We all know weight loss can have some pretty big benefits to health, not to mention having you looking and feeling better. Finding a suitable plan though can be challenging. So good news... following low carb diets for weight loss that are high in protein, and loaded with dairy foods, is likely to help you keep muscle and lose belly fat according to a new study.
More and more research has been suggesting that protein might be able to satisfy your hunger better than either carbs or fats.
High Protein Diet
Following a plan like this is often helpful in bringing down blood fats, keeping lean muscle and burning fat for fuel - without leaving you feeling hungry all the time.
The most recent findings on high protein and dairy come from a 16 week study by researchers from McMaster University of overweight and obese premenopausal women who were randomly assigned to follow diets with different quantities of protein and dairy to see which one brought the best results.
Each plan called for taking in either low, medium or high amounts of dairy along with higher/lower volumes of protein and carbs. And while all the participants lost a similar amount of weight, those who ate the most protein (30% of daily calories) and a few dairy servings a day had increased lean muscle and lost more unwanted belly fat than those who didn't take in these nutrients.
How much difference did it make?
The researchers say that all the weight the subjects lost was fat, with no loss of lean muscle mass.
The participants who were on the high protein and dairy diet lost two times the belly fat compared to the low protein, low dairy dieters.
Unfortunately, this doesn't mean that you can make regular trips to the ice cream store (or your refrigerator) and wait for the fat to melt away - the dieters in this study also exercised every day of the week. The routine included five days of aerobic workouts and two days of weights.
Bodybuilders will tell you that this is not the only bit of research to tie protein to muscles. They know that as you workout muscle is broken down before being built up again. Extra protein helps you build muscles faster... enhances the regrowth.
There's even research that finds having protein before you workout can increase the number of calories burnt by 8% for the next day.
Skimping on protein is believed to do the opposite, a high carb, low protein diet might in fact reduce the benefits to the body of your exercise. Try having a glass of ice cold milk after your workout and see if you notice a difference.
Science doesn't understand just how protein works on appetite, but theorize that the brain is influenced by the levels of hormones that stimulate appetite.
More study is needed before anyone will make recommendations on how much protein you should be taking in each day. There are differing recommendations from different groups, the Recommended Dietary Allowance is 56 grams a day for men; 46 grams/day for women.
Most of us get all the protein we need in what we eat, so you won't have to change much to get to the levels used in the research. One way to help yourself get protein without added cholesterol or unwanted saturated fat is to choose foods like reduced fat cottage cheese.
If cottage cheese just isn't your thing, good old-fashioned milk (protein stays consistent regardless of fat content) can do just as much with a lower calorie to protein ratio. While no one is suggesting that milk is some magic secret to weight loss, there is research that finds milk does have characteristics that assist with weight loss, or at the very least help you from gaining weight.
If you decide to add more protein to your diet, do so slowly, over the course of a week. Be sure to talk with your doctor before adding large amounts of protein as part of your low carb diets for weight loss effort, as this can be unhealthy in some circumstances.
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Nov 26, 2011 09:08:35
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