered to look at the actual amount of fat gain in the study.
What I actually wanted to look at when I started writing this post was the amount of protein per kg per day that allowed people to gain a remarkable 3 kg of lean mass in just 8 weeks! You really have to laugh at researchers like Dr Scott who put so much weight in epidemiology.
You’d think with the sophisticated measuring devices available now (BIA, DEXXA, BODPOD), they could report something more accurate. Again this emphasises to me the importance of maintaining a good protein intake, especially if you are wanting to lose weight. If you're not familiar with the system, Weight Watchers designates every food numerical points.
Many experts praised the improved PointsPlus™ plan, which encourages whole, nutrient-rich foods. An improved point system, flexibility, and the ability to indulge in any food you want (as long as you stay within your allotted points): what's not to love about Weight Watchers? If group meetings aren't your thing, Weight Watchers also offers an online option that includes an interactive forum that helps you track points, for instance.
Those numbers become even less impressive after five years doing Weight Watchers: a study in The British Journal of Nutrition showed only half of lifetime members maintained at least five percent of their weight loss after that many years. Besides the unlimited-fruit debacle, Weight Watchers overlooks numerous studies that confirm fat loss occurs more effectively on higher-protein diets.
Weight Watchers also didn't get the memo about dietary fat, which they generally categorize as good or bad but overall limit because of its high calories. Misunderstanding dietary fat leads Weight Watchers to, for instance, endorse margarine over butter. Another area Weight Watchers neglects to address is common food intolerances like wheat, dairy, and soy, which for many people can create inflammation and other problems that stall weight loss. According to Hyla Cass, MD, and author of 8 Weeks to Vibrant Health, eating foods that you are sensitive or intolerant to will also perpetuate cravings. And it lets you down too: you get an immediate high, but it's short-lived, and you have to have more. Just like alcoholics who should not drink since it begets more drinking, food-aholics need to avoid their trigger foods. According to an analysis in Consumer Reports, about 56% of the calories on Weight Watchers come from carbohydrates.
Rather than measuring lean muscle mass and fat, Weight Watchers focuses on your scale number. In New Zealand, Weight Watchers recently came under fire for endorsing Chicken McNuggets and other McDonald's foods. The McDonald's collaboration should have surprised no one, considering that Weight Watchers provides PointsPlus™ values for numerous fast food joints on its website. In other words, where those calories come from doesn't matter as much as staying within your allotted points, which proves that despite their improved points system that accounts for macronutrient status over calorie counting, Weight Watchers is essentially still a restricted-calorie diet. In fact, according to that Consumer Reports analysis, the average person on Weight Watchers eats 1,450 calories a day.
My patients, particularly those who eat to soothe stress and run high cortisol levels (the main stress hormone), will binge the moment the weigh in for the week, find their weight climbs, and the net benefit is paltry. What I mean is that real sustainable long term health must not only be the goal but also part of the entire process of weight loss, so that participants actually LEARN how to choose healthy foods and build a healthy body as a result of making healthy diet and lifestyle choices.


A health model for weight loss teaches how to avoid artificial foods and sweeteners, (and certainly not encourage their consumption) foods that trigger inflammation, foods that increase toxic exposures.
A health model for weight loss teaches the importance of losing fat and preserving bone and muscle. A health model for weight loss teaches the importance of keeping blood sugar stable and well managed by eating a low glycemic diet (not a high glycemic diet with unrestricted fruit. But on "how to eat", Weight Watchers, like almost EVERYONE selling a plan, feels that they have to tell you that you should be able to "indulge" once in a while. There are many ways to lose a lot of weight in a short amount of time.However, most of them require you to be very hungry or starve yourself.
If you don’t have iron willpower then hunger will cause you to give up on these plans quickly. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight . It is not uncommon to lose up to 10 pounds in the first week of eating this way, both body fat and water weight. The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger . Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Each one of your meals should contain a protein source, a fat source and low-carb vegetables.
Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism. The vegetables and the meat contain all the fiber, vitamins and minerals you need to be healthy. Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all .
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice. It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc. But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan. Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones . Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary. It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. Enter your details, then pick the number from either the “Fat Loss” or the “Extreme Fat Loss” section – depending on how fast you want to lose.
