Showing posts with label weight loss diet tips. Show all posts
Showing posts with label weight loss diet tips. Show all posts
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Weight Loss For Women: Calling Girls Fat May Make Them Obese - Catherine's Blog

Calling Girls Fat May Make Them Obese


Young girls who have been called �too fat� are more likely to be obese as young adults, according to a new research letter.

The early stigma of being labeled that way may worsen the problem rather than encouraging girls to become healthier, but more research is needed to be sure, the study authors say.

�This study is one step closer to being able to draw that conclusion, but of course we can't definitively say that calling a girl "too fat" will make her obese,� said senior author A. Janet Tomiyama of the University of California, Los Angeles.

�This study recruited girls when they were age 10 and followed them over nine years, so we know it's more than just a one-time connection, which makes me believe that it's an important question to continue researching,� Tomiyama told Reuters Health in an email.

She and her coauthor examined data from an existing study that followed girls through their teen years. At age 10, the girls answered the question, �have any of these people told you that you were too fat: father, mother, brother, sister, best girlfriend, boy you like best, any other girl, any other boy, or teacher?�

Out of just over 2,000 girls, a total of 1,188 answered �yes� to any of the choices.
Those girls were more likely to have a body mass index (BMI) � a measure of weight relative to height - in the obese range ten years later than girls who answered �no,� according to the results in JAMA Pediatrics.

�We know from considerable evidence that youth who feel stigmatized or shamed about their weight are vulnerable to a range of negative psychological and physical health consequences,� said Rebecca Puhl, deputy director of the Rudd Center for Food Policy & Obesity at Yale University in New Haven, Connecticut.

�This study suggests that negative weight labels may contribute to these experiences and have a lasting and potentially damaging impact for girls,� said Puhl, who was not part of the study.

Girls who had been labeled �fat� were still at higher risk of obesity even when researchers accounted for their BMIs at age 10, household income, race and parental education level.

The effect seemed to be strongest when the labels came from family members, which increased the risk of obesity later by 60 percent, compared to 40 percent when the comments came from friends or teachers. But it�s not wise to make too much out of the difference between those numbers, since this was only an exploratory study, Tomiyama said.

She was not at all surprised that over half of girls had been labeled �fat.�

�The pressure to be thin in our society is intense, and other research shows that people label both themselves and others as 'overweight' even if their objective body mass index is in the 'normal weight' range,� she said.

Females are exposed to weight stigma more often, but the connection may be present for boys as well, she noted.

There are ways for parents to address weight and health issues with their children that don�t involve labeling, Tomiyama said.

�There's no need to say the �f� word at all if you want to improve your child's health,� she said.

Parents could instead focus on the health of the family as a whole, said Angelina Sutin, who was not involved in the new study.

Sutin studies psychological wellbeing and health disparities at Florida State University College Of Medicine in Tallahassee.

�The best approach would be to start kids early on a path toward healthy living by eating healthy food and being physically active,� Sutin told Reuters Health in an email.

�This applies equally to parents as it does to kids � children model their parents� behavior, so if kids see their parents making healthy choices, they are more likely to also make healthy choices,� she said.

Parents could identify activities the child enjoys and work on ways to do more of them, she added.

�I think the focus of the conversation needs to change,� Tomiyama said. �Right now, we have a laser focus on weight instead of health, but many studies show that weight is a really imprecise indicator of actual health.�

�Parents can talk to their child about adopting healthy behaviors without once mentioning weight,� she said.

source credit by :
http://www.reuters.com/article/us-girls-fat-idUSKBN0DE1XQ20140428

weight loss diet tips - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss diet tips, you might find interesting information about what You looking for. Hopefully, the content from my Weight Loss article weight loss diet tips article weight loss exercise article weight loss program article Weight loss teenager article weight loss women article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: Calling Girls Fat May Make Them Obese - Catherine's Blog
URL Link : Weight Loss For Women: Calling Girls Fat May Make Them Obese - Catherine's Blog

Related Articles:


weight loss diet tips

Calling Girls Fat May Make Them Obese


Young girls who have been called �too fat� are more likely to be obese as young adults, according to a new research letter.

