While you’re chowing down on all those healthful fresh fruits and vegetables (hopefully), don’t forget to eat plenty of protein, too. A growing pile of research is finding that people who eat higher levels of protein stay slim and trim compared to those who don’t.
How can eating more make a person slimmer? Protein is so integral to the formation and maintenance of every part of the body, that the signal to put down your knife and fork doesn’t get sent until you’ve eaten enough protein.
Probably in an effort to keep recruits trim and fit, the US military has been doing quite a bit of research on how eating more protein affects the cardiovascular and metabolic systems. One of their recently published studies assessed data from the nationally-recognized NHANES study, which involved 23,876 people age 19 and older.
After cardio-metabolic risk factors such as weight, blood pressure, glucose, insulin, cholesterol, and triglycerides were factored in, the researchers concluded that higher protein diets are associated with lower body mass index (BMI) and waist circumference, as well as higher HDL cholesterol (the ‘good’ kind), compared to protein intakes that were at the recommended daily level (RDA).
Their data suggested that Americans who consume dietary protein between 1.0 and 1.5 grams per kilogram of body weight are likely to have a lower risk of developing cardio-metabolic disease.
Researchers from the University of Copenhagen recently studied the role of higher protein diets in weight control and other disorders that come along with diabetes. They focused on increasing protein, reducing carbohydrates, and choosing carbohydrates from the low end of the glycemic index, rather than from the higher end. The glycemic index is a numerical index given to a carbohydrate-rich food that is based on the average increase in blood glucose levels occurring after that food is eaten.
Participants ate one of six diets for a period of 6 months, with each diet differing in protein content and glycemic index. The higher protein and lower glycemic diet group showed weight loss and the ability to prevent regaining that weight for a year or more. This diet also reduced body fat and obesity, and was beneficial for blood pressure, lipids, and inflammation.
Read: Eating These 3 ‘Fatty’ Foods can Make You Thinner
Eating Higher Protein Confers a Range of Benefits
Eating more protein than the RDA calls for produces a spectrum of benefits, the US Army Research Institute of Environmental Medicine says in a just-published report. Studies have demonstrated that higher protein diets may spare lean body mass during weight loss, promote weight management, enhance glycemic regulation, and increase intestinal calcium absorption – which may result in long-term improvement in bone health.
According to them, the extent to which higher protein diets promote beneficial results can be attributed to digestive and absorption capabilities, and to the essential amino acid content of the protein. Proteins that are rapidly digested and absorbed are seen to contribute to the metabolic advantages conferred by consuming diets higher in protein. Their findings highlight the importance of dairy products, though vegetable protein such as found in beans and other legumes, and nuts would also meet their criteria.
Protein Has a Tremendous Influence on Metabolism
The FDA says adults need 50 grams of protein everyday as part of a 2000 calorie intake. This translates into 200 calories from protein, or 10%. But this amount is just enough to sustain body structure, and it ignores the protein requirements for preserving muscle during exercise.
Increasing quality protein intake beyond the FDA’s basic amount is beneficial to muscle function, and it facilitates weight loss through calorie burning, according to Byron Richards, Board Certified Clinical Nutritionist and long-time natural health advocate.
For him, protein tops the list of nutrients that influence metabolic rate and aid in achievement and sustaining weight loss. In addition, a higher level of protein provides big benefits to overall health that include a boost in immunity, improved use of antioxidants, the ability to raise levels of HDL cholesterol (the ‘good’ cholesterol), and enhanced insulin function. Each of these benefits contributes to the body being able to achieve and maintain ideal weight.
Protein is a major component of organs, glands and skin too. It’s present in all bodily fluids except urine and bile. Protein forms the basis for the body to sustain and regenerate itself, and it is critical for the growth and development of children, adolescents and women during pregnancy and after delivery.
