Thursday, June 15, 2006
HIGH PROTEIN DIETS
No, not the Atkins type...
What we're talking about here is a higher protein diet that also includes a healthy percentage of carbs, unlike the low carb/no carb diet fads from yesterday.
So, why should you increase your intake of healthy, lean protein? An article on WebMD states that recent research is finding that when the protein percentage is increased, the appetite is decreased. They are not sure of the physiological mechanism, but theorize that the extra protein signals the brain to produce less of the appetite-stimulating hormone.
The recommended intake is 10%-35% of your body weight. The upper range is somewhat difficult to achieve without protein supplements and dietary modifications. I personally use a whey protein powder in a shake with flaxseed after my weight training. It gives me 30-40 grams of protein just in the shake.
Caution: you should NOT increase your protein intake IF you have underlying kidney disease. I remember the old admonition against large amounts of protein: "you'll shut down your kidneys!". That's been disproved if you have healthy kidneys to begin with.
They also recommend that you gradually increase the percentage over the course of a week to allow your body to adjust.
Furthermore, splitting your meals into 4 to 5 per day instead of the standard 3 helps control weight gain by moderating your blood sugar levels. It also prevents the hunger pangs between the standard meals.
What about the carbs? The recommended amount is roughly 50% of your daily caloric intake, and also targeting "smart carbs" -- whole grains, complex carbs, fruits, veggies, along with healthy fats such as nuts, olives, avocados, oils and fish.
Key to all of the above is to be involved in an active exercise program while modifying your diet.
What we're talking about here is a higher protein diet that also includes a healthy percentage of carbs, unlike the low carb/no carb diet fads from yesterday.
So, why should you increase your intake of healthy, lean protein? An article on WebMD states that recent research is finding that when the protein percentage is increased, the appetite is decreased. They are not sure of the physiological mechanism, but theorize that the extra protein signals the brain to produce less of the appetite-stimulating hormone.
The recommended intake is 10%-35% of your body weight. The upper range is somewhat difficult to achieve without protein supplements and dietary modifications. I personally use a whey protein powder in a shake with flaxseed after my weight training. It gives me 30-40 grams of protein just in the shake.
Caution: you should NOT increase your protein intake IF you have underlying kidney disease. I remember the old admonition against large amounts of protein: "you'll shut down your kidneys!". That's been disproved if you have healthy kidneys to begin with.
They also recommend that you gradually increase the percentage over the course of a week to allow your body to adjust.
Furthermore, splitting your meals into 4 to 5 per day instead of the standard 3 helps control weight gain by moderating your blood sugar levels. It also prevents the hunger pangs between the standard meals.
What about the carbs? The recommended amount is roughly 50% of your daily caloric intake, and also targeting "smart carbs" -- whole grains, complex carbs, fruits, veggies, along with healthy fats such as nuts, olives, avocados, oils and fish.
Key to all of the above is to be involved in an active exercise program while modifying your diet.