The early stigma of being labeled that way may worsen the problem rather than encouraging girls to become healthier, but more research is needed to be sure, the study authors say.

�This study is one step closer to being able to draw that conclusion, but of course we can't definitively say that calling a girl "too fat" will make her obese,� said senior author A. Janet Tomiyama of the University of California, Los Angeles.

�This study recruited girls when they were age 10 and followed them over nine years, so we know it's more than just a one-time connection, which makes me believe that it's an important question to continue researching,� Tomiyama told Reuters Health in an email.

She and her coauthor examined data from an existing study that followed girls through their teen years. At age 10, the girls answered the question, �have any of these people told you that you were too fat: father, mother, brother, sister, best girlfriend, boy you like best, any other girl, any other boy, or teacher?�

Out of just over 2,000 girls, a total of 1,188 answered �yes� to any of the choices.
Those girls were more likely to have a body mass index (BMI) � a measure of weight relative to height - in the obese range ten years later than girls who answered �no,� according to the results in JAMA Pediatrics.

�We know from considerable evidence that youth who feel stigmatized or shamed about their weight are vulnerable to a range of negative psychological and physical health consequences,� said Rebecca Puhl, deputy director of the Rudd Center for Food Policy & Obesity at Yale University in New Haven, Connecticut.

�This study suggests that negative weight labels may contribute to these experiences and have a lasting and potentially damaging impact for girls,� said Puhl, who was not part of the study.

Girls who had been labeled �fat� were still at higher risk of obesity even when researchers accounted for their BMIs at age 10, household income, race and parental education level.

The effect seemed to be strongest when the labels came from family members, which increased the risk of obesity later by 60 percent, compared to 40 percent when the comments came from friends or teachers. But it�s not wise to make too much out of the difference between those numbers, since this was only an exploratory study, Tomiyama said.

She was not at all surprised that over half of girls had been labeled �fat.�

�The pressure to be thin in our society is intense, and other research shows that people label both themselves and others as 'overweight' even if their objective body mass index is in the 'normal weight' range,� she said.

Females are exposed to weight stigma more often, but the connection may be present for boys as well, she noted.

There are ways for parents to address weight and health issues with their children that don�t involve labeling, Tomiyama said.

�There's no need to say the �f� word at all if you want to improve your child's health,� she said.

Parents could instead focus on the health of the family as a whole, said Angelina Sutin, who was not involved in the new study.

Sutin studies psychological wellbeing and health disparities at Florida State University College Of Medicine in Tallahassee.

�The best approach would be to start kids early on a path toward healthy living by eating healthy food and being physically active,� Sutin told Reuters Health in an email.

�This applies equally to parents as it does to kids � children model their parents� behavior, so if kids see their parents making healthy choices, they are more likely to also make healthy choices,� she said.

Parents could identify activities the child enjoys and work on ways to do more of them, she added.

�I think the focus of the conversation needs to change,� Tomiyama said. �Right now, we have a laser focus on weight instead of health, but many studies show that weight is a really imprecise indicator of actual health.�

�Parents can talk to their child about adopting healthy behaviors without once mentioning weight,� she said.

source credit by :
http://www.reuters.com/article/us-girls-fat-idUSKBN0DE1XQ20140428

, , , , ,

Weight Loss For Women: 12 Thanksgiving Weight Loss Tips That Actually Work - Catherine's Blog


