It’s high time you left behind those who are stuck in a carbohydrate-centric world. Unless you plan to run 26.3 miles or compete in the Iron Man World Championships, having a dietary focus on carbohydrates is like watching the Pussycat Dolls and focusing on their ankles. The most important nutritional factors when it comes to losing body fat are what? If you answered protein and fat, go to the head of the class. Those are the two macronutrients that you must emphasize, especially protein.
Scientific studies have shown that a high-protein intake combined with aerobic and resistance exercise can improve body composition and cardiovascular risk profile more than a traditional—that is, low—protein intake combined with moderate-intensity aerobic exercise. In fact, the popular notion that those looking to lose weight should limit themselves to 15 percent protein is part of the non-sense promulgated by mainstream clinicians with waist circumferences that come eerily close to the average yearly snowfall in
Twenty-four overweight or obese men and women were randomly assigned to one of three groups for a three month nutrition and exercise intervention:
1) High-protein diet and high-intensity resistance and cardiovascular training (high protein + exercise)
2) Moderate-protein diet combined with high-intensity resistance and cardiovascular training (moderate protein + exercise)
3) High protein diet only (high protein + no exercise)
Interestingly, all groups experienced significant and similar losses of bodyweight, body mass index and total and abdominal percentages of body fat and similar improvements in insulin sensitivity. So eating lots of protein by itself is a way to lose body fat.
Also, the high protein and exercise group had decreased total cholesterol and triglycerides and increased insulin-like growth factor 1 and IGFBP-1. The moderate protein and exercise group experienced decreases in total cholesterol too, whereas the high protein and no exercise group had increases in high-density lipoprotein cholesterol, total cholesterol-to-HDL, IGF-1, and IGFBP-1.
This study point out several key issues:
1) To improve body composition, just eat more protein.
2) High-protein diets are good for your health.
3) High protein diets are good for your heart.
4) Don’t get your dietary advice from the American Heart Association.
The American Heart Association does not recommend those to take on high protein diets for those looking to lose weight. Supposedly, being on a high-protein diet restricts healthy foods that contain essential nutrients, and may face other potential risks. What, pray tell, is the AHA talking about?
