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A new study published in the American Journal of Clinical Nutrition tested 19 subjects on three different diets. Researchers measured appetite, caloric intake, body weight, and fat mass, as well as blood measurements for insulin, leptin (the hormone responsible for satiety) and ghrelin (the hunger hormone) during each of the phases. First, subjects followed a weight-maintenance diet of 15% protein, 35% fat, and 50% carbohydrate for two weeks. Next, the subjects ate the same number of calories (an "isocaloric" diet), but with a different nutrient breakdown (30% protein, 20% fat, and 50% carbohydrate) for two weeks. This diet resulted in markedly increased satiety, although leptin levels did not change. Finally, subjects followed an "ad libitum" diet (no caloric requirement or restriction), but were required to meet a specific nutrient breakdown of 30% protein, 20% fat, and 50% carbohydrate for 12 weeks. In this phase, participants spontaneously ate 376-504 fewer calories per day, and decreased both body weight and body fat. However, leptin levels decreased and ghrelin levels increased. The researchers concluded that increasing protein intake from 15% to 30% of calories, with a constant carbohydrate intake, may be beneficial to weight loss. Action Sparked This 30% protein, 50% carbohydrate diet fits into the healthy distribution range set by the Food and Nutrition Board, the Institute of Medicine, and National Academy of Sciences. It appears to benefit those trying to lose weight and body fat. The trouble is that many sources of protein are also high in fat. For healthy protein sources, select low-fat dairy products (milk, cheese and yogurt), egg whites or egg substitutes. To enjoy lean meats, trim off excess fat and remove skin. Select cooking methods that limit fat such as grilling, baking or broiling. Many plant proteins, such as tofu, beans, legumes and other soy products are naturally low in fat as well. |



Becky Hand



Member Comments
OK I realise that the yolks contain more calories than the whites, but even then the average egg only contains about 70-80 calories - and what a fantastic source of all things good, not just protein but a host of other nutrients your body needs.
I just think eating only egg whites and discarding the yolks is a criminal waste of good food.
- 5/29/2013 6:38:18 AM
They also mentioned that this was difficult to do, but that adding 5gs of the branched chain amino acid leucine during a meal containing less than 30 grams of protein, had the same effect on older individuals.
Something to think about if you are trying to get your protein on a restricted calorie diet.
: )
Mzzchief - 5/24/2013 3:05:52 PM
Around the training circles I'm in with a lot of fighters looking to drop weight without losing muscle and being able to train just as hard (which is what everyone wants: Lose fat while keeping energy levels up) The go-to starting ratio has been 40/30/30 carbs/fat/protein
. For someone who is less active, even less carbs are needed, and those carbs should try to be focused around training times.
I really hope the leaders at Spark take this article to heart. I love the tools and community here, the only problem is that they encourage too many carbs, bash on fats that aren't olive oil or nuts, and don't encourage dieters to get the amount of protein they need. - 5/7/2013 10:20:47 AM
giving up soda, and sweets, walking an hour to two hours per day and high protein, coming from beans, cottage cheese, greek yogurt, fish and whey protein shakes, helped me to lose 70 pounds in 6 months.... - 5/7/2013 9:44:35 AM