Eat Lean Protein to Gain 24 Hours a Day of Weight Control.
A recent article in the Washington Post by Sally Squires
reported that a Dutch study indicated that eating more lean
protein will increase metabolism not only during the day but also
while sleeping at night. The researchers reported that increasing
protein intake up to thirty three percent of total calories per day
caused the metabolism to work on a 24 hour period. This not
only caused the metabolism to work at night, it also increased the rate
of metabolism in day time hours, Participants in the study which were
all women stated that when they were on the increased schedule of lean
protein that they had felt the meals were more complete as
they had less desire to continue eating than when they were on the ten
percent protein intake. The participants felt more comfortable after a
meal of the thirty three percent protein intake than on the ten percent
protein meal.
According to Margriet Westerterp-Plantenga, the study’s lead author,
the body does not store protein as efficiently as it does carbohydrates
or fats so protein is more likely to be burned in a process called
thermogenesis. This requires more oxygen and helps you feel more
satisfied in the hours after eating.
This research does not make the Atkins diet more desirable because
the Atkins diet had many drawbacks which included high fat and much of
the fat unacceptable. The Atkins diet also had no or extremely limited
amounts of fruits and vegetables that have necessary nutrients not
obtainable from protein. Recommendations from this study are to
increase the lean protein to no more than 25 percent of total calories.
The best mix of foods should be fruits and vegetables at 45 percent,
fats at 30 percent with more than half of omega 3 fats, and
25 percent of protein. Eliminate refined carbohydrates and glucose as
much as possible from the fruits and vegetables category.
Increasing the protein intake places more strain on the kidneys so no
one with kidney problems, diabetes, or altered glucose metabolism
should go on this diet. Anyone considering this diet should consult
with a doctor or health practitioner before adding protein to your
diet.
