High Protein, Low Carbs best for weight loss!

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This article can be accessed directly at:

http://www.healthscout.com/cgi-bin/WebObjects/Af?ap=55&id=109894

Go Against Grains For Better Diet

More protein, fewer carbohydrates help fight fat, study says

By Fran Berger

HealthScout Reporter

MONDAY, April 9 (HealthScout) -- If you're constantly watching your weight

and you still get hunger pangs that make you grab snacks, a high-protein diet

could help, say researchers.

A new study, presented this week during the annual meeting of the Federation

of American Societies for Experimental Biology in Orlando, Fla., says

carbohydrates are the culprits that increase blood sugar and trigger that

hungry feeling.

Finding the right balance of food groups has always been a challenge, says

Layman, professor of nutrition at the University of Illinois and lead

author. But he takes exception to the current federal dietary guidelines.

Those guidelines recommend a diet made of 60 percent carbohydrates, 30

percent fat and 10 percent protein.

" I think one of the problems is people haven't figured out the questions, " he

says. " The real question is what protein is needed for people who are

overeating calories. "

The better balance, he says, for losing or maintaining weight is a diet made

up of 40 percent carbohydrates, 30 percent fat and 30 percent protein.

Layman's research team studied 24 overweight women, ages 45 to 56. Half

followed the federal recommendations. The others ate the same foods and

calorie levels, but in different amounts, adding protein and subtracting

carbohydrates.

After 10 weeks, both groups lost about 16 pounds on the 1,700 calorie-a-day

diets. But the high-protein group lost 12.3 pounds of body fat and just 1.7

pounds of muscle mass, compared to 10.4 pounds of body fat and 3 pounds of

muscle mass lost by the other group.

The high-protein diet also tended to increase the level of HDL, or " good "

cholesterol, and decreased the level of triglycerides, or fat in the blood. A

higher measure of a thyroid hormone in the protein group also suggests a

higher metabolism rate, Layman says, so calories might burn off faster.

The high-protein group reported they had more energy and felt more satisfied

between meals, Layman says, and that's the key.

" Carbohydrates translate into sugar, " he explains. " A high-carbohydrate diet

includes a lot of refined carbs. It's not built on vegetables, not built on

fruits, but on refined grains, breads, rices and fruit juices. "

All these carbohydrates produce high insulin responses, as the body tries to

control the level of blood sugar. A few hours later, when blood sugar falls,

the feelings of hunger return.

With protein, Layman says, blood sugar levels don't rise as much, and " it

creates a longer feeling of satiety. " The longer they feel satisfied, the

less they are inclined to grab that snack to tide them over to the next meal.

Keeping those insulin levels under control has even greater implications,

Layman adds: " I also believe the high-carbohydrate diet is leading to high

insulin levels, and perhaps to the insulin resistance associated with

obesity. It's leading to overeating. "

But Nadine Pazder, a registered dietitian at Morton Plant Hospital in Florida

and spokeswoman for the American Dietetic Association, says there's no reason

to abandon the government's food pyramid as a guide to healthy eating.

" While Layman's 40/30/30 ratio is certainly not a carbohydrate-free diet, you

can certainly get many of the dietary recommendations in. You can still get

fruits, vegetables, grains, " she says. And she doesn't think the differences

in loss of muscle mass are statistically significant.

However, making sure there's some protein at each meal, she agrees, may be

" more satisfying and encourage long-term compliance with a meal plan. "

Layman says he's not recommending any drastic dietary changes, but says you

should concentrate on your breakfast and lunch, and be careful about the

amount of carbohydrates in each meal.

" We have to look for ways to eat higher protein meals -- dairy, cheese, nuts

-- be conscious about total fats, eat lean deli meat, " he says. " Two percent

milk is actually a very good addition. It has the right balance for high

degree of satiety. "

Striking a balance, Layman says, is a very individualized thing.

" If we are stuck on a diet that's meant for all, we're going to fail, " he

says. " There are a lot of ways to get the right amount of calories, and we

have to recognize how to adjust for individual metabolisms. "

Pazder agrees.

" One of the philosophies of the American Dietetic Association is one diet

doesn't fit everybody. It may very well be that higher (above 50 percent)

carbs may be detrimental for some individuals, if they're carbohydrate

sensitive in terms of triglycerides. But carbohydrates do not cause glucose

intolerance and weight gain. "

The National Cattlemen's Beef Association and Kraft Inc supported Layman's

study.

SOURCES: Interviews with Layman, Ph.D., professor, nutrition,

nutritional sciences and internal medicine, University of Illinois,

Champaign-Urbana; Nadine Pazder, R.D., registered dietitian, Morton Plant

Hospital, Clearwater, Fla., spokeswoman, American Dietetic Association

Copyright © 2001 Rx Remedy, Inc.

Last updated 04/9/01

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