Archive for the ‘Protein Diet’ Category

h1

Protein for Breakfast Helps Weight Loss Efforts

January 17, 2011

(Article first published as Can You Boost Weight Loss Efforts by Skipping Breakfast? on Technorati.)

Not All Foods at Breakfast Encourage Weight Loss

Not All Foods at Breakfast Encourage Weight Loss

The New Year has come and gone and many well-intentioned weight loss resolutions are now a fading memory. One of the big problems many people encounter is whether to eat breakfast, the size of the meal and most importantly, what to eat. A host of research studies have demonstrated the importance of eating a healthy breakfast to rev up your metabolic engine for the day.

In fact, this all important meal can be a key to driving weight loss for many people as it can trigger the body to begin burning fat stores for energy. The key to making breakfast work for you is to know the foods that help to burn fat, and the ones that instruct the body to pack on the pounds and make you more likely to overeat.

Eating the Wrong Breakfast Encourages Weight Gain

Avoid Cereals and Processed Carbs For Breakfast

Avoid Cereals and Processed Carbs For Breakfast

A study published in the Nutrition Journal suggests that people who eat breakfast do not compensate by eating less at lunch or dinner. The study followed 300 people who were asked to keep a food journal charting the size of the meal, or whether they skipped breakfast altogether. The study authors noted, “The results of the study showed that people ate the same at lunch and dinner, regardless of what they had for breakfast.”

Participants that indicated they ate a large breakfast consumed on average 400 calories more over the course of the day. The only difference found was that those eating a large breakfast were more likely to avoid a mid-morning snack, but was not enough to offset the large number of breakfast calories consumed. Researchers concluded that eating a large breakfast was not conducive to weight loss efforts because it did not lower total calories eaten for the day.

High Protein Breakfast Drives Weight Loss Results

Eggs, Nuts, Seeds and Berries Are an Excellent Breakfast Choice

Eggs, Nuts, Seeds and Berries Are an Excellent Breakfast Choice

The most significant point in this study is the glaring omission of the type of foods eaten. Typical breakfast fare includes cereals, pancakes, sugary treats and fruit, all known to spike blood sugar levels and promote fat storage. These types of food make you hungry after a couple of hours as blood glucose sharply plummets, and you go searching for another hi-carb jolt.

The most important thing you can do to start losing weight today is to eat a light to moderate breakfast each day, and be sure to include a healthy protein source. Avoid processed cereals (even multi-grain choices) and minimize calories from refined carbohydrates. Choose eggs, almonds, walnuts or seeds to compliment a small serving of berries as a perfect way to start off your day. Stay away from breakfast meats such as bacon and sausage as they contain artificial preservatives that cause cancer and inhibit weight loss.

Breakfast can be an important tool in your weight loss arsenal when the proper foods are eaten. A meal filled with refined carbohydrates will quickly metabolize to glucose and encourage calories to be stored as body fat. Protein eaten early in the day has the opposite effect, as it encourages increased metabolic levels and slowly converts to energy to fuel your busy schedule. Ensure the success of your weight loss resolution by including a healthy protein source with breakfast.

h1

Top Tips Compliment Healthy Weight Loss

January 6, 2011

(Article first published as Small Changes in Lifestyle Drive Weight Loss Success on Technorati.)

Successful Weight Loss Requires More Than Diet and Exercise

Successful Weight Loss Requires More Than Diet and Exercise

The New Year has now officially arrived and it’s time to determine the best way to keep your resolution to lose weight and regain your health and self image. Dropping excess weight can be one of the most difficult tasks you will undertake and also the most important. Research is continually pointing to overweight and obesity, sugar and refined carbohydrates and trans fats as major contributors to chronic illnesses that shorten our lifespan.

Everybody has heard that the key to weight loss success is a combination of reducing calories and increased physical activity. While this is true, there are many more important factors that contribute to a permanent weight loss plan. Constructing a dietary and fitness program you can live with are important, along with proper mindset, drive, motivation and the support of friends and family. Fox News has compiled a list of the top ways you can help yourself stay on a diet to reach your target goal.

Eat Breakfast with Protein Everyday

Eat a High Protein Breakfast Everyday, Include Nuts and Seeds!

Eat a High Protein Breakfast Everyday, Include Nuts and Seeds!

Resolve to eat breakfast with a good source of protein every day. This meal starts your metabolic engine and begins the process of burning calories for energy. Don’t fill up on breakfast cereals, pancakes or donuts, as these foods will quickly turn to sugar and leave you wanting a between meal snack a couple of hours later. Protein breaks down very slowly and promotes fat metabolism. Raw nuts and seeds are an ideal choice in moderation.

