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Tag: protein

  • Diet Composition

    Diet Composition

    Diet Composition for Maximum Fat Loss

    Calories do count. But they are not the only thing that count.

    The person that eats a 1500 calorie diet of tuna and green vegetables will look considerably better than the person who eats a 1500 calorie diet of soda and bacon….even if they weigh the same amount.

    Diet composition is the percentage of each of the macronutrients (protein, fats, carbohydrates) that make up our diets.

    There are multiple opinions (and supporting research) regarding the optimal ratios for maximum fat loss.

    Girl holding healthy fruit and vegetables for good diet composition

    In the end, it is probably more important to focus on the type of fat (omega-3 and monounsaturated preferentially over saturated and omega-6 polyunsaturated) and carbohydrate (whole grains, fruits and vegetables over sugar and processed grains) than to obsess over macronutrient ratios.

    Low Carbohydrate

    Make no mistake, low carbohydrate diets burn fat like there is no tomorrow. In fact, low carbohydrate diets beat low fat diets when compared head to head.

    Excess carbohydrate also appears to be one of the primary contributors of weight gain, and may decrease leptin secretion. There also appears to be less of a metabolic slowdown while dieting with a low carb diet than a low fat diet.

    Low Fat

    On the other hand, some of the greater weight loss shown by the low carb dieters may be due to the depletion of glycogen and its associated fluids and lower caloric intake (though this could be seen as a positive for low carb dieters in that they are able to sustain at lower calories without excessive hunger issues).

    If you are to succeed on a low fat diet, the quality of the carbohydrates becomes extremely important. When quality carbohydrates are emphasized, the advantages of a low carb diet seem to disappear. Fiber seems to be the most important thing here, the more the better.

    Protein

    Eating more lean protein may make you leaner whether you choose a low fat or low carbohydrate diet.

    High protein dieters lose more fat than low protein dieters, though high protein diets are associated with a higher bodyweight.

  • Moderate Protein Diet Produces Similar Results as High Protein

    Eating a moderate protein diet of about 25% calories from protein may be nearly as effective as a higher protein diet of around 40% calories from protein without the potential negative effects of a higher protein diet.

    Subjects placed on a moderate protein diet with exercise achieved nearly identical weight loss results as those on a high protein diet with exercise.   The moderate protein group also achieved superior weight loss results to those put on a high protein diet without exercise.  The higher protein group did achieve a greater reduction in triglycerides though.

    Eating a moderate protein diet instead of a higher protein diet allows one to consume a greater percentage of beneficial foods rich in antioxidants, such as vegetables, fruits, beans and nuts.

    PMID: 18502257

  • High Protein Meal Replacement Improves Exercise Results

    Using a high-protein, reduced carbohydrate, meal replacement shake in combination with a combined aerobic and resistance training exercise program can significantly improve your weight loss results.

    A recent study showed those receiving meal replacements achieved superior results compared to those that did not.  Those receiving meal replacements achieved twice the weight loss, more muscle mass increase, greater increases in VO2max and endurance during treadmill testing.  All of the subjects that received meal replacement experienced improvements.

    Also, total cholesterol and LDL decreased only in those receiving the meal replacements. 

    PMID: 18426586

  • Meal Replacement Outperforms Low Calorie Diet

    Using high protein meal replacement formulas can result in faster weight loss than following low fat, low calorie diets.   A six week study of 90 overweight and obese individuals found that those who received a high protein meal replacement formula lost twice as much weight and nearly twice as much fat as those that received a standard, low fat, low calorie diet.

    Improvements in waist circumference in the meal replacement group were triple that of the low fat, low calorie diet group.  Muliple cardiovascular risk factors were also significantly improved.

    PMID: 18319587