Higher protein intake while dieting leads to healthier eating

Eating a larger proportion of protein while dieting leads to better food choices and helps avoid the loss of muscle mass, according to a study.

An analysis of pooled data from multiple weight-loss trials shows that increasing the amount of protein even slightly, from 18 percent of a person's food intake to 20 percent, has a substantial impact on the quality of the food choices made by the person.

In addition, the researchers found a moderately higher intake of protein provided another benefit to the dieters: a reduced loss of lean body mass often associated with weight loss.

Weight-loss regimens that employ calorie restrictions can often spur dieters to reduce the intake of healthy foods. Ingesting higher levels of proteins is often associated with healthier outcomes, but the link between protein intake and diet quality is poorly understood, according to researchers.

The participants were encouraged to allot 18 percent of their caloric intake to lean protein, such as poultry, unprocessed red meat, fish, legumes and dairy, and to expend the balance of their calories on fruits, vegetables and whole grains. They were discouraged from ingesting saturated fats, refined grains, sugar and salt.

The participants who self-selected their protein intake were then characterized by researchers into a lower-protein approach with 18 percent of overall calories coming from protein or a higher-protein approach with 20 percent of the overall food intake coming from protein.

- Both low- and high-protein groups lost the same amount of weight—about five percent of their body weight over six months - Higher-protein group individuals chose a mix of healthier foods to eat overall - Higher-protein group individuals specifically increased intake of green vegetables and cut back on sugar and refined grains - Higher-protein group individuals were better able to retain their lean muscle mass

“But it wasn’t either high protein or low protein.”

Good on ya. I hope when you lost those percentages you felt better. That’s the magic. Having some “expert” talk to you about numbers is all fine while he is selling something. But how you feel with your success makes it worth while and will carry you further on after the weight and body shape is reached for maintenance and over all health.

If we made the effort to look like everyone that has a news source to write in expects us to we would all look alike whether we were healthy or not. And “or not” will happen more often than the alternate choice as guess what, your DNA has a lot to say about it and I’ll bet the guy or gal writing the article has never even seen you.

But they do at that point display the definition of an expert. That’s anyone on any topic more than 200 miles from home.

Again, congratulations on your success.

wy69

“It all comes down to using more calories than you intake.”

How do you measure either? Seriously. What about all the stuff that passes thru. And protein is amino acids, and the balance of which ones you are eating affects what stays in your body or goes out. Fat also can go out, which is why my “laxative” is simply...butter in my coffee.

Further, how do you know ho many calories you are using? What is your metabolic rate? How does it change? Just how many calories DO I use when jogging? How would I measure it, because it sure isn’t a standard number!

And how do we, when fit, balance our intake so precisely? What roles do hormones play? If I give you insulin, what will happen to you? Ever seen a gymnast with hormone issues turn into a donut overnight?

“It all comes down to using more calories than you intake.”

Your BMR defines your basal metabolism rate which makes up about 60-70% of the calories we use (“burn” or expend). This includes the energy your body uses to maintain the basic function of your living and breathing body, including:

The beating of our heart
Cell production
Respiration
The maintenance of body temperature
Circulation
Nutrient processing

Your UNIQUE metabolism rate, or BMR, is influenced by a number of factors including age, weight, height, gender, environmental temperature, dieting, and exercise habits. This is where equations come into effect that, in their way, start the discovery process of learning what you should not not consume to reach a goal you set for yourself.

Body conditioning is not a science in other than an experiment. Man knows just enough of the how to figure out how to reach (sometimes) desired results. And science is learning that the variable involved create a problem. But our world is results oriented whether right or wrong, so it can reach my way or the highway.

“And protein is amino acids...”

The premise of the original article was based upon replacing carbs with proteins like different name diets. Most everyone should get 10% to 35% of their calories each day in the form of protein. You need more calories for activities like biking, lifting weights, or running, but the percentage of protein remains in the same range. Carbohydrates, proteins, and fats are digested in the intestine, where they are broken down into their basic units: Carbohydrates into sugars. Proteins into amino acids. Fats into fatty acids and glycerol. But in looking at what they do, and as proteins are not for energy but the ability to disperse the energy you put in, then replacing carbs is not a good idea. The car doesn’t run well on gasoline without all it’s components.

“How would I measure it, because it sure isn’t a standard number!”

Nothing is a standard number. It is only standard to you on a given day. This is why it is not a science. But in working with studies and your own body reaction to foods versus exercise needs, you can come close to a number and food selection to come closer to your goal which at that time you have to re-evaluate for maintenance needs. Oh, BTW, if you can afford to buy insulin for me, thanks, I’ll put it in the frig and use it later. I’m a severe diabetic. And please don’t go into the wives tale about obesity and diabetes. Being overweight doesn’t necessarily mean you will be a diabetic. When I was discovered to be diabetic I was 175 pounds on a 6 foot 2 inch frame, running at least 5 miles a day and playing competitive racquetball. So don’t get caught in that one. My father was adopted and we didn’t know about his medical history.

“Ever seen a gymnast with hormone issues turn into a donut overnight?”

Gymnasts don’t consume the same things we do because they use it differently than most anybody in a normal life. A top level gymnast actually eats a diet that is consistent with their energy needs just like you and I. The main difference is that they also consume for repair as most major athletes do. Exercise, especially in extreme amounts, creates injury to the body. Anyone that exercises in their work should need that type of thought process. But gymnasts pay a price for their sport. Female gymnasts in many cases lose their reproductive cycle. Ever notice gymnasts are not tall? This is caused because injuries to joints and bones retards their growth. So it’s a forced natural selection. Can they donut up? Yep, and can take a little less time than a shoe salesman due to diet or exercise change. Bodies are fantastic as they adjust to the need. But it takes time.

wy69

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