12 Thanksgiving Weight Loss Tips That Actually Work

By Barbara Brody for Life by DailyBurn 
Gravy-drenched drumsticks, buttery mashed potatoes, and gooey pecan pie all sound scrumptious � until you think about what they�ll do to your waistline. While you shouldn�t deprive yourself of all your favorite Thanksgiving staples, cutting back just a little and making some smart swaps can go a long way in maintaining the physique you�ve worked hard to build. Try these 12 expert-backed tips to make it through turkey day without feeling like a stuffed, well, you know.
1. Eat before the big meal.
Yes, you read that correctly! Showing up for the feast with a rumbling tummy is a recipe for over-eating, so be sure to pre-game by having a nutritious, low-cal snack. A bowl of vegetable soup about one hour before mealtime should help tame your hunger, says Sonya Angelone, R.D., a spokesperson for the Academy of Nutrition and Dietetics. Picking at an appetizer veggie platter is a good option as well.

2. Dress to impress.

Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment � think skinny jeans or a curve-hugging dress. �You�ll be less likely to overeat if you�re wearing something a little snug, because you�ll start feeling uncomfortable more quickly,� says Keri Gans, R.D., author of The Small Change Diet. If you can make it through the meal without having to undo the top button of your pants, you�re in good shape.

Related: Low-Calorie Foods That Will Actually Fill You Up 

3. Make single-size versions of decadent dishes.

Want to be the perfect host? Add flair to the table and stop everyone, including yourself, from overdoing it by offering individual portions of the fattiest items on the menu, suggests Jackie Newgent, R.D., culinary nutritionist and author of The With or Without Meat Cookbook. �For instance, bake stuffing in cups of a muffin pan; make sweet potato or green bean casserole in individual ramekins; ladle creamy soups into espresso cups; or serve gravy or rich salad dressing in shot glasses.� Pre-sizing eliminates the opportunity to pile those taters too high.

4. Don�t worry, be picky.

Before sitting down at the dinner table, have a few favorites foods in mind that you plan to indulge in   � and don�t be afraid to change course if the first taste proves to be more �meh� than marvelous. �If it isn�t everything you�d hoped it would be, don�t waste calories by having another bite,� says Elisa Zied, R.D., author of Younger Next Week. �Try something different.� Wouldn�t you rather fill up on yummy fare rather than an average dish?

5. Make faux mashed potatoes.

Can�t limit yourself to a small scoop of these buttery spuds? Then bypass them entirely in favor of cauliflower. �For a delicious stand-in, boil cauliflower, mash it, and add a little skim milk, lemon and garlic,� say Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R.D., aka �The Nutrition Twins.� The similar texture and color will trick you into thinking you�re getting the real thing.

Related: Infographic: How Much Exercise It Takes to Burn Off Thanksgiving Dinner

6. Choose booze or sugar.

Cocktails and dessert are usually both laden with sugar and calories, so pick a singular indulgence � but still be mindful of serving sizes. Think one small piece of pie or a half-cup of eggnog, says Zied, will do the trick.

7. Mix up a 45-calorie cocktail.

If liquor and dessert are equally essential to you enjoying the holiday, at least choose your libation wisely. For a mere 45 calories you can have a �Fruity Tooty Spritzer,� say Lakatos and Lakatos Shames:  Simply combine 1 cup sparkling water, 2 ounces vodka, 1 tablespoon grapefruit juice and 6 raspberries. Garnish with fresh mint leaves. For more better-for-you beverages, check out these 10 Healthy Holiday Cocktail Recipes.

8. Eat off colorful plates.

Leave the fancy white china in the cabinet. �You�ll likely eat more when light-colored foods, such as turkey and mashed potatoes, are served on white or cream plates,� says Newgent. �Research has found that the more contrast between your food and plate color, the less you�ll likely eat � or overeat.� Bring on the bolds!

9. Go to the back of the line.

Heading to a holiday buffet? Let others get their fill first. �Once the cheese platter and desserts have been picked over they won�t seem nearly as enticing,� says Karen Ansel, R.D., a New York-based nutritionist. As hard as it may be, fight the urge to be number one.