“Protein is like 2X4s and plywood showing up at you liver’s jobsite,” Richards says of the fact that the liver is where fat is burned. He also notes that protein kicks metabolism into gear, and eating a higher protein breakfast can supercharge metabolism by as much as 30% for as up to 12 hours.
He is in agreement with the US Army report on the importance of yogurt and cheese as daily staples, also a feature of the Mediterranean diet.
Increasing protein does not require eating more meat. Want to build a better body fast? Eating two eggs for breakfast has been shown to boost weight loss by 65%, compared to the same amount of calories from high glycemic carbohydrates such as a bagel! And don’t forget saturated fats. They produce energy and feelings of satisfaction, which help allow you to stop eating. Saturated fats are used as energy, not stored as fat.
Richards advocates eating a diet containing 30% of calories as protein, with another 30% low glycemic carbohydrates, and 40% from fats. If you eat 2000 calories a day, this would mean 600 of them should come from protein.
34 thoughts on “The Research: Eat THIS to Lose Weight”
Sounds like excellent advice. A lot of empty calories get consumed by the nation. This is just getting back to the basics of healthy eating. And as you say we can substitute many other sources of protein like eggs and fish. A well balanced diet of fruit, multi colored veggies, eggs, fish, etc. -of course making as many as possible GMO or pesticide free.
My wife keeps her weight down by using a diet 90% straight meat, fish and many multi colored veggies. We really don’t need a lot of that other garbage. Plus doing this organically without as many of the non-essential GMOs and pesticide laden artificial fake foods will definitely help you live a long healthy life. And of course plenty of exercise.
Strange how in another article you said not to eat meat or consume very little. So which is it?
You really must deal with your problems yourself rather than requiring a soapbox to grandstand the difficulties you appear to have dealing with people. Nobody here wants to listen to your constant, rambling and uninformative dribble.
Wow, no need to get hostile just because someone caught you in a flip flop. Calm down and take a chill, next time just don’t flip flop unless you wish to be called on it.
Are you having Mongolian stir fried gerbils tonight?
Just gmo fed beef!!
LOL But how do you know for sure? I mean does it say GMO beef on the label? Speaking of gerbils, I’m sure you remember our chat the other day about the Sprague Dawley’s? I looked into it a bit. Like WHAT DO THEY EAT? I got this off a web site that supplies rats, gerbils, rabbits and hamsters fot there mammals.
1. What are standard diets?
A more complete name would be Standard Natural-Ingredient Diets. These diets are manufactured in large quantities (at least 2 tons) and stocked at one or more Harlan Teklad distribution centers. Standard natural ingredient diets are readily available and can generally be delivered within a few days after an order is placed. These diets primarily contain grains (corn, wheat), legumes (soybean meal) and to a lesser extent ingredients such as fish meal, and meat and bone meal. Standard natural ingredient diets includeGlobal and Traditional diets and are available Irradiated and/or Certified.
so the obvious question that comes to mind with “Certified” USDA certified??
5. What are certified diets?
Certified diets are diets that have been tested for a standard panel of environmental contaminants that are known to be capable of interfering with a study. These diets help ensure that a study complies with the FDA’s Good Laboratory Practices regulations requiring periodic feed analysis. A Harlan Laboratories certificate of analysis signed by a nutritionist is made available to the customer. For more information see Certified Diets.
Well this tells a little.
