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Protein diets to lose weight,paleolithic man documentary,food and nutrition science fair projects - For Outdoors

Weight control is a significant issue for many people, including athletes, who may benefit from reduced fat mass to improve performance. For sedentary people, slow weight loss over a fairly protracted time period is likely to be the best strategy. Most dieters, particularly exercisers, are more concerned with loss of fat and would like to retain as much muscle as possible to maintain performance. Recent evidence suggests that weight loss is influenced not only by the total energy consumption, but also by the macronutrient composition of the diet – ie carbohydrate, fat and protein contents. In addition to simply increasing the amount of protein to enhance weight loss and maintain muscle mass, there is now evidence that specific proteins may be important influential for this effect. The effectiveness of dairy products is attributed to the calcium content and other bioactive ingredients, including a high level of whey proteins.
Whereas it seems clear that high-protein diets may be appropriate for overweight and obese populations(1,3), there is little information available on athletic populations. Athletes, on the other hand, are usually healthy (at least metabolically, even if not orthopaedically!) and this fact may impact the response to high-protein, low-calorie diets. The impact of increased protein intake during weight loss in athletes is not entirely clear. A study from Virginia used the N balance technique in two groups of bodybuilders during weight loss(6). On the other hand, a more recent study found no effect of increased protein or branched chain amino acid (BCAA) intake on the amount of lean body mass lost during weight loss in athletes(7).
We recently performed a carefully controlled study to further examine the impact of increased protein intake during low-calorie dieting in weight lifters. During the weight-loss regime, one group consumed a diet that resembled their normal dietary pattern. Our results suggest that the goals of the athlete should be carefully considered when making a recommendation for diet during weight loss. Throughout the month of March, Good4U's in house dietitian is offering readers and fans alike of Good4U key nutrition tips. Try EGGS for breakfast, research has shown that those who consumed protein for breakfast were less hungry later in the day. Did you know that exceeding your daily requirements by 500kcal for one week will lead to weight gain of one pound. Edamame beans are a nutritious superfood rich in fibre, antioxidants, omega-3s and plant-based protein. The key to weight loss is to bulk up on foods with fewer calories such as fruit and veggies.
Avoid the dreaded afternoon slump by starting the day with a high fibre breakfast, have a snack mid-morning, include a protein at lunch and reduce portion of carbs.
Use the food swap method for weight loss – feeling deprived generally only results in a binge.
Here's a sobering thought: beach weather is nearly here, and the diet you've been meaning to embark on since January remains in the planning phases. Despite what many nutritionists have preached for years, low-calorie diets can be healthy if you do them right, and can work wonders on pounds and inches in just a few weeks. Clinical experience shows that somebody with a serious commitment to weight loss can lose up to 20 pounds - and two to three dress sizes - in two months. Best of all, if a crash diet is done right (and you make permanent changes to how you eat) it can yield results that will stand the test of time just as well as those slow and careful, long-term diets that emphasise depressingly incremental drops in weight.


