High Protein Diets - yes all the Whey

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High Protein Diets - yes all the Whey

Postby Canuck Singh » Wed Aug 13, 2008 5:31 am

For many people, nothing is more confusing than trying to find the right nutritional approach to lose fat and keep healthy. The only way to avoid this confusion is to ignore the hype and look for the facts – the scientific research. Recent, well-designed research demonstrates that a high-protein, low-fat, moderate-carbohydrate eating plan is the most successful way to lose unwanted fat, and keep it off.

Diets that are high in protein (and low in fat) work best because they promote satiety (eliminate hunger) and maintain lean body mass. A recent study using normal weight participants revealed this eating approach is so effective as it promotes a high degree of thermogenesis.

Thermogenesis is simply an accelerated the metabolism that allow the body to lose energy as heat rather than storing it as fat. Although science still does not completely understand the entire process, promoting thermogenesis is thought to be the key factor in losing body fat. High-protein, low-fat diets are the most effective for promoting thermogenesis.

In this research, the thermogenic effect of a high-carbohydrate/low-fat diet and a high-protein/low-fat eating approach was assessed in ten healthy, normal weight, non-smoking females. Resting energy expenditure, respiratory quotient and body temperature were assessed before and after a day of consuming these different diets.

Results showed that thermogenesis rates averaged about twofold higher on the high protein diet versus the high carbohydrate diet, and differences were significant after each meal. Body temperature recordings were also higher when the girls consumed the high protein diet. A two fold difference means that the high protein diet was 100% more effective at promoting thermogenesis.

Nitrogen balance was also greater on the high protein diet – this means the women were not losing valuable lean body tissue, unlike other diets.

These results indicate that a high-protein/low-fat approach to eating will stoke the metabolism, promote thermogenesis and provides more effective results in fat loss.

J Am Coll Nutr 21: 55-61, 2002
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Re: High Protein Diets - yes all the Whey

Postby Canuck Singh » Tue Aug 19, 2008 4:58 am

Research in this month’s Journal of Nutrition demonstrates that increasing the ratio of protein in the diet promotes more effective loss of body fat, stabilized blood sugar levels and enhanced insulin function.

High protein diets used to cause a concern because physicians associated a high protein intake with the consumption of lots of saturated animal fat and cholesterol in some protein-rich foods. Now days there are a lot more low-fat, high-protein food choices on the market, and the health benefits of increasing the protein ratio in the diet is featuring regularly in the research.

In this study, 24 middle-aged women consumed 1,700 calories a day for 10-weeks and maintained their regular physical activity program. The control group ate according to the USDA Food Guide Pyramid, consuming approximately 0.36-grams of protein and 1.3-grams of carbohydrates per pound of body weight per day. The high protein group increased the amount of protein they ate daily to about 0.73-grams per pound of body weight and reduced their intake of carbohydrates to 0.95-grams per pound of body weight.

While both diet groups lost weight, the high-protein group lost two pounds more body fat and maintained their muscle mass. The group following the high protein diet lost more fat, maintained their muscle and experienced an improvement in total blood cholesterol level.

Additional findings showed that the high-protein group also experienced more stable blood glucose levels and reduced insulin response following meals. The women in the high-protein group were less hungry between meals than were those following the traditional diet. These two factors are also vital for effective fat loss.
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Re: High Protein Diets - yes all the Whey

Postby Canuck Singh » Sat Oct 25, 2008 10:36 am

A recent study has assessed the long term effects of a high protein diet (double the recommended intake) on weight loss.

The study’s 49 overweight participants followed a very low calorie diet for 6 weeks to promote rapid weight loss. The participants where then placed on a maintenance diet for another 12 weeks.

Those placed on the high protein diet got at least 35% of their daily calories from protein. Another group was placed on a diet that contained the same calories but much lower percentage.

Results showed that the group who followed the high protein diet kept off all the body fat that they lost in the first six weeks, whereas the high-carb group gained a significant proportion of their weight back.

High quality dairy protein supplements can boost the protein content of the diet without adding empty calories. A high percentage of protein in the diet will satisfy hunger more effectively and not only help you get lean, it will help you stay lean.

Source: 15TH European Congress on Obesity, 2007.
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Re: High Protein Diets - yes all the Whey

Postby Canuck Singh » Sat Oct 25, 2008 8:13 pm

A great study recently examined the ability of the macronutrients (protein, carbohydrate and fat) to suppress ghrelin, a hormone known to stimulate the appetite.

Hunger works like this; as blood glucose levels drop ghrelin is secreted from the gut into circulation where it triggers brain cells to promote the sensation of hunger. Ghrelin levels decrease promptly after the consumption of food. The results of this study completed by researchers at the University of Washington School of Medicine in Seattle, suggest that the higher the protein content of the meal, the longer ghrelin levels are suppressed after the meal.

When each of the macronutrients were tested for ghrelin responses, the researches found that dietary fats don't provide any change to ghrelin levels. Carbohydrates promote a large suppression of ghrelin for a short time only to rebound to higher than normal levels soon after. This maybe why people tend to overeat when they follow a carbohydrate-rich diet.

Conversely, the consumption of protein resulted in the greatest suppression of ghrelin over a long period of time. Based on this information, snacking on protein rich foods throughout the day will curb hunger and make fat loss when following a calorie-controlled diet.

This research provides important information on how different nutrients affect our eating patterns and ultimately, our physical appearance. Most importantly, make sure every meal or snack contains a substantial portion of protein.

Source: Journal of Clinical Endocrinology & Metabolism online Jan ’08
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