10. Choose appetizers that provide visual clues.

If you tend to inhale your food without realizing how much you consumed, opt for nibbles like in-shell pistachio nuts. �Their empty shells are a helpful visual cue about how much you�ve eaten, potentially encouraging you to eat less,� says Ansel. Chicken satay and shrimp cocktail are also good options, as you can watch the skewers and tails stack up.

11. Draw a clear finish line.

Once you�ve had your fair share, reach for a �meal ender� to prevent you from picking at whatever�s in front of you. Zied suggests popping a breath strip, sucking on a strong mint, or reapplying your lip gloss. Another trick: Pour some water on your plate so you won�t want to use it anymore � just make sure no one�s watching.

12. Join the cleanup crew.

�One hour spent clearing the table and washing dishes while you�re standing can whittle off about 100 calories,� says Newgent. Plus your host will be grateful!

Related: 12 Fast Food Drinks That Aren't Worth the Calories


Source & Credit By :

weight loss diet tips - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss diet tips, you might find interesting information about what You looking for. Hopefully, the content from my diet & weight loss article quick weight loss diets article weight loss diet for teenager article weight loss diet for women article weight loss diet tips article weight loss journey article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: 12 Thanksgiving Weight Loss Tips That Actually Work - Catherine's Blog
URL Link : Weight Loss For Women: 12 Thanksgiving Weight Loss Tips That Actually Work - Catherine's Blog

Related Articles:


weight loss diet tips


12 Thanksgiving Weight Loss Tips That Actually Work

By Barbara Brody for Life by DailyBurn 
Gravy-drenched drumsticks, buttery mashed potatoes, and gooey pecan pie all sound scrumptious � until you think about what they�ll do to your waistline. While you shouldn�t deprive yourself of all your favorite Thanksgiving staples, cutting back just a little and making some smart swaps can go a long way in maintaining the physique you�ve worked hard to build. Try these 12 expert-backed tips to make it through turkey day without feeling like a stuffed, well, you know.
1. Eat before the big meal.
Yes, you read that correctly! Showing up for the feast with a rumbling tummy is a recipe for over-eating, so be sure to pre-game by having a nutritious, low-cal snack. A bowl of vegetable soup about one hour before mealtime should help tame your hunger, says Sonya Angelone, R.D., a spokesperson for the Academy of Nutrition and Dietetics. Picking at an appetizer veggie platter is a good option as well.

2. Dress to impress.

Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment � think skinny jeans or a curve-hugging dress. �You�ll be less likely to overeat if you�re wearing something a little snug, because you�ll start feeling uncomfortable more quickly,� says Keri Gans, R.D., author of The Small Change Diet. If you can make it through the meal without having to undo the top button of your pants, you�re in good shape.

Related: Low-Calorie Foods That Will Actually Fill You Up 

3. Make single-size versions of decadent dishes.

Want to be the perfect host? Add flair to the table and stop everyone, including yourself, from overdoing it by offering individual portions of the fattiest items on the menu, suggests Jackie Newgent, R.D., culinary nutritionist and author of The With or Without Meat Cookbook. �For instance, bake stuffing in cups of a muffin pan; make sweet potato or green bean casserole in individual ramekins; ladle creamy soups into espresso cups; or serve gravy or rich salad dressing in shot glasses.� Pre-sizing eliminates the opportunity to pile those taters too high.

4. Don�t worry, be picky.

Before sitting down at the dinner table, have a few favorites foods in mind that you plan to indulge in   � and don�t be afraid to change course if the first taste proves to be more �meh� than marvelous. �If it isn�t everything you�d hoped it would be, don�t waste calories by having another bite,� says Elisa Zied, R.D., author of Younger Next Week. �Try something different.� Wouldn�t you rather fill up on yummy fare rather than an average dish?

5. Make faux mashed potatoes.

Can�t limit yourself to a small scoop of these buttery spuds? Then bypass them entirely in favor of cauliflower. �For a delicious stand-in, boil cauliflower, mash it, and add a little skim milk, lemon and garlic,� say Tammy Lakatos Shames, R.D., and Lyssie Lakatos, R.D., aka �The Nutrition Twins.� The similar texture and color will trick you into thinking you�re getting the real thing.

