High Protein Diet Might be Solution to Losing Weight

Washington Post reporter, Sally Squires reported on research by the University of Washington showing that high protein diets help with weight loss.

This news is not surprising. The high protein has long been the basis for a number of diet plans, including Atkins, South Beach and the Zone diets. What the high protein diets have in common is that the recommended protein intake is about double what most Americans eat. The high protein diets recommend a protein intake that is at the upper limit recommended by the Institute of Medicine.

Participants of the research study ate a diet with about twice the normal amount of protein. The rest of the daily nutrition came from healthy carbohydrates, fruit, vegetables and whole grains. The participants in the study naturally cut back on calories because they were full and didn't desire more food. The participants of the study reported feeling full and satisfied. The lead researcher on the study, Dr. David Scott Weigle, was quoted by the Washington Post "I was surprised by the magnitude of the weight loss". He noted that the weight of the participants "just cruised down."

Dr. Weigle noted that a high protein diet turns down hunger. Although a high protein diets appear to lower hunger and implement weight loss, Dr. Weigle cautioned that boosting protein intake to 30 percent of daily calories may overtax the kidneys in people with kidney problems, diabetes or glucose intolerance.

Arne Astrup, the head of the department of human nutrition of human nutrition at the Roay Veterinary and Agricultural University in Copenhagen, was quoted, "there's no reason to cut down on carbohydrates or that much on fat. Simply increase your protein. That can be done as part of a very healthy diet, including eating all kinds of fruits, vegetables and whole grain."

This is very good news for people who find the high protein diets to be too restrictive. From this information, it appears that increasing the protein intake in itself will help to decrease appetite and result in weight loss.

Doubling the protein intake does not have to mean doubling meat intake, although increasing meat intake is one way to do it. For most people doubling protein intake results from eating the equivalent of one or two chicken breasts daily. High protein foods include meat, poultry, fish, eggs, milk, cheese, yogurt, beans and plant based foods.

In the book "Secrets of the Lean Plate Club', written by Washington Post Reporter Sally Squires, she states that experts recommend getting 10 to 35 percent of daily calories as protein. Protein intake should be the equivalent of 5 to 6-1/2 ounces for daily protein depending upon age and gender. One ounce of protein can be found in one ounce of cooked meat, fish, or poultry. One ounce of protein is the equivalent of one egg, 1/2 ounce of nuts and seeds, 1/4 cup of cooked beans, one tablespoon of peanut or almond butter, one cup of milk and one ounce of cheese.

A high protein diet, along with other healthy foods such as fruits, vegetables, dairy and grains is a healthy, effective way to lose weight without hunger pains.

Resources:
washingtonpost.com
"Secrets of the Lean Plate Club', written by Washington Post Reporter Sally Squires,