Losing weight, maintain weight, sate off the effects of condition are the reasons for most to embarking a new and lasting health and fitness lifestyle. Exercise changes body composition, stamina and strength. But changing food related thoughts and behaviors can be the key to lasting weight loss. Every time you diet to lose weight, you lose lean tissue; therefore, you must decrease caloric intake to avoid subsequent weight gain.

Sunday, September 29, 2019

High-protein diet

Excessive fat mass storage and obesity as a disorder that is associated with energy imbalance which can lead to several chronic and degenerative diseases such as diabetes (type II), cardiovascular disease, hyperlipidemia, osteoarthritis and different kinds of cancers.High protein diets are increasingly popularized in lay media as a promising strategy for weight loss by providing the twin benefits of improving satiety and decreasing fat mass.

High-protein diets have been used as far as 2000 years ago by Greek body-builders who had a diet that consisted mainly of meats and scarce vegetables. Diets promoting high protein have recently regained popularity along with modifications regarding fats and other issues.

High protein foods include:
•Meat, fish and chicken
•Dairy products e.g. milk, cheese, yoghurt (including soy and lactose-free varieties)
•Beans, legumes, nuts and seeds
•Meat alternatives e.g. tofu, vegetarian meat
•Nutritional supplements e.g. Sustagen, Resource Plus, Ensure Plus, Beneprotein

The rationale for the use of high-protein diets is that they offer a higher level of satiety for a longer period of time when compared with carbohydrates or fats; this diminishes calorie consumption in the long-run. High protein diets reported in weight loss studies often include ~30% of energy intake as protein.

A short-term study, published in 2011 in Nutrition Journal, comparing women who were overweight or obese and followed a high-protein diet with those who followed a high-fiber, high-carbohydrate diet showed that although both groups lost weight, the high-protein group lost more weight with greater fat loss and greater decreases in blood pressure. The study shows scientific evidence suggesting that the right high-protein diet may be a tool worth using in the fight against obesity.

However, there are also possible caveats that have to be considered when choosing to consume a high-protein diet. A high intake of branched-chain amino acids in combination with a western diet might exacerbate the development of metabolic disease. A diet high in protein can also pose a significant acid load to the kidneys.

High-protein diet
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