Contaminant Maximum Acceptable Limit Unit
Arsenic 1.00 ppm
Cadmium 0.50 ppm
Lead 1.50 ppm
Mercury 0.20 ppm
Selenium 0.50 ppm
Aflatoxin B1, B2, G1, G2 5.00 ppb
Aldrin 0.03 ppm
Lindane 0.05 ppm
Chlordane 0.05 ppm
DDT & related substances 0.15 ppm
Dieldrin 0.03 ppm
Endrin 0.03 ppm
Heptachlor 0.03 ppm
Heptachlor Epoxide 0.03 ppm
Toxaphene 0.15 ppm
PCB’s 0.15 ppm
a-BHC 0.05 ppm
b-BHC 0.05 ppm
d-BHC 0.05 ppm
Hexachlorobenzene 0.03 ppm
Mirex 0.02 ppm
Methoxychlor 0.50 ppm
Thimet 0.50 ppm
Diazinon 0.50 ppm
Disulfaton 0.50 ppm
Methyl Parathion 0.50 ppm
Malathion 0.50 ppm
Parathion 0.50 ppm
Thiodan 0.50 ppm
Ethion 0.50 ppm
Trithion 0.50 ppm
This tells a lot! A list of pesticides old and new and ingredients, so what’s missing?? So just like the thermisol tests Dr. Tenpenny talks about with the placebo spiked with aluminum. ALL the mammals to be used as a control have already been spiked with a GMO diet. This explains the tumors in all the control lab critters these days! This would also explain the irritation in the pig stomachs, since glyphosate crosses all barriers. It would start to effect the piglet in the latter part of development, and nursing.
The deck is rigged even before it’s taken out of the box!
Doesn’t have to, since I sold the corn seed that was fed to the steer. Also sold the supplement as well.
Monsanto Troll Handbook of Snappy Replies Infographic
So sad that you have to eat chemicals. I have some roundup for you to drink or is that to close to the source?
Why is that always a comeback? I wash my dishes with soap, but that doesn’t mean I would drink it. Just fail to see your point.
gmo, we can drink what we wash our dishes in. You apparently can’t! The chemical pollution that you lay waste our country is beyond sad.
Strange how we feed the world in that waste. You make a good argument if your audience is uneducated that is.
Chemical boy, I notice that your World is getting smaller as more Countries don’t want the chemical crap either!
We still seem to be able to get rid of it all. Strange isn’t it. There are very few countries that have actually banned gmos, and our beef exports are very good.
Chemical boy finally comes clean ! He’s the end seller of this horrendous crap! That’s why you post here constantly! The shill for Con AG, monsatan & the rest!
most grass isn’t gmo.
Corn is in the grass family and really good tasting beef eats really good gmo corn.
not grass fed ones.
I rather have on with flavor, but to each his own.
The best beef is raised on pasture, not chemically treated crap!
As I said to each his own. I would rather have mine finished at a younger age with some marbling.
Chemical boy, apparently you’ve never raised real meat! Just some bloated chemically cancer cow!
My customers raise thousand of head each year and the majority are graded choice and prime. They receive top dollar for their efforts as well. So as I said to each his own, but I like a little flavor with tender beef not tasteless shoe leather.
Chemical boy, apparently you’ve never had meat raised on real pasture as opposed to feedlot lizards! Most people today don’t know what real food should taste like because of people like you who are happy to poison them and their family.
Once again, that is your choice and opinion, for mine and the majority we like our grain fed beef. Is it as healthy? Probably not, not because of the chemicals, but the added fat content. That fat content also gives it the flavor however, and that is why American beef is so popular in the world.
Chemical boy, I agree with you that your meat isn’t healthy! The fat isn’t the problem! It’s the chemicals! Try living without chemicals and maybe you’d understand why those of us on here want to rid our Planet of this toxic mess! The manure from the dairy farm used to smell great just like every other part of Spring! It also smelled like money to all of us ! Now the manure smells like a chemical waste dump! It’s so bad on the days it’s being hauled that you don’t want to be outside !
Just Cancer caused meat !
LOL, you may say that meat causes cancer, but gmo fed meat doesn’t affect it one way or the other.
gmo, meat doesn’t cause cancer just that which is fed chemical crap chemical boy!
Again, you are mistaken. That is only your opinion, but you are entitled to it.
Chemical boy, I find it interesting that according to you without chemicals we couldn’t feed the World.
Yuck. That slab of bloody meat (as seen in photo) just doesn’t work for me. 🙁
i like mine well done.