Related: Infographic: How Much Exercise It Takes to Burn Off Thanksgiving Dinner

6. Choose booze or sugar.

Cocktails and dessert are usually both laden with sugar and calories, so pick a singular indulgence � but still be mindful of serving sizes. Think one small piece of pie or a half-cup of eggnog, says Zied, will do the trick.

7. Mix up a 45-calorie cocktail.

If liquor and dessert are equally essential to you enjoying the holiday, at least choose your libation wisely. For a mere 45 calories you can have a �Fruity Tooty Spritzer,� say Lakatos and Lakatos Shames:  Simply combine 1 cup sparkling water, 2 ounces vodka, 1 tablespoon grapefruit juice and 6 raspberries. Garnish with fresh mint leaves. For more better-for-you beverages, check out these 10 Healthy Holiday Cocktail Recipes.

8. Eat off colorful plates.

Leave the fancy white china in the cabinet. �You�ll likely eat more when light-colored foods, such as turkey and mashed potatoes, are served on white or cream plates,� says Newgent. �Research has found that the more contrast between your food and plate color, the less you�ll likely eat � or overeat.� Bring on the bolds!

9. Go to the back of the line.

Heading to a holiday buffet? Let others get their fill first. �Once the cheese platter and desserts have been picked over they won�t seem nearly as enticing,� says Karen Ansel, R.D., a New York-based nutritionist. As hard as it may be, fight the urge to be number one.

10. Choose appetizers that provide visual clues.

If you tend to inhale your food without realizing how much you consumed, opt for nibbles like in-shell pistachio nuts. �Their empty shells are a helpful visual cue about how much you�ve eaten, potentially encouraging you to eat less,� says Ansel. Chicken satay and shrimp cocktail are also good options, as you can watch the skewers and tails stack up.

11. Draw a clear finish line.

Once you�ve had your fair share, reach for a �meal ender� to prevent you from picking at whatever�s in front of you. Zied suggests popping a breath strip, sucking on a strong mint, or reapplying your lip gloss. Another trick: Pour some water on your plate so you won�t want to use it anymore � just make sure no one�s watching.

12. Join the cleanup crew.

�One hour spent clearing the table and washing dishes while you�re standing can whittle off about 100 calories,� says Newgent. Plus your host will be grateful!

Related: 12 Fast Food Drinks That Aren't Worth the Calories


Source & Credit By :

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Weight Loss For Women: What Is Protein? - Catherine's Blog

What Is Protein?

by Jessie Szalay, Live Science Contributor


Protein is a macro nutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. 

There are three macronutrients: protein, fats and carbohydrates. Macronutrients provide calories, or energy. The body requires large amounts of macro nutrients to sustain life, hence the term �macro,� according to the University of Illinois McKinley Health Center. Each gram of protein contains 4 calories. Protein makes up about 15 percent of a person�s body weight.

Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass, according to the National Institutes of Health (NIH). 
�When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism," said Jessica Crandall, a registered dietitian nutritionist, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics. "It also helps the immune system stay strong. It helps you stay full. A lot of research has shown that protein has satiety effects.� 

For example, two recent studies showed that satiety, or feeling full after a meal, improved after consuming a high-protein snack. A 2014 study published in the journal Nutrition compared afternoon snacks of high-protein yogurt, high-fat crackers and high-fat chocolate. Among the women who participated in the study, consuming the yogurt led to greater reductions in afternoon hunger versus the chocolate. These women also ate less at dinner compared to the women who snacked on crackers and chocolate.

A similar study published in 2015 in the Journal of Nutrition found that adolescents who consumed high-protein afternoon snacks showed improved appetite, satiety and diet quality. The teens also had improved moods and better cognition.

How much protein?