Include a High Fiber Choice with Each Meal

Fiber has been shown to fill you up quickly and decreases feelings of hunger throughout the day. Most people should target 30 to 50 grams of fiber each day, though most consume less than 10 grams. Refined foods have most of the fiber stripped away along with essential nutrients. Natural leafy greens, vegetables and fruits are a great source of fiber to help curb your appetite.

Include More Calcium in Your Diet

Calcium Helps Metabolize Stored Fat

Calcium Helps Metabolize Stored Fat

Calcium triggers the release of a hormone called calcitrol that is known to regulate the storage of body fat. Studies demonstrate that people who include several servings of calcium-rich foods each day are able to lose significantly more weight that those who don’t. It’s important to include calcium from food sources that are more efficiently metabolized than supplements. In addition to low-fat dairy, good sources of calcium include broccoli, spinach and peas and almonds.

Start Your Meal with Soup

Soup is a tasty way to begin your main meal of the day. A large bowl of broth-based soup is low in calories and will fill you up and remove the temptation to overeat. Studies have shown that women who ate a bowl of chicken and rice soup before lunch consumed 100 fewer calories at the meal. This equates to a net loss of 10 pounds over the course of a year just by making this one small change.

The key to successful weight loss is to make small changes that will compliment and reinforce your ultimate goal. Lowering calories, eating a well-balanced healthy diet and regular exercise are all important in your journey to drop excess pounds. Make the necessary adjustments to your daily routine that will encourage your efforts and promote sustainable weight loss.

h1

Protein in Diet Boosts Weight Loss Efforts

November 26, 2010

(Article first published as Protein Balance Found to be Key to Successful Weight Loss Diet on Technorati.)

Calories From Protein Assist Weigth Loss Efforts

Calories From Protein Assist Weight Loss Efforts

So, when is a calorie not really a calorie? This is a question that has been asked by weight loss enthusiasts for the past century. As you may have guessed, many people have not yet found the answer as evidenced by the continuing overweight and obesity challenges that plaque millions of Americans.

Medical researchers have been busy working to determine if successful weight loss is merely a matter of caloric balance or if calories from different food sources have a different effect on how our body stores fat. New information now provides evidence that some calories are more demonic than others and can impact your path to permanent weight loss.

Caloric Balance is Essential to Weight Loss Efforts

Use Protein to Jump Start Your Weight Loss Metabolism

Use Protein to Jump Start Your Weight Loss Metabolism

The results of a Danish study published in the prestigious New England Journal of Medicine compared five different protein and carbohydrate balanced diets on their ability to initiate and maintain weight loss. Study participants initially lost an average of 24 pounds and then were placed on one of five specially prepared diets which varied from low carb/high protein to high carb/low protein.

The results showed that those on the low glycemic, high protein diet were 45% more efficient in maintaining their lost weight. Dr. Thomas Larsen, the co-author of the study theorized that the higher protein content provided a stronger satiety effect while improving blood sugar control. He concluded, “There has been considerable controversy over the role of glycemic index in general, and obesity treatment in particular. This study provides very strong, supportive evidence for the importance of this low-glycemic concept.”

Protein Boosts Metabolism, Assists Weight Loss

Eat a Quality Protein Source Each Day for Breakfast

Eat a Quality Protein Source Each Day for Breakfast

The Danish study is the latest body of research to demonstrate that a higher protein diet when combined with a dramatically lower consumption of processed and refined carbohydrates is needed to boost metabolic rate and stimulate weight loss. Information published in the American Journal of Clinical Nutrition provides evidence that health adults should eat three-quarters of their body weight in grams of protein each day.

Critical metabolic changes begin to take place when you increase protein consumption to 30% of calories and decrease or eliminate sugar and refined carbs that drive blood sugar levels out of control. Since protein is much more difficult to break down, your body exerts more energy to metabolize a calorie of protein than the same simple carb calorie. And protein provides essential branched chain amino acids that your body requires as basic cellular building blocks. The answer is clear. All calories are not created equal.

One of the best ways to shift your body into fat burning mode is to begin each day with a good source of protein. This fuels your metabolic engine and limits blood glucose surges that can last all day. Ideal sources of protein include red meat (free range beef, minimally cooked) and cottage cheese, as well as milk, eggs, fish, chicken, legumes, peanuts, cheese, nuts, and seeds. Try increasing the amount of healthy protein in your diet and watch your weight loss goal become reality.