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Diet InformationIs the new “high-protein low-saturated fat” diet the answer to weight loss?
by:
John Tiniakos
The heated debate, inside
diet circles, that began a few years ago and continues now is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet.
To the delight of the Atkins diet enthusiasts, recent studies have recommended that a diet high in macromolecule and low in fat has a greater effect on diet iatrogenic
thermogenesis (calorie burning) than a high sugar low fat diet.
Before we go further we need to inform
you with a few terms we wish be discussing in this article. Your total daily energy expenditure (TDEE) is the total energy your body burns in a day. TDEE consists of 3 components: diet iatrogenic
thermogenesis (DIT), basal metabolism, and physical activity.
DIT is the increase in the body’s temperature that is caused by the digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we really burn calories just by ingestion and scientists have long believed that DIT may be a factor, in reducing obesity; and that rotund folk may have defective DITs - although this hasn’t been evidenced yet. Once scientists identify the link between DIT and blubber on a unit level, it could fundamentally pave the way for the development of drugs in the treatment of obesity. That’s still however, in the future.
In a recent study at the University of Arizona, publicized
by the American College of Nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in macromolecule and low in fat and the else was high in sugar and low in fat. Scientists were trying to compare the energy
effect (DIT) of macromolecule versus sugar during the digestion and absorption of meals. Support in mind, as the body’s temperature increases (by DIT), so does the number of burned calories.
Evidence from this study showed that postprandial (following a meal) thermogenesis augmented 100% more with the high-protein low-fat diet versus the high-carb low-fat diet. Though macromolecule had a greater effect on DIT, the study did not assess weight loss or the long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.
Scientists ended that a diet high in protein, moderate in sugar and low in fat contents may promote a higher rate of weight loss compared to the high carbohydrate, low fat diet. On the else hand, they likewise warn that high macromolecule diets may affect excretory organ function in those that have excretory organ conditions, but not in healthy individuals.
Furthermore, they recommend daily macromolecule intake should not exceed 2 grams per 1 metric weight unit of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assess the long term effects of high protein, low fat dieting.
It is important to support in mind, however, that DIT or the energy
effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must support things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible for the rest. Logic dictates, therefore that these two take precedence over DIT.
The else big influencing factor in weight loss is the reduction of daily food intake. Let’s look at the input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) are the same thing. If you ate fewer calories (x) than your body burned (y), z would-be have a negative value. If you consumed more calories than your body expended, z would-be be positive. A negative balance in the equation results in weight loss, a positive value causes weight gain. It’s that simple.
In the above study, the high macromolecule low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affects the DIT which causes a certain increase (energy expenditure) on the Output part of the equation. And, as food composition varies so does the DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% of the TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even as a smaller value. Food quantity, on the else hand, can have a tremendous effect on the equation – as it increases, the balance becomes more positive. If it surpasses TDEE then you gain weight - quite severally
of DIT.
As a result, there can be a side
with respect to DIT involving the high-protein low-fat diet or any diet for that matter. With this diet, as macromolecule intake increases so does the DIT. The problem is, however, that the food quantity (Input) likewise increases. The point here is that there is a limit to the figure of macromolecule you can ingest before your body starts storing it as fat. Because DIT doesn’t account for disbursement a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there’s only so more macromolecule you can ingest before you start effort a surplus of calories. And excess dietary macromolecule just as excess sugar or fat is keep as fat in the body’s fatty tissue. The only else factor that can compensate for the excess of macromolecule intake is an increase in exercise participation. Although, that would-be defeat the intention for obvious reasons.
Physical activity, however, can have a large effect on the Output part on TDEE (Output). Not only does it account for a more larger energy expenditure than DIT, innumerable of studies have shown that regular physical activity really increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation fundamentally has a combining
effect on the calorie burning process.
As we can see then, the bulk of weight loss and weight gain comes down to the quantity of calories eaten
(Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for close to 90%-97% of TDEE. Energy expenditure from DIT is just about insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance severally
of total caloric intake, energy expenditure from exercise and basal metabolism - especially for most overweight individuals. And it would-be be false for overweight or rotund folk to believe only on DIT to lose weight. These folk are either overeating, aren’t active enough or have low basal metabolic rates - or a combination of all three factors.
So, it still looks like there’s no easy way out – you really have to work, if you you’re going to lose weight. The easiest way to bring home the bacon that is with the efficient use of all Input and Output components. That likewise means you must cognize your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a comfortable level of physical activity. And emphasis on DIT should take on a secondary role.
But wait, before you put on your running shoes and begin another diet plan, you strength
want to hear several really exciting news. There are certain cultures about the earth whose diets contain just as more fat and sugar (if not more) as in the American diet. Yet they are slimmer, and have more fewer occurrences of heart sickness and cancer than their American counterparts.
Recent studies have shown that folk in certain Mediterranean regions and in France manage to stay healthier and are less rotund than those in else western countries. Let’s look at the French first.