There are many calorie counters you can use to track the amount of calories you are eating. The main goal is to keep carbs under 20-30 grams per day and get the rest of your calories from protein and fat. However, there are a few other tips that you may find useful if you want to speed things up even further. Avoid Artificial Sweeteners: Despite having calories in them, the sweet taste may play tricks with the mind and increase hunger and cravings. Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important . Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly.
Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up. You can expect to lose 3-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen.
If you have a medical condition (especially if you’re diabetic) then talk to your doctor before making any changes because this plan can drastically reduce your need for medication. By restricting carbohydrates, you change the hormonal environment in your body to make your body and brain “want” to lose weight. This way, you avoid the main side effect of dieting, the one that causes most people to fail… hunger. So if there’s a method out there that helps me lose weight without hunger, then that sure as hell is the one I will go with. When it comes to carbohydrates (carbs) there’s a misconception that all carbs are bad and one should stay away from all foods that contain carbs. Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. There are lots of diets out there – high fat, low fat, Paleolithic, blood type, exotic juices, magic pills and potions. These volunteers were put on a 21 day weight loss program in which calories were reduced by 30% and exercise was increased by 10%. In the other two groups the carbohydrate and fat content of the diets was decreased proportionally. 28% of calories is sufficient, and there appear to be no benefit from increasing protein further. High protein diets (~2X the RDA or 28% of calories) do appear to be the safest, most effective way to preserve muscle mass and enhance fat loss in a weight loss regimen.
What some people call high protein diets are laden with saturated fats or devoid of carbohydrate. The major exception would be people with kidney disease, who should always check with their doctor before increasing protein intake. Other studies suggest that adding the amino acid leucine to a high protein diet can give 100% retention of muscle mass in a weight loss regimen – but that’s another story for another day. Several of them are rife with spelling issues and I in finding it very bothersome to inform the truth then again I’ll certainly come again again.
If you are an athlete, it can cause you to slow down so much that you stop doing all the sports you enjoy, and can have a serious impact on your career.
The bone is called the “dens” and your skull sits on the point of it.  It is because of this arrangement that you can turn your head left and right. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.
I am a Certified Zone Instructor, and have worked teaching Zone diet principles to hundreds of clients over the last 10 years. George Bray from the Pennington Biomedical Research Center in Baton Rouge, Louisiana, recruited 25 young, healthy volunteers to live in their lab and eat a prescribed diet for two to three months. One-third of the participants were fed a standard diet with 15 percent of their calories coming from protein, while the others ate low- or high-protein diets with either five or 25 percent of calories from protein.
The low-protein diet group put on about seven pounds per person, compared to 13 or 14 pounds in the normal- and high-protein groups.


They make no distinction about the type of weight gained, nor do they make any point about the difference in fat gain, between the groups. In contrast, the high-protein diets led to changes in lean body mass and helped participants burn calories. David Heber, director of the Center for Human Nutrition at the University of California, Los Angeles, and co-author of an editorial accompanying the new study.
You simply cannot use a study where people are deliberately overfed in order to gain weight, to prove a point about weight loss. I am surprised though that people put on 3kg of lean mass just by eating more especially when living in the lab. I was part way through a comment when I got jumped on by a 6 year old and wrote something like djgfiowhegv0p9ih3ob, then my browser closed….
In both groups that increased lean mass, resting and total energy expenditure also increased, but not however in the low protein group. Typically weight loss diets decrease all macronutrients, as they focus on calories alone, which is likely to result in lean mass loss and lowered resting energy expenditure. Similar to an allowance, you get a certain number of points to use every day based on your demographics and goal weight. Rather than focus so much on calories like the old plan did, PointsPlus™ instead bases points on macronutrient content. One in the journal Obesity Surgery, for instance, found that people who attended group meetings lost more weight than those who didn't. News & World Report recently had 22 health experts (most of them Registered Dietitians or Medical Doctors) examine 25 diets and diet programs, which they ranked on a scale of one to five. A study in the journal Lancet found that 772 overweight and obese adults lost an average of 15 pounds over one year, or less than one pound every three weeks. According to Weight Watchers, all fruits are unlimited and carry zero points on the PointsPlus™ system. One in the American Journal of Clinical Nutrition, for instance, showed protein keeps you satiated and lean via signaling the hormone cholecystokinin (CCK). One member reflects that mentality when she warned the Weight Watchers online community, "Whether good or bad, Fat is still Fat! But it all goes back to losing weight and not fat, particularly if those calories come from the high-carbohydrate fast foods and processed foods that Weight Watchers allows. While some of the 'healthy food guidelines' are effective for a select few, if you are a food addict--you'll play games. Loss of muscle and bone increase risk of cachexia and bone metastasis, both life threatening processes for an advanced cancer patient.
