Is the new “high-protein low-saturated fat” diet the answer to weight loss?

Written by John Tiniakos

The heated debate, within diet circles, that began a few years ago and continues today is overrepparttar effectiveness ofrepparttar 147049 high-protein, low-carbohydrate, type diet versus its counterpart,repparttar 147050 high-carbohydrate, low-fat diet.

Torepparttar 147051 delight ofrepparttar 147052 Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis (calorie burning) than a high carbohydrate low fat diet.

Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) isrepparttar 147053 total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.

DIT isrepparttar 147054 increase inrepparttar 147055 body’s temperature that is caused byrepparttar 147056 digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs - although this hasn’t been proven yet. Once scientists identifyrepparttar 147057 link between DIT and obesity on a molecular level, it could essentially paverepparttar 147058 way forrepparttar 147059 development of drugs inrepparttar 147060 treatment of obesity. That’s still however, inrepparttar 147061 future.

In a recent study atrepparttar 147062 University of Arizona, published byrepparttar 147063 American College of Nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat andrepparttar 147064 other was high in carbohydrate and low in fat. Scientists were trying to comparerepparttar 147065 thermic effect (DIT) of protein versus carbohydrate duringrepparttar 147066 digestion and absorption of meals. Keep in mind, asrepparttar 147067 body’s temperature increases (by DIT), so doesrepparttar 147068 number of burned calories.

Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more withrepparttar 147069 high-protein low-fat diet versusrepparttar 147070 high-carb low-fat diet. Although protein had a greater effect on DIT,repparttar 147071 study did not evaluate weight loss orrepparttar 147072 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 concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared torepparttar 147073 high carbohydrate, low fat diet. Onrepparttar 147074 other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.

Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assessrepparttar 147075 long term effects of high protein, low fat dieting.

It is important to keep in mind, however, that DIT orrepparttar 147076 thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible forrepparttar 147077 rest. Logic dictates, therefore that these two take precedence over DIT.

The other big influencing factor in weight loss isrepparttar 147078 reduction of daily food intake. Let’s look atrepparttar 147079 input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) arerepparttar 147080 same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance inrepparttar 147081 equation results in weight loss, a positive value causes weight gain. It’s that simple.

Inrepparttar 147082 above study,repparttar 147083 high protein 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) affectsrepparttar 147084 DIT which causes a certain increase (energy expenditure) onrepparttar 147085 Output part ofrepparttar 147086 equation. And, as food composition varies so doesrepparttar 147087 DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% ofrepparttar 147088 TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, onrepparttar 147089 other hand, can have a tremendous effect onrepparttar 147090 equation – as it increases,repparttar 147091 balance becomes more positive. If it surpasses TDEE then you gain weight - quite independently of DIT.

As a result, there can be a downside with respect to DIT involvingrepparttar 147092 high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so doesrepparttar 147093 DIT. The problem is, however, thatrepparttar 147094 food quantity (Input) also increases. The point here is that there is a limit torepparttar 147095 amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn’t account for expending 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 much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat inrepparttar 147096 body’s adipose tissue. The only other factor that can compensate forrepparttar 147097 excess of protein intake is an increase in exercise participation. Although, that would defeatrepparttar 147098 purpose for obvious reasons.

Physical activity, however, can have a large effect onrepparttar 147099 Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect onrepparttar 147100 calorie burning process.

As we can see then,repparttar 147101 bulk of weight loss and weight gain comes down torepparttar 147102 quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism - especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people 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 actually have to work, if you you’re going to lose weight. The easiest way to achieve that is withrepparttar 147103 efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.

The Lies You May Have Been Told About Ephedra, the Miracle Weight Loss Herb, and How They May End Up Improving Your Life!

Written by Jan Dogterom

Losing Weight quickly and easily has become one ofrepparttar main goals of many people today. So, with allrepparttar 146981 information out there, where isrepparttar 146982 best place to find what you’re looking for? I believe it is here, as I will explain. Let me first begin by asking, “What have you been told about Ephedra,repparttar 146983 miracle weight loss herb, that may or may not be true?” In this short article, we will be looking at some of those “lies” and dispellingrepparttar 146984 myths about Ephedra and how it can actually help you to lose weight quickly, easily, and most importantly, how it can do it safely; and how it can do all this while helping to make you feel better about yourself. This is one of those times when what you don’t know can really hurt you.

Just recentlyrepparttar 146985 FDA reversed their decision to ban products containing Ephedra. Which is good news for everyone! There was a legal battle, which you may already know, betweenrepparttar 146986 FDA and health officials becauserepparttar 146987 health officials were not happy withrepparttar 146988 FDA’s decision, especially because it seemedrepparttar 146989 FDA had snuck around to get what they wanted. The FDA did not take proper actions in declaringrepparttar 146990 ban on Ephedra based products. So, how does this affect you? Continue reading and you will very shortly find out.

Let me first take this brief moment to explain whyrepparttar 146991 FDA found it necessary to declarerepparttar 146992 ban inrepparttar 146993 first place. They felt there were too many problems occurring, some of which led to deaths, when Ephedra was involved. The most notable example being a professional baseball player who died sometime after taking an Ephedra based product to increase his performance. The FDA soon decidedrepparttar 146994 drug was too risky andrepparttar 146995 negatives outweighedrepparttar 146996 positive aspects ofrepparttar 146997 drug. So, why write an article aboutrepparttar 146998 ban on Ephedra? Well, sincerepparttar 146999 use of Ephedra goes back thousands of years torepparttar 147000 ancient Chinese civilizations where it was widely used for many reasons, I thought there must have been something good aboutrepparttar 147001 product that it would last all these years. I am also writing to give you confidence in knowing this drug is in no way more dangerous than any other drug which is used to help lose weight, one ofrepparttar 147002 main differences in Ephedra is its benefits go beyond that of just losing weight, which quickly moves it up inrepparttar 147003 ranks of becoming a miracle product.

I have found that those who had serious problems withrepparttar 147004 use of Ephedra wererepparttar 147005 same ones who abusedrepparttar 147006 drug thinking they could increaserepparttar 147007 benefits by taking more at one time. So how do YOU benefit from Ephedra products? Please, be smart and don’t abuse this miracle product. The FDA liftedrepparttar 147008 ban recently because they realized Ephedra products, if used properly, had astounding benefits, especially in helping to lose weight and increase energy and metabolism! This is whatrepparttar 147009 ancient Chinese had found thousands of years ago. They knew Ephedra was a miracle, and its benefits were great, especially if used properly. So, what does all this mean for you? Keep reading to find out how you can benefit from Ephedra and where you can find it cheap!

Cont'd on page 2 ==> © 2005
Terms of Use