Protein vegetables diet weight loss

High-Protein Diet for Weight Loss, Foods With Protein
High Protein Diet and Weight Loss | Women s Health Magazine

High-Protein Diet for Weight Loss

Some people turn to higher-protein diets to . That's because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets with 30% protein are now being considered "reasonable" and the term "high protein diet" is now reserved for diets with over 50% protein.

Diets higher in protein and moderate in carbs -- along with regular -- are often thought by experts to reduce blood fats. It also helps maintain lean tissue while burning fat for fuel. And this happens without dieters being sidetracked with constant .

Researchers don't understand exactly how protein works to reduce appetite. They think that it may be because a protein causes the to receive lower levels of appetite-stimulating hormones. Fewer spikes lead to less fluctuation of -- and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein's effect on hunger hormones and brain chemistry.

What the Studies Show

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

But some new research hints that protein may be able to satisfy hunger better than either fats or carbohydrates.

For example, in a study in the American Journal of Clinical Nutrition, people were put on a diet in which:

  • Fat was reduced to 20% of calories
  • Protein was increased to 30% of calories
  • Carbs made up 50% of diet

People on that diet reported that they:

  • Were more satisfied
  • Less hungry
  • Lost weight

Another study in the Journal of Nutrition combined a high-protein diet with exercise. People in that study had:

  • Enhanced weight loss
  • Improved blood fat levels

How Much Protein Do You Need?

You need protein at all stages of life. It's the major component of all cells, including muscle and bone. It's needed for:

  • Growth
  • Development
  • Immunity to fight off infections and protect the body

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.

For example, on an 1, 800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 158 grams (35% of calories) of protein per day.

But the Recommended Dietary Allowance (RDA) for protein is:

  • Men: 56 grams a day
  • Women: 46 grams a day

Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

Is it possible to eat too much protein? There are no dangers associated with higher intakes of protein -- unless you have or disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.


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Good diet for weight loss.

2013-02-04 04:12:27 by spunkyrose1938

The reason you are hungry all the time is because the severe diet you have created for yourself.
When I am in weight losing mode,which is pretty much all the time. I am never hungry. I am pretty active but 74 years old, so I gear my diet to that. I am also diabetic but very healthy
otherwise. For breakfast I have a combination of nuts and dried fruit. I use pecans,
walnuts, almonds, which I toast, prunes, apricots which I cut up, and dried cranberries. I have
1/2 cup of this mixture. The nuts are high in protein, the fruit provides a little seetness, vitamins and minerals

Low fat, high protein diets? A new study...

2012-07-04 08:28:00 by RF-MD

We often discuss here the best diet for weight loss: low-carb, organic, vegan, GOMBS.... My position is that people should eat “healthy” diets, free from over-processed food, excess sugar, and “junk”, while controlling the total number of calories they consume and exercising more; “calories in - calories out = calories left over.” While that equation remains tautological and therefore correct, reality is more complicated.
A study ( in the June 27 issue of the Journal of the American Medical Association took a look at the effect of the composition of diet on weight loss in obese people

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