protein
Addressing Some Of The Risks Associated With A High Protein Diet
Certain weight loss diets, such as Atkins, emphasize increased protein consumption while reducing carbohydrates. One recent commercial in America depicts a woman describing her meal from the previous evening: “I had beef. With a side of beef. ” Diets like this don’t offer the variety of choices that we normally enjoy, and they cause concern over kidney and liver damage. High protein diets are effective ways of building lean body mass. It’s been a reliable technique for athletes. For people seeking to lose weight, these diets will increase your resting metabolic rate as the muscular-skeletal tissue increases. In other words, you’ll gain muscle tissue while your body burns fat. It’s a great concept, but how do we do it without damaging our kidneys and liver? The key is in choosing the best sources of protein possible. Red meat is high in protein, but is difficult for our bodies to break down, requiring extra effort from our liver and kidneys, in addition to being a source of unhealthy cholesterol. For dieters, the best sources of protein are soy and whey. They are heart healthy foods that are very versatile. Soy protein is absorbed slowly, making you feel full until your next meal. Whey protein is absorbed faster, which sends signals to your brain, notifying it that your body’s hunger has been satisfied. The combination of these two protein sources will control your cravings while reducing your overall food intake. A protein powder that is made with a blend of soy and whey protein is a useful ingredient for the dieter. One can sneak extra protein into favorite dishes by adding it to pasta dishes, using it to thicken sauces, sprinkling it on vegetables, and baking with it. Find shake mixes, sports drink mixes, and meat substitutes that have been made with a blend of soy and whey protein. The next consideration for the high protein dieter is the rate at which you consume the protein. If a dieter has a target protein consumption of 100 grams, his body needs time to process and absorb that much protein. If this dieter skips breakfast, his liver and kidneys will have to work harder to filter the 100 grams of protein he crams in during the last half of the day. If you need to lose weight, consume 3 healthy, high protein meals in addition to 2 healthy snacks. Your body can absorb 30 grams of protein every 3 to 4 hours, so adjust your meal plans and protein consumption accordingly. Here are some additional ideas for an effective high protein diet:Take a multi-vitamin while you are dieting. You don’t want your body to experience malnutrition while you are on a controlled or restricted diet. Drink 6 to 8 eight-ounce glasses of water each day. This is especially important for higher protein consumption, as it will improve the performance your liver and kidneys. Consider an Omega 3 fatty acid supplement. Obesity is an inflammatory disease, and the omega 3 fatty acids help control cellular inflammation. Also, consider taking an amino acid supplement, which helps break down proteins, making them easier for your body to absorb, while reducing the burden on your liver and kidneys. Once you’ve achieved your weight loss goal, you can reduce your daily protein consumption to 60 to 80 grams, which is the recommended amount to maintain lean body mass. The guidance of a health or wellness professional should be used when determining the protein targets for your body. Many people need guidance that goes beyond FDA nutrition charts. An individual’s eating habits, trigger foods, medical history, and body shape are important factors to consider when revising a diet plan.
How to Curb Those Carbohydrate Cravings!
As a weight loss mentor it never ceases to amaze me how people inadvertently set themselves up for a huge snack attack mid afternoon. For many, the set up is so complete that it is almost impossible to control! The result is that people think they are weak-willed and lacking in discipline. Often the answer has little to do with character or determination. More often the reason for the mid afternoon carbohydrate cravings is due to gaps in understanding how our body works and responds to diferent types of food. Read on to see what you can do to control those mid afternoon cravings. Trigger foodsIf you want to control those cravings there are a few principles you must be aware of. The first is concerning trigger foods. Nutritional research has documented, carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control. Trigger foods keep you fat. The goal is to have control over these foods rather than allowing them to have control over you. What do trigger foods look like? Well, they vary from person to person, but typically look like soft drinks, potato chips, corn chips, peanuts, french fries, cheese, pizza, chocolate chip cookies, pretzel, apple pie, candy bar and so on. These are the foods that for many, “once we pop, we can’t stop! “. Isn’t it amazing that all these types of foods are available from take-away places? They are so readily available and have crept into our daily routine without us even planning it to happen. We get hungry, we are busy, we are distracted, and one serve leads to another; and we don’t realise just how much we are eating as the triggering effect takes place in our brains. By eating a small portion of any of the above you can easily consume anywhere from 350 to 1000 calories. Two serves could be 700 to 2000 calories! Most women on a weight loss program are aiming for between 1200-1400 calories a day, so you can see that one snack can seriously sabotage your plans. Does this sound like you? I can hear the deep sighs of regret and frustration! Don’t worry, there are answers for you. You can be empowered to take control when you know how to avoid the nutritional set up that will drive you towards trigger foods. Here are a few simple principles that will deal a wounding blow to the late afternoon “snack monster”. Five steps to avoid carbohydrate cravings:1. Incorporate protein in to your breakfast AND lunch. Protein is key to controlling carbohydrate cravings. The RDA of protein for women is 60 grams a day. For women wanting to lose weight, health professionals recommend approximately 100 grams of protein daily. Why? One of the principle advantages of protein is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. Source your protein from ultra lean sources so you don’t pick up unwanted calories and saturated fats. Even better, than providing a sense of sustained fullness, protein can block the triggering effect that carbohydrates can have on the brain. If you eat protein with a carbohydrate it will reduce the cravings caused by eating the carbohydrate. 