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Weight loss programs and diets: Protein diet
You may lose weight by eating less, but as soon as you get back your usual eating habits you will gain it all back.
A better weight loss solution is to eat normal intakes able to satisfy your hunger. And you can do it by eating a
high protein diet.
A high protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and weight loss.
Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely
to make a difference.
To see how weight loss is possible, note that a 6-ounce broiled porterhouse steak is a great
source of protein - 38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated and that's three-fourths
of normal daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. Speaking about vegetable protein, a cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.
Why protein diet works for weight loss?
Researchers can't explain exactly how protein works to turn down appetite. They suggest that it may be because a high
protein diet causes the brain to receive lower levels of appetite-stimulating hormones. According to some reports, weight
loss programs trough high protein diet seem to work more quickly than low-fat or high-carbohydrate diets because:
- Chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later.
- Protein's gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato.
- The body uses more energy to digest protein than it does to digest fat or carbohydrate
Foods for weight loss using the protein diet
Fish, seafood, shellfishes are rich in proteins and have low fat levels;
Meat - turkey, chicken, chicken liver, pork liver;
Dairy products - only those who are low fat;
Fruits and vegetables - the most proteins are found in garlic, broccoli, mushrooms, spinach, red fruits, kiwi, pommel, orange, cabbage, beans, peas;
Seeds and oleaginous fruits - nuts, peanuts, sunflower seeds, sesame, pumpkin seeds, pistachio, almonds.
For better understanding, you may see meal options for weight loss
Recommendation for protein diet programs
Get a good variety of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.
Pay attention to eat straight protein. Some protein comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. Fish and poultry are the best choices for meat eaters; if you like dairy products, skim or low-fat versions are healthier choices.
Balance protein and carbohydrates. Cutting back on highly processed carbohydrates and increasing protein intake improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. A good balance may also make you feel full longer and prevent hunger pangs.
Eat soy in moderation. Tofu and other soy foods are an good alternative to red meat, but eat in moderation. Two to four servings a week is a good target. And stay away from supplements that contain concentrated soy protein or soy extracts, such as isoflavones.
Exercise because it can help the kidneys do their job of flushing wastes out of your system more effectively.
Potential side effects of high protein diet
When it comes to the side effects of too much protein in the diet, there is some debate regarding healthy amount of
protein. Most health experts suggest people need between 0.8 and 1 gram of protein per kilogram of weight a day
(about 7 grams per 20 pounds).
Regarding the effect of protein on the development of chronic diseases has been gathered relatively little evidence .
Studies have shown that kidney problems occur only in people with pre-existing kidney disease.
Larger amounts of soy may soothe hot flashes and other menopause-associated problems, but the evidence for this is weak.
Too much protein in your diet is leeching of calcium from the bones. The acids released by the body as it digests protein are absorbed with the help of calcium. So if you aren't getting enough calcium, your body will take calcium from your bones.
NOTE: Issues on this site regarding men's health and their concerns, are provided for
information only, and are not meant to substitute for the advice of your own physician or other medical professional.
Weightloss-Report.org does not endorse any specific product, service or treatment.
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