The low-down on high protein diets
Low carb diets have fallen off the radar screen but interest in pumping up dietary protein is massive!
Awareness of protein as a weight loss aid is due to the emerging research on its hunger- satisfying properties. Science has shown that protein may be able to satisfy hunger better than either fats or carbohydrates. Eating a diet rich in low fat or lean protein may be the answer to help you eat fewer calories and lose weight by keeping your hand out of the cookie jar. It has been proven that a low carbohydrate diet is most effective at reducing hunger and promoting weight loss, at least in the short term (bearing in mind the starvation response system from Novembers issue)
Clinical Nutrition researchers have concluded that a 15 percent increase in dietary protein (or a calorific ratio of 40 percent protein, 20 percent fat, and 40 percent carbohydrate), with a constant carbohydrate intake, can result in clinically significant weight loss. Participants of the study ate 441 fewer calories when they followed the high protein diet, reported greater satisfaction, less hunger and lost weight on the low fat diet. High protein diet along with exercise enhanced weight and fat loss.
Eating a higher protein diet at mealtime and snacks can help you better control your appetite and weight. Add in some dietary fiber and some healthy fats for even more appetite satisfaction.
20 So what is a high protein diet you ask?
The government’s Institute of Medicine’s Dietary Reference Intake (DRI) recommends a wide range of protein intake from 10 to 35 percent of total calories for normal, healthy
adults. For example, if you are
on an 1,800 calorie diet, you could safely consume anywhere from 45 grams to 218 grams of protein per day. Eating as much as 35 percent of calories might be difficult for most people who probably eat closer to the Recommended Dietary Allowance (RDA) for protein which is 56 grams a day for men and 46 grams a day for women. Its suggested that you aim for around 120 grams of protein a day for weight loss benefits. To be on the safe side, check with your doctor before adding large amounts of protein to your diet.
Where can you source your protein from?
If you want to increase the protein in your diet, try to include a lean or low source at every meal and snack. Protein usually comes with fat so be careful to choose protein sources that are as low in fat as possible from sources like soy, low fat dairy, eggs and lean meats, fish and poultry.
And keep in mind, you should also be eating healthy carbs like fruits, vegetables, whole grains and healthy fats found in vegetable oils, nuts, seeds, omega-3 rich fish and avocados. To be effective, weight loss diets need to include regular physical activity and contain foods that can be incorporated into your overall lifestyle.
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