2. Never skip meals. Research has shown that people who skip meals are more prone to obesity than those who regularly eat 3 meals a day. In fact, people who space their daily food requirements by making appropriate use of healthy snacks do even better. Why is this? When you skip meals you are more likely to get hungry and fill up on easily obtained fast foods which are often trigger foods. 3. Drink 6 to 8 glasses of water throughout the day. For some people sugar laden soft drinks are a trigger food. Make sure you don’t get thirsty in the first place. Water creates a sense of fullness and has a host of other health benefits. 4. Plan the timing of your meals so that you don’t get hungry. Despite having three healthy meals a day, sometimes your work schedule can mean the spacing of those meals still does not guard against the carbohydrate cravings. If you have a long gap between meals, make sure you carry healthy snacks to cover the distance, otherwise hunger will set in5. Plan your snacks. Plan out your weekly snack schedule with some delicious, healthy snacks. Purchase these with your weekly shopping so that you are fully prepared. If you need to, get up a few minutes earlier in the morning so you have time to prepare and take your snacks to work. Remember, healthy snacks don’t live in a vending machine! You are less likely to get hungry when you have a ready supply of healthy snacks. 6. Carry emergency supplies of nutritional protein bars in your handbag or brief case. When you feel a carbohydrate craving, eat the protein bar instead and wait 30 minutes before acting on the craving. More often than not the craving will pass and you will be in control again. This truly works! Incorporate these principles into your daily routine and you could be well underway to change your life and be able to take control over the mid afternoon ‘snack attacks’.
Lose Weight With Soy!
The humble soybean boasts some extraordinary benefits. This nutritional powerhouse has stayed under wraps for too long. Apart from being the only vegetable protein with all 22 amino acids essential for our health and well being, the humble soybean has many other virtues. . . including an excellent foundation for fast, safe weight loss program. According to Dr David Heber in “The LA Shape Diet” women who are on a weight loss program, need about 100 grams of protein per day to fight against hunger and to build their best personal lean muscle shape whilst still losing weight. Without the appropriate level of proteins in a low calorie diet, people and women in particular, risk losing 1 pound of muscle for every 4 pounds of weight lost! Dr Heber recommends soy-protein shakes or soy-protein fruit smoothies as a safe and healthy way to achieve fast and permanent weight loss. Apart from the wonderful health advantages of soy, this a safe protein source without the unwanted cholesterol and saturated fats that accompany animal protein sources and sabotage low calorie weight loss programs. Read on to discover some other wonderful benefits of this incredible this food source. 1. Soy contains health enhancing isoflavones. Isoflavones are compounds found only in plants which have strong antioxidant properties. hese compounds repair, and help prevent damage to cells caused by pollution, sunlight, and normal body processes. Free radicals can easily cause harm to the immune system, whose cells divide often. They may also be responsible for some of the changes of aging. 2. Reduce risk of heart disease. Soy’s protein and isoflavones lower LDL cholesterol and decrease blood clotting, which reduces the risk of heart attack and stroke. In one study, people who drank a “milk shake” containing 25g of soy protein for nine weeks experienced, on average, a 5% reduction in LDL cholesterol. And people with the highest LDL levels experienced a 11% drop. (For each 10% to 15% drop in the LDL level, the risk of a heart attack decreases 20% to 25%). 3. Protection against cancer. Soy’s soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer. While its isoflavones may protect the body from many hormone related cancers, like breast, endometrial (uterine) and prostate cancer. Isoflavones act against cancer cells in a way similar to many common cancer-treating drugs. 4. Counter the effects of endometriosis. The isoflavones in soy products may help to offset the action of the body’s natural estrogen, which is often responsible for instigating the monthly pain, heavy bleeding and other symptoms of endometriosis. 5. Protect against prostate problems. Eating soy products may protect against enlargement of the male prostate gland. The size of the prostate gland tends to increase with age, causing various types of urinary difficulties, including frequent nighttime awakenings. 6. Guard against osteoporosis. Soy’s protein enhances the body’s ability to retain and better absorb calcium in the bones, while its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis. There is evidence to suggest that isoflavones may also assist in creating new bone. 7. Control symptoms of menopause and perimenopause. Soy’s isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms. Research has shown that soy isoflavones can reduce menopausal hot flushes in women. 8. Help control diabetic conditions and kidney disease. Soy’s protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease. What an incredible little bean! –Please feel free to use my article as long as you keep the Author Bio, URL, links and content unchanged A courtesy copy of your publication or notification of your website would be most appreciated.
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