Azernews.Az

By Scott Fenwick

B.S. /Hons

[email protected]

Some people turn to higher-protein diets to lose weight. That is because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake. Diets with 30% protein are now being considered "reasonable" and the term "high protein diet" is now reserved for diets with over 50% protein.

Diets higher in protein and moderate in carbs along with regular exercise are often thought by experts to reduce blood fats. It also helps maintain lean tissue while burning fat for fuel. This happens without dieters being sidetracked with constant hunger.

Researchers do not understand exactly how protein works to reduce appetite. They think that it may be because a protein molecule causes the brain to receive lower levels of appetite stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels and therefore fewer cravings. It may also be due to eating fewer carbohydrates or the specific protein's effect on hunger hormones and brain chemistry.

WHAT THE STUDIES SHOW

Some new research hints that protein may be able to satisfy hunger better than either fats or carbohydrates. For example, in a study in the American Journal of Clinical Nutrition, people were put on a diet in which:

Fat was reduced to 20% of calories

Protein was increased to 30% of calories

Carbohydrates made up 50% of diet

People on that diet reported that they were more satisfied, less hungry and lost weight.

Another study in the Journal of Nutrition combined a high-protein diet with exercise. People in that study had enhanced weight loss and Improved blood fat levels.

A common question I am asked is how much protein do you need? You need protein at all stages of life. It's the major component of all cells, including muscle and bone.

It's needed for:

Growth

Development

Immunity to fight off infections and protect the body

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.

For example, on a 1,800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 218 grams (35% of calories) of protein per day.

The recommended dietary allowance (RDA) for protein is:

Men: 56 grams a day

Women: 46 grams a day

Most people have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories. To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week. To be on the safe side, check with your doctor before adding large amounts of protein to your diet, this could have an adverse effect on your kidneys.

CONTROLLING YOUR APPETITE

In theory, losing weight is quite simple. Just eat less and exercise more. Putting that into practice can be complicated.

Finding a diet that you enjoy that works with your lifestyle and has the right combination of nutrients is a very individual process. Some people fare better on one diet whereas others are hungry all the time on the same diet. If you are hungry all the time, eating fewer calories will be challenging. For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoy as many of them as possible early in the day, with dinner being the last meal. Research suggests eating four to five small meals or snacks per day to control appetite and weight. As long as you stay within the recommended limits, you can try adding some more protein to your diet.

THE BEST PROTEIN SOURCES

Protein is important but so are carbohydrates, fats, and total calories. For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on "smart carbohydrates" such as:

Fruits

Vegetables

Whole grains

Also try healthy fats such as:

Nuts

Seeds

Olives

Oils

Fish

Avocado

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as:

Lean meats

Beans

Soy

Here are some good sources of protein;

Food

1 ounce meat, fish, poultry 7

1 large egg

4 ounces milk

1/2 cup low-fat cottage cheese

1/2 cup cooked kidney beans

1/2 cup lentils

1 ounce nuts

2 tablespoons peanut butter

1/2 cup vegetables

1 slice brown bread

1/2 cup of most grains/pastas

WAYS TO INCREASE YOUR PROTEIN LEVELS

If you would like to start including more lean protein in your daily diet, try Scott's simple tips if you do not have issues with dairy products:

Take yogurt with you to the gym and enjoy it as a post-workout booster.

Make your breakfast oatmeal with milk instead of water.

Snack on fat-free mozzarella cheese.

Use a whole cup of milk on your cereal.

Try smoked salmon or one of the new lean sausages for breakfast.

Take along a hard-boiled egg for an easy snack.

Choose round or tenderloin cuts of meat.

Follow my simple and easy steps to become slimmer with a high protein diet thus enhancing your ability to lose weight more effectively.

Make it happen!