The Institute of Medicine recommends that 10 to 35 percent of daily calories come from protein. How that equates to grams of protein depends on the caloric needs of the individual. According to the U.S. Department of Agriculture, the amount of protein foods a person should eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. 

�A safe level of protein ranges from 0.8 grams of protein per kilogram of body weight [2.2 lbs.], up to 2 grams of protein per kilogram for very active athletes,� said Crandall. �But most Americans truly need to be eating about 1 to 1.2 grams of protein per kilogram of body weight.�

Most people need 20 to 30 grams of protein per meal, said Crandall. �For example, that�s 2.5 egg whites at breakfast or 3 to 4 ounces of meat at dinner.� She said that most American women are not getting anywhere close to adequate protein at breakfast. �That could be hindering their muscle mass, their metabolism and their hormone levels.�

Crandall cautioned parents against stressing protein consumption for their children, who typically get sufficient protein easily. �It�s important to focus on fruits and vegetables for kids, but protein supplementation for kids is going overboard,� she said. When considering how to get protein into kids� diets, parents should focus on whole foods and natural sources. 

Sources of protein

All food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein group, according to the USDA. Most people eat enough food in this group, but they should select leaner and more varied selections.

Besides animal sources, there are several alternative sources of protein, including soy, hemp and whey. Crandall said that all are good options and it comes down to personal preference. For example, whey protein is better for building and regenerating muscle mass, so people looking to bulk up or who exercise a lot may prefer it. 

Whey protein is a by-product of the cheese-making process and therefore not vegan. It is typically found in supplements, such as protein powders, according to Medical News Today. It is usually used to promote lean muscle mass and is also associated with weight loss, according to a 2008 study published in Nutrition & Metabolism. There are 20 grams of protein per scoop of whey protein. 

Hemp protein comes from the hemp plant, which does not have THC (the active ingredient in marijuana), according to the North American Industrial Hemp Council. Hemp is available as seeds, a powder and milk. There are 5.3 grams of protein per tablespoon of hemp seeds, about 5 grams per scoop of hemp powder and 5 grams per cup.

Soy protein comes from soybeans and is available in many different forms, including milk, tofu, various meat substitutes, flour, oil, tempeh, miso nuts and edamame, according to the University of California San Francisco Medical Center. Crandall said that soy is a good source of protein. 

�Soy has been shown to have a little more phytoestrogens in it from isoflavones, which really helps to increase antioxidants,� she said. �But a lot of people are hesitant to do soy because of a myth that associates it with breast cancer. But that myth has been minimized based off of a large body of evidence that supports the actual anticancer properties that soy has.� She pointed to a 2012 study published by the American Institute for Cancer Research. 

To get the maximum benefits from soy, Crandall recommended eating whole sources, like edamame. Processed forms like tofu are the next best option, followed by protein powders and drinks. 

High-protein foods

According to Matthew Kadey, a registered dietitian writing for Bodybuilding.com, some high-protein meats include:

Top or bottom round steak (23 grams of protein per 3-ounce serving)
Lean ground beef (18 grams per 3-ounce serving)
Pork chops (26 grams per 3-ounce serving)
Skinless chicken breast (24 grams per 3-ounce serving)
Turkey breast (24 grams per 3-ounce serving)
Sockeye salmon (23 grams per 3-ounce serving)
Yellowfin tuna (25 grams per 3-ounce serving)
High-protein dairy foods include:

Greek yogurt (23 grams per 8-ounce serving)
Cottage cheese (14 grams per half-cup serving)
Eggs (6 grams per large egg)
2 percent milk (8 grams per cup)
Some other high-protein foods are:

Some canned foods, like sardines, anchovies and tuna average around 22 grams of protein per serving
Navy beans (20 grams per cup)
Lentils (13 grams per quarter-cup)
Peanut butter (8 grams per 2 tablespoons)
Mixed nuts (6 grams per 2-ounce serving)
Quinoa (8 grams per 1-cup serving)
Edamame (8 grams per half-cup serving)
Soba noodles (12 grams per 3-ounce serving)

Complete or ideal proteins

People can produce some amino acids, but must get others from food. The nine amino acids that humans cannot produce on our own are calledessential amino acids, according to the NIH. Essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. 

