High Protein Diets for Weight Loss 26/365

High protein diets are consistently better for weight loss.

Recent studies prove that there is greater weight loss, fat loss and muscle gain on a high protein diet. They also have shown to prove a greater improvement in type II diabetes, blood pressure and BMI.

Protein is essential for muscle repair, and cell regeneration as well as boosting your immune system and balancing your fluid and energy systems.

In health terms it is essential for

  • healthy skin and hair, for weight loss due to satiety

  • the thermic effect,

  • for muscle retention

  • necessary for immune function.

Therefore, it is essential. You must include protein in your diet.

Protein Considerations for The Elderly

Muscles of the elderly are normally resistant to amino acids and resistance training exercise. Ageing muscle is less sensitive to lower doses of amino acids than the young and therefore require higher quantities of protein. So ensure the elderly are eating protein with each meal and hitting their leucine threshold whilst also partaking in resistance training exercises.

Protein Considerations for Performance

Another essential macronutrient for performance athletes. It is well documented that powerlifters and resistance training athletes will increase their protein intake to increase muscle recovery and adaptations to training, helping to retain a lean body mass. Nut for endurance athletes it is also essential for muscle recovery but it also helps to increase the mitochondrial (the muscle engine) capacity through aerobic enzymes.

Myths

You cannot absorb more than 20-30g of protein per meal

All protein is digested and absorbed. There is no data to suggest otherwise. The rate of amino acid absorption is about 8-10g/hour

You will get kidney disease

The data suggests that this is not the case. There has been no adverse effects of a high protein diet of 2.5-3.3g/kg on individuals training over a one year period.

More protein in broccoli than steak

Unfortunately, you will not get more protein from the equivalent grams of steak. Yes there is 9g of protein in 100kcals of broccoli versus 7g in steak but In order to get 20g of protein you would need to eat 770g of broccoli and 160g of steak. That’s a ridiculous comparison in any case. So don’t always believe the headlines. Do your own critical analysis.

What is Whey Protein?

You’ve seen the hype and all the gym girls and guys carrying around their protein shakers. If you struggle to get enough protein in your diet they are great. If you’re in a calorie deficit and are looking to lose weight, they are also great. Essentially all whey protein is, is powdered milk. Even little Miss Muffet eats it, so it must be good. As we spoke about the elderly and performance athletes above too, this is a great supplement to have in their kit. Bring a protein shake to your Granny next time, instead of a box of chocolates.

The recommended daily intake to avoid deficiency is 0.8g of protein per kilogram of bodyweight. This is the minimum. However, to stay within optimal health and depending on your activity levels, the current evidence indicates a range of at least 1.2g to 1.6g of high quality protein is the best target.

Eat High Protein Foods - - to make you feel fuller - to improve your recovery - support the immune system

Four Ways to Increase Protein Intake:

  1. Add more protein at breakfast. Eg a protein shake with breakfast

  2. Add a protein Snack. Eg Greek yogurt and seeds

  3. Add peas/lentils/beans to your stews, soups or salads for extra protein with your meals

  4. Take a glass of milk or post workout protein shake.

However, just focusing on protein is not going to just work alone. Make better choices over all and aim to increase your protein intake for optimal health.

Protein Food List

Louise Loughlin