![]() ![]() ![]() Protein for health and weight loss. Protein for health and weight loss By Elaine Magee, MPH, RDWeb. Protein for health and weight loss. By Elaine Magee, MPH, RD WebMD Weight Loss Clinic - Expert Column. It seems that everywhere you turn you are bombarded with carb. American women already eat about 68 grams a day, according to the latest data from the National Health and Nutrition Examination Survey. How Much Protein Do You Need on Your Weight Loss Diet Plan? If You're Eating Protein to Lose Weight, This Is How Much You Need Per Meal. MD Weight Loss Clinic - Expert Column. It seems that everywhere you turn you are bombarded with carb- bashing rhetoric. Stores and food companies are even selling only low- carb products. The anti- carb craze has everything to do with the recent resurgence in high- protein fad diets. So what should we know about protein if we are concerned with losing or maintaining weight? How much do we need? What happens if we don't get enough or if we get too much? And what does all of this have to do with successful weight loss? How Much Protein Do You Need? When you don't get enough protein in your diet, all your organs are affected - - from the kidneys to the heart. The immune system also suffers greatly, so you are more likely to get sick and get infections. So how much protein do you really need? Well, it depends on your sex, age, and weight: Protein Recommendations for Men. Protein Recommendations for Women. SOURCE: the Dietary Reference Intakes report by the Institute of Medicine, 2. NOTE: The popular low- carb, high- protein diets can contain about 1. Dangers of Eating Too Much Protein* High protein can mean high fat. If you are getting a lot of your protein (as part of a high- protein diet) from fatty animal foods, you are not only eating a high- protein diet; you are most likely eating a high- fat diet, too. And higher fat means more calories and an increased risk for weight gain. According to the Institute of Medicine's Dietary Reference Intakes report, saturated fat, trans fats, and cholesterol in food increases the . Certainly eating less saturated fat is universally accepted sage dietary advice. The quickest way to minimize your intake of saturated fat is to: eat less animal fat (meat fat and butterfat) and certain oils (coconut, palm, and palm kernel oils). NOTE: The Atkins diet contains about 5. Higher protein means lower fiber. Fiber comes to us courtesy of plant foods, and plant foods are our main source of carbohydrates. So if you eat a very high- protein diet, chances are pretty good you are eating a lower- carb, lower- fiber diet, too. ![]() ![]() In its Dietary Reference Intakes report, the Institute of Medicine noted several adverse health effects associated with eating a lower- fiber diet: constipation. Likewise, if you're eating a low- carb diet, you are also likely to be lacking important phytochemicals (that come from plant foods) and certain vitamins and minerals.* Higher protein could mean low bone density. When your body breaks down the protein you eat, several types of acids are triggered. Your body neutralizes these acids with citrate and carbonate from the bone. Simply put, this means calcium loss increases as protein consumption increases. The Institute of Medicine's Dietary Reference Intakes suggests, although it is still considered to be controversial, that as you double the amount of protein in your diet, the amount of calcium lost through your urine increases by 5. This not only increases the loss of bone calcium but also increases the risk of kidney stones by as much as 2. It doesn't matter whether you get your protein from animals or plants - - they have the same effect on calcium loss through urine, says Linda Massey, Ph. D, a researcher and calcium and protein expert with Washington State University in Spokane. But some plants, like grains and legumes (beans), have a little something going for them: They contain high amounts of potassium, and potassium helps decrease urinary calcium. Milk products can help lessen this effect, too. The high amounts of calcium in milk and milk products help compensate for the calcium that will be lost in the urine due to the digestion/absorption of the protein in milk. All rights reserved. Source article on Web. ![]() ![]() How Much Protein is Too Much Per Day? So we know how much protein to aim for to optimize body function, but how much is too much? There are a few factors that will. Find out how many grams of carbs you should eat per day to lose weight, build muscle or just be healthy. Includes a list of quality high carb foods. Recommended Grams of Nutrients Per Day for Healthy Weight Loss . The right healthy weight loss diet for you is based on your food preferences, and follows nutrient guidelines. The bottom line is you have to reduce calories in order to lose weight, regardless of the nutrient composition of your diet. Recommendations for carbohydrates, protein and fat depend on your total calorie intake during weight loss. ![]() Calorie Recommendations. Diets containing 1,2. According to the U. S. Department of Health and Human Services, many overweight and obese women need 1,0. ![]() Carbohydrates. The Institute of Medicine recommends adults consume 4. Carbs provide 4 calories per gram. ![]() Therefore, you’d need 1. Many well- balanced, reduced- calorie diets contain about 5. Healthy carbohydrates are in whole grains, fruits, vegetables, low- fat milk, low- fat yogurt, legumes, nuts and seeds. Protein. Protein helps increase satiety, which is beneficial for weight loss. Protein needs range from 1. Institute of Medicine. Protein contains 4 calories per gram. Many well- balanced, reduced- calorie diets contain about 2. Although high- protein diets are commonly used for weight loss, a review published in a 2. International Journal of Sport Nutrition and Exercise Metabolism” reports that eating more than 3. High- protein foods beneficial for weight loss include lean meats, poultry, seafood, egg whites, soy products, seitan, low- fat dairy foods, legumes, nuts and seeds. Fat. Unsaturated fats are beneficial for weight loss because they help you feel full and can protect you against heart disease when used in place of saturated fats. The Institute of Medicine encourages adults to consume 2. If you consume 5. Heart- healthy, unsaturated fats are found in vegetable oils, fish oil, avocados, hummus, nuts and seeds. About the Author. Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites. Photo Creditsgirl with orange image by Wojciech Gajda from Fotolia.
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