Regular consumption of protein supplies the body with a continuous supply of amino acids, which helps the body maintain its muscle mass.
By doing so, your metabolism can remain elevated which makes fat burning much easier and supports your weight-loss efforts.
There are plenty of easy ways to ensure you have high protein foods in each of your meals during the day. Click here to go toNutrition Health Articles from Why You Must Have High Protein Foods in Your Diet! Subscribers to theQuick Weight Loss E-Zineget a FREE copy of my 'Secrets of Weight Loss' Special Report (Valued at $27). A low carb high protein diet, such as the Atkins diet, is one of the most widely promoted weight loss programs due of its effectiveness.
Additionally, the amount of fruits and vegetables allowed in most low carbohydrate diets is below the recommended daily allowance, while the high intake of fats, especially saturated fat, can cause serious heart problems with prolonged use. So, before you begin a low carb high protein diet for weight loss, make sure to check with your doctor or a nutritionist to make sure you get enough fruits and vegetables, and lean protein foods. Remember, weight loss that lasts is usually based on changes you can live with for a long time, not a temporary diet.
During low-carbing, you cut out all foods that are rich in carbohydrates, such as pasta, potatoes, rice, alcohol, all kinds of sweets and chocolates, white bread, cereals etc, and you eat lots of foods with a high protein content such as meat, fish, lentils, beans, and eggs. Protein shakes, milk and dairy products are also allowed, including some low carb fruits like berries and melon. Non-starchy green vegetables such as spinach, broccoli, celery, asparagus, zucchini, and green beans, and foods rich in fats such as butter, pure lard and vegetable oils are also included in a low carb high protein diet. Although a low carb high protein diet leads to significant weight loss, repeated and long-term use can also lead to muscle breakdown, irritability, light-headedness, headaches, nausea, bad breath, dehydration, constipation, and other gastrointestinal problems.
The higher amount of saturated fats and cholesterol in the diet also increases the risk of developing heart disease and possibly, cancer. So, before you begin a low carb diet, you need to weigh the benefits of weight loss versus the risks of long-term use.
If you have kidney problems or kidney disease, eating foods rich in protein for a long time puts additional strain on your kidneys.
High protein foods such as fatty meats, some dairy products like butter, and other foods that are high in fat can cause heart disease by negatively impacting your cholesterol profile – they can raise your cholesterol.
During the metabolic process of ketosis, the body produces substances known as ketone bodies.
Recent studies and research show that restricting your carbohydrate intake can lead to a shorter lifespan. There is an advantage to a low carb high protein lifestyle – reduction in insulin resistance.
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. The more we learn, the more it looks like we should really make the time to exercise on a regular basis.
A study reported several years ago in the British Journal of Cancer (98: 1864-1869, 2008) showed that moderate intensity exercise significantly reduces cancer incidence and decreases cancer deaths in men.
When men who walked or cycled an average of 30 minutes a day were compared to men who exercised very little, there was a 5% (non-significant) decrease in the incidence of new cancer and a 33% increase in 5-year survival after cancer diagnosis! When they looked at men who walked or cycled an average of 60 minutes a day, the 5-year survival after cancer diagnosis was about the same as for the men who were exercising for 30 minutes a day, but there was a statistically significant 16% decrease in the incidence of new cancer diagnosis compared to men who exercised very little.
A 16% decrease in new cancer diagnosis and a 33% decrease in 5-year cancer survival after a cancer diagnosis – now that’s pretty significant! If you are a man, this study shows that moderate intensity exercise has the potential to decrease both your chance of developing cancer and your survival if you do get cancer – and as little as 30 minutes of exercise a day can make a difference.
But the sad fact is that less than 50% of the men in this country exercise for 30 minutes even 5 days a week- and 15% are bona fide couch potatoes.
So it’s time to dust off that exercise cycle or lace up your walking shoes and get moving.
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. NOTE: If URLs do not appear as live links in your e-mail program, please cut and paste the full URL into the location or address field of your browser. You may also have the occasional tin of flavoured tuna or chicken perhaps on a couple of corn thins. This is because the majority of weight loss comes from the loss of precious muscle tissue, not fat. Muscle tissue is essential for proper metabolic function – it burns calories even when you’re not moving.
However, when you cut your daily carbohydrate intake drastically (also known as low-carbing), your body will eventually undergo a metabolic process called ketosis.
When the fat stores turn into the primary energy source, this results in significant weight loss.
However, recent studies show that people who undertake the Atkins diet had decreased LDL (bad cholesterol) levels.
According to this research, though a low carb high protein diet can reduce the amount of fats in your body and your food intake, it’s been linked to a reduction in the average lifespan – especially increase of cardiovascular deaths (not cancer deaths) – due to a lack of whole grains.
Metabolic syndrome is characterized by increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels. This cluster of conditions occurs together, increasing your risk of heart disease, stroke and diabetes. 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. Other studies have shown that regular exercise is just as beneficial in reducing cancer risk and increasing cancer survival in women. Other studies have shown that exercise is equally effective at decreasing cancer risk and improving cancer survival in women. Please provide a vegetarian list of foods that contain protein, like which foods gives which essential …Click here to write your own.
Some research indicates that restriction of carbohydrate intake has an important role in maintaining low insulin resistance.
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.
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.
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