Conventional wisdom says that rapid weight loss leads to rapid weight regain, but a new generation of science is showing that slow isn't necessarily better. In fact, fast weight loss - if achieved with a healthy, caloriecutting food-based diet - can bring long-term success equivalent to the more gradual weight-loss programmes, which is reason for procrastinators everywhere to rejoice. My laboratory summarised 36 years of published studies on exercise and weight, conducted between 1969 and 2005, and found that adding even an hour of exercise per day results in an average fat loss of just six pounds over the course of several months - hardly the benefit one would expect from all that work.Perhaps more importantly, most of the studies managed to get people to exercise only 30 minutes a day, at which point the average weight loss goes down to three pounds. Many popular diets don't cut as many calories as is needed, because they don't deal with the hunger factor well enough to go further.
These diets do achieve short-term weight loss with a combination of small calorie cuts and low-sodium meals that cause water excretion, but once water balance stabilises, you begin to feel like your dieting is getting nowhere. The first principle of successful dieting is to get calories low enough to cause ongoing, serious fat loss. Several studies have shown that at this level of intake, calorie requirements don't decrease anywhere near enough to make your weight plateau, meaning fat continues to be pulled from fat cells and real weight continues to slide off. Based on research studies, it's clear that liquid calorie diets - from meal replacement drinks like Slim-Fast - do work, but they are so desperately boring that few people can stick to them.
To enjoy yourself more, go the real-food route and maximise benefits by ensuring every meal and snack you eat combines at least two of the properties that numerous research studies have shown cut hunger and increase the feeling of being full: high fibre, high protein, high volume and low glycaemic index carbs. Greater weight losses than this might occur for a week or two if you put yourself through the wringer of fruit juice fasts, purges, or harsh detox programmes, but you won't lose any more fat - just water, intestinal contents and sometimes muscle. The bottom line is that regular workouts are great for health and strength, but if you want to lose weight, the really important thing is what you eat. Stock up on the good foods that help with weight control, and then keep those calorie counts down to make weight loss a reality this time.
In general, creating a calorie deficit (either through dietary energy restriction or increased energy output) for a sufficient period of time will result in successful weight loss. Athletes, on the other hand, may desire more rapid weight loss for competitive reasons and, since they are already training at a high level, may not be able to increase exercise or activity levels to any great degree. Unfortunately, hypocaloric dieting often results in loss of lean body mass (1), perhaps leading to compromised performance or increased injury risk (2). Recently, protein has received a great deal of interest particularly with regard to the loss of muscle relative to fat.
In particular, dairy products have been touted as the key ingredients in a diet designed for optimal weight loss(4). Whey proteins have a high proportion of leucine, an amino acid associated with increased protein synthesis and fat oxidation (see below). One group consumed a higher proportion of protein than the other during one week of hypocaloric dieting. Two groups of athletes who normally consumed about 3,000-3,500 calories per day, including about 1.6g of protein per kilo of body weight per day (about 15% of total calories) consumed 60% of their normal calorie intake for two weeks (ie reduced it by 40%). In Table 1, the dietary composition of a weight maintenance and low energy diet for a typical 80kg athlete are presented. In fact, for some people, healthy crash dieting may work even better than a diet that lasts all year.A recent study from my laboratory at Tufts University in Boston, Massachusetts, found that the slow and careful approach seems to be sustainable only by those dieters who are not sidetracked by rich food, party snacks and other common food challenges in daily life. The drumbeat of get moving to lose weight has become so loud that almost everyone blames his or her weight problem on not spending enough time working out. But when it comes to weight loss, it doesn't seem to be the panacea that it is often made out to be. One research study in The Netherlands also highlighted the problem that simply starting and sticking with a serious programme of exercise is easier after you've lost some weight.


In practice, this means getting daily calorie intake down to 1,200 calories a day if your starting weight is 8.5 to 11 stone, or to 1,800 a day for those weighing 14 to 17 stone. My experience of helping people lose weight showed that eating three meals and two to three snacks every day and spreading calories evenly from morning to night is about as important as choosing the right foods when it comes to suppressing hunger.
Clearly, a dietary strategy that minimises the loss of muscle while maximising fat loss would be desirable for most. Many recent studies have investigated the impact of manipulating protein intake during hypocaloric weight loss in overweight and obese individuals(1). It is important to note that not all studies demonstrate that increasing the dairy content of the diet results in superior loss of weight or improved body composition. The bodybuilders with the higher protein intake were in positive N balance, whereas those consuming moderate protein were in negative N balance. One group served as a control and consumed a typical dietary composition, while the others consumed a high-protein, a high-BCAA or a low-protein diet. Both groups lost the same amount of fat, but the group consuming more protein lost little if any muscle while the other group lost an average of 1.5kg of muscle mass.
The diets are portrayed in two fashions – regular (normal) dietary composition and high-protein.
Unfortunately for anyone longing for results by next weekend, such diets are pure snake oil.
Increased protein ingestion during weight loss, particularly in combination with exercise training, improves weight loss and decreases the loss of lean body mass.
Thus, it is fair to say that the jury is still out on the importance of dairy proteins for optimal weight loss(5). If the number is negative, then the individual is considered to be losing protein and if positive, gaining protein (see figure 1).
Extrapolated to muscle, the high-protein group gained around 700g of muscle for the week while the group consuming moderate protein lost around 600g of muscle. Note that as the energy intake drops, the fat intake must be dramatically reduced to accommodate the increased protein.
Moreover, a higher protein intake when calorie intake returns to normal (ie matches calorie output) decreases the rate of weight regain(3).
However, no difference between the groups could be detected in the changes in fat or muscle measured by underwater weighing. In practice, this issue may be problematic because very low-fat diets are often very unappetising.
Thus, at least for obese or overweight individuals, a higher protein intake seems to be the best choice during weight loss with a hypocaloric diet. We hope to follow up these admittedly preliminary results with future studies designed to further investigate details of body composition changes in athletes during weight loss with high-protein intake. Menu design must be considered carefully in order to provide the appropriate dietary composition. Nevertheless, these results can be used to support the idea that increased protein intake preserves muscle during low-calorie dieting in body builders.
Clearly, much more research needs to be undertaken to determine the effectiveness of dietary composition for attainment of ideal body composition for athletes and others during weight loss.



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