In a study by Adam Drewnowski of the University of Michigan, scientists examined the ingestion habits of 1,637 men and 1,576 women in America and compared them to those of 5,000 French adults. They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to Agriculture department dietary guidelines). (2)
The results were quite surprising. They found that the French ate more foods that were higher in fat, saturated fat and sterol
than their American counterparts. The study likewise showed that the French diet complied with really few of the Agriculture department dietary recommendations for ingestion healthy. In addition, the findings showed that 99% of French women’s diets had saturated fat contents in excess of 10% of total daily calories. What’s shocking is that, on average, the French are diluent
and have fewer occurrences of heart sickness than Americans.
The possible harmful effects of the high fat content in the French diet, however, were offset by diet diversity and variety. Drewnowski pointed out that “the low fat approach is really nice but not if it comes at the expense of dietary variety.”
The Agriculture department recommends that diets should consist of a variety of foods. According to the American part of the study, just one in ten men and one in sixteen women consumed food from all five food groups (Meat, dairy farm products, fruits, vegetables and grains). The else thing is that the French have more active lifestyles than Americans do. Americans typically driving more, walk less and participate in more inactive
type of leisure activities.
Similarly, a Mediterranean diet study likewise showed that the diet was high in fat, more diverse and had greater variety than the American diet. According to research, certain Mediterranean people, particularly from the Greek island of Crete, had fewer cases of heart sickness and were diluent
than Americans.
The difference in this study, however, was a crucial finding that recommended food variety and diversity created a certain dietary ratio. This was a magnitude relation between 2 types of fatty acids present in the Mediterranean diet. These fatty acids are found in plant sources and fall into 2 groups: The omega-6 and omega-3 fatty acids. You have probably detected
of the multiple health benefits of these essential fatty acids many an times before. They are called essential fatty acids (EFAs) because the body cannot produce them – they can only be obtained from food sources.
Although omega-6 fatty acids are essential to the diet, the omega-3 group has more significant therapeutic properties. Omega-3s contain powerful antioxidants that are better-known to fight against heart disease, lower blood pressure, strengthen the immune system, improve mood disorders to name a few.
The else benefit of omega-3s according to research is that they likewise have an amazing ability to control body fat. Omega-3s control the quantity of fatty (fat) tissue by regulation the figure of fat that goes into fat cells and the figure that is burned up for energy. (3, 4) Omega-3s have likewise been shown to increase fat oxidisation in the body - the process by which fat is broken down and used as fuel for energy. (4) This further promotes a reduction in body weight that consists of fat mass.
According to scientists the key factor in diet composition is that the French diet and more so the Mediterranean diet consist of higher intakes of foods containing omega-3s than the American diet. In else words their diets contain a better (lower) omega-6 to omega-3 magnitude relation than the American diet. And that’s the key. One of the main reasons Americans have lower intakes of omega-3s is because of their high intake of processed food. Food process
is mostly responsible for removing a lot of the omega-3 content from food.
On the else hand the French and Mediterranean diets are more bumper in whole foods, fresh fruits and vegetables. And so their intake of omega-3s is well higher. In addition, the folk of Island eat 10 times more fish (rich source of omega-3s) than Americans do. Else important sources of omega-3s in the Mediterranean diet were: fish, herb (wild plant high in omega-3 content), walnuts, figs and various else unrefined carbohydrates. By the way, the most bumper source of omega-3s is found right here in North America, and that’s flax seed oil.
As we can see, two several cultures manage to stay healthier and slimmer than North Americans spell ingestion foods that contain high fat, sugar and macromolecule contents. The key differences are that their diets contain more unrefined foods; they consist of foods from all food groups and have more variety. As a result they have higher intakes of omega-3s (lower omega-6: omega-3 ratio) than else Western cultures. In addition, several these groups of folk are more physically active than Americans.
Now, you can put on those sneakers and walk (or jog) to the grocery for a new supply of fresh wholesome food.
Refernces:
1. http://www.jacn.org, “Postprandial Thermogenesis Is Augmented 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women, retrieved 10 Gregorian calendar month
2005 from http://www.jacn.org/cgi/content/full/21/1/55
2. http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 Gregorian calendar month
2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm
3. Painter
et al. "Dietary fish oils limit fatty tissue hypertrophy in rats." Metabolism, Mar 1990, 39(3):217-9
4. Painter
et al. "Dietary fish oils modify adipocyte structure and function." J Cell Physiology, Sep 1991, 148(3)
5. Baillie RA, et al. "Coordinate induction of peroxisomal acyl-CoA enzyme
and UCP-3 by dietary fish oil: a mechanism for attenuated body fat deposition." Prostaglandins Leukot Essential Fatty Acids, May 1999, 60(5-6)
Just about the author:
John Tiniakos does weight loss easier through evidenced weight loss methods victimisation information and analysis from the worlds leading scientists. For more information and to subscribe to his free monthly news report that includes valuable, up to date tips on diet, weight loss and health visit http://www.nulife-weightloss.com/natural.htm
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