Protein foods that contain all essential amino acids are called complete proteins, according to Crandall. They are also sometimes called ideal proteins or high-quality proteins. Complete proteins include meat and dairy products, quinoa, hemp seeds, chia seeds and soy.

Many plant-based proteins are not complete proteins. These include beans, grains and legumes as well as vegetables, which contain small amounts of protein. According to the University of Massachusetts at Amherst, incomplete proteins can be combined to create complete proteins. Beans and rice, peanut butter and whole grain bread, and macaroni and cheese are examples of combinations that create complete proteins. 

For a long time, nutritionists thought that complementary proteins had to be eaten together to make a complete protein. But it is now understood that the foods don�t have to be eaten at exactly the same time, said Crandall. As long as you eat a wide variety of foods, you can usually make complete proteins, even if you�re a vegetarian.

High-protein diet

The Institute of Medicine recommends that 10 to 35 percent of daily calories come from protein. Most Americans do not get close to the 35 percent mark; they eat about 12 to 18 percent of their calories as protein, according to the NIH. Therefore, most commercial high-protein diet plans suggest intakes in the upper levels of the recommended spectrum. For example, the Atkins diet allows for up to 29 percent of calories to come from protein, and the South Beach Diet suggests protein levels at about 30 percent. Some high-protein diets, however, come in at higher than 35 percent. 

The efficacy and safety of high-protein diets is still being studied. Often, they lead to a quick drop in weight-loss but their overall sustainability is unclear. One 2011 review of high-protein diet studies found that �although half of the studies showed a higher weight loss with a high-protein diet, three out of four studies with the longest intervention show no statistical difference in weight loss.� 

Futhermore, high-protein diets can carry some health risks. They usually advocate cutting carbohydrates, which can lead to nutritional deficiencies, fiber deficiencies, headache, constipation, increased risk of heart disease and worse kidney function in those suffering from kidney disease, according to the Mayo Clinic.

Crandall does not recommend high-protein diets because they are generally unnecessary. �There�s a growing body of research that suggests that Americans are getting enough protein,� she said. The problem is that we don�t space out our protein correctly. �It�s more important that we focus on getting protein at each meal, eating it within the first hour of waking up and then every 4 to 6 hours thereafter.� 

Getting enough protein at adequate intervals helps muscle mass and overall health long term. 

Crandall is also skeptical of protein-enhanced foods. �There are a lot of products now that have protein added. But is that getting you full? Is that getting you what you need? Make sure you�re thinking about meal planning a little bit � don�t let that become the go-to option for meals.�

Ideal Protein diet

The Ideal Protein diet is a medically developed diet plan created more than 20 years ago by French doctor Tran Tien Chanh. A coach at a licensed clinic or a health care provider supervises participants. For some participants, consent from health care providers may be required. 

The Ideal Protein diet is a low-carbohydrate, low-calorie, high-protein diet that aims to aid in weight loss by providing the body with the right amount and kind of protein while also stabilizing blood sugar. It consists of four phases. During the first three phases, participants eat at least one proportioned, prepackaged Ideal Protein meal per day. During phase one, in which most of the weight loss takes place, participants eat three Ideal Protein meals every day. 

Protein shakes

�Supplements are for supplemental purposes only,� said Crandall. Therefore, she does not recommend having protein shakes on a daily basis. Sometimes, however, people have serious behavioral barriers to eating whole foods. �If they feel like they can�t cook or eat whole foods � [protein shakes] can be a good plan B.�

If you are going to use protein shakes, Crandall recommends choosing one that has more than 20 grams of protein. �Most Americans want to shoot for lower-calorie, lower-carbohydrate drinks,� she said. 