For one, there is a large emphasis on activity and movement, to maintain and build muscle mass, so that issue is not being ignored. The common myth is that if we attempt to "deny" ourselves the treats completely, we are doomed to fail. Primary care referral to a commercial provider for weight loss treatment versus standard care: a randomised controlled trial.
Weight-loss maintenance 1, 2 and 5 years after successful completion of a weight-loss programme. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-30 grams per day.
This will put you into the 20-30 gram carb range and drastically lower your insulin levels.
If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly . Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead. This is proven to make you lose more fat, faster, than typical low-fat calorie restricted diets. But the truth is that carbs are essential components of a healthy diet and they’re necessary for proper organ functions. Use of this website and the information contained herein does not create a doctor-patient relationship.
If this were the only study of this type one might seriously question whether the results were applicable to middle aged, overweight coach potatoes. I would add the caveat that there are studies suggesting that protein requirements for preserving muscle mass may be greater in adults 50 and older.
However, it is significantly more protein than the average American consumes when they are trying to lose weight.
The diet in this study, which is what I recommend, had 43% healthy carbohydrates and 30% healthy fats.
The only other caveat is that protein metabolism creates a lot of nitrogenous waste, so you should drink plenty of water to flush that waste out of your system. If you want to get a high protein diet from vegetable protein it just requires a bit more planning or use of well designed supplements because many vegetable proteins are incomplete by themselves and their is often less protein per serving.
Any Health Care changes should be made only after consulting with your Doctor and licensed Health Care Advisor. More recently after finding that eating Paleo food choices was the "icing on the cake" health wise, I have become a Paleo enthusiast and teacher. She is simply wrong, study after study has shown that a higher protein diet used for weight loss, maintains lean mass, gives superior appetite control, and in this way helps those who are overweight eat less and lose it more easily.
So the formula that many in the fitness world subscribe to of not less than 1.0 gram per lb, seems to be a good guideline if you want to gain mass. Or did they have a gym facility there where they would spend their evenings rather than going to the pub? Even with a very exact program of training for lean gain and a targeted diet, I’d be happily surprised to see half that in someone I was training.
But she claims the program "works for her," and she's able to enjoy a plate of chili cheese nachos and a skinny margarita after work on Fridays because it fits into her allotted points. High-fiber and high-protein foods earn fewer points, whereas carbohydrates and fats earn more. For example, a study in the International Journal of Medical Informatics found an internet weight-loss community played a vital role in participants' weight loss efforts that clinicians, family, and friends might not be able to fill. Weight Watchers came out the winner, with the average member losing six pounds after doing the program four weeks (If you were wondering, experts ranked the Paleo diet lowest among these 25 eating plans). Granted, that was twice as much weight loss as the group who received weight-loss advice from their doctor. For someone with insulin resistance, which is most overweight people, snacking on bananas and grapes is a surefire way to stall weight loss and worse. Another study in the same journal found that a protein-based breakfast suppresses your hunger hormone ghrelin and keeps you satiated far better than carbohydrate-based foods. Second, there is also a bigger emphasis than you report on protein - it is promoted as a 'power food' and encouraged to be used over carbohydrates to sustain satiety and increase energy. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
However, there have been several other studies with older, more overweight volunteers that have come to the same conclusion – namely that high protein diets preserve muscle mass and enhance fat loss.
However, if you also want to lose fat, excess carb calories as in this study would not be a great idea.
Finally, they also promote the inclusion of healthy fats - in fact, there is a recommendation to include two servings a day of healthy oils as part of your Points+ allotment. To me, the focus IS on healthier eating, not just 'cramming whatever you can into your allowance' - at least, that's what I've experienced with the meetings I attend and the leader who runs them. I understand that the plan is not perfect, but, for anyone who has come to the point in their life (as I have) that they are truly committed to achieving and maintaining weight loss, it is a good start - a better start, I believe, than you have portrayed it in this article.
I am interested in the information you provide on your site as I want to continue to become healthier in my eating, and I do think you have some great information and a good approach - just wanted to speak up on the side of Weight Watchers with some points I think were missed.



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