It is important to think about what you�re adding to protein shakes. If you�re using a protein powder to make a shake, Crandall suggests mixing it with water, nonfat milk or a milk substitute. �I strongly suggest not mixing fruit in � it can become very calorie-laden � like pie in a cup.� Adding vegetables, however, can add antioxidants and vitamins.

Source & Credit By :
weight loss diet tips - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss diet tips, you might find interesting information about what You looking for. Hopefully, the content from my diet & weight loss article quick weight loss diets article weight loss diet for teenager article weight loss diet for women article weight loss diet tips article weight loss journey article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: What Is Protein? - Catherine's Blog
URL Link : Weight Loss For Women: What Is Protein? - Catherine's Blog

Related Articles:


weight loss diet tips

What Is Protein?

by Jessie Szalay, Live Science Contributor


Protein is a macro nutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. 

There are three macronutrients: protein, fats and carbohydrates. Macronutrients provide calories, or energy. The body requires large amounts of macro nutrients to sustain life, hence the term �macro,� according to the University of Illinois McKinley Health Center. Each gram of protein contains 4 calories. Protein makes up about 15 percent of a person�s body weight.

Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass, according to the National Institutes of Health (NIH). 
�When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism," said Jessica Crandall, a registered dietitian nutritionist, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics. "It also helps the immune system stay strong. It helps you stay full. A lot of research has shown that protein has satiety effects.� 

For example, two recent studies showed that satiety, or feeling full after a meal, improved after consuming a high-protein snack. A 2014 study published in the journal Nutrition compared afternoon snacks of high-protein yogurt, high-fat crackers and high-fat chocolate. Among the women who participated in the study, consuming the yogurt led to greater reductions in afternoon hunger versus the chocolate. These women also ate less at dinner compared to the women who snacked on crackers and chocolate.

A similar study published in 2015 in the Journal of Nutrition found that adolescents who consumed high-protein afternoon snacks showed improved appetite, satiety and diet quality. The teens also had improved moods and better cognition.

How much protein?

The Institute of Medicine recommends that 10 to 35 percent of daily calories come from protein. How that equates to grams of protein depends on the caloric needs of the individual. According to the U.S. Department of Agriculture, the amount of protein foods a person should eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. 

�A safe level of protein ranges from 0.8 grams of protein per kilogram of body weight [2.2 lbs.], up to 2 grams of protein per kilogram for very active athletes,� said Crandall. �But most Americans truly need to be eating about 1 to 1.2 grams of protein per kilogram of body weight.�

Most people need 20 to 30 grams of protein per meal, said Crandall. �For example, that�s 2.5 egg whites at breakfast or 3 to 4 ounces of meat at dinner.� She said that most American women are not getting anywhere close to adequate protein at breakfast. �That could be hindering their muscle mass, their metabolism and their hormone levels.�

Crandall cautioned parents against stressing protein consumption for their children, who typically get sufficient protein easily. �It�s important to focus on fruits and vegetables for kids, but protein supplementation for kids is going overboard,� she said. When considering how to get protein into kids� diets, parents should focus on whole foods and natural sources. 

Sources of protein

All food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein group, according to the USDA. Most people eat enough food in this group, but they should select leaner and more varied selections.

Besides animal sources, there are several alternative sources of protein, including soy, hemp and whey. Crandall said that all are good options and it comes down to personal preference. For example, whey protein is better for building and regenerating muscle mass, so people looking to bulk up or who exercise a lot may prefer it. 

Whey protein is a by-product of the cheese-making process and therefore not vegan. It is typically found in supplements, such as protein powders, according to Medical News Today. It is usually used to promote lean muscle mass and is also associated with weight loss, according to a 2008 study published in Nutrition & Metabolism. There are 20 grams of protein per scoop of whey protein. 

Hemp protein comes from the hemp plant, which does not have THC (the active ingredient in marijuana), according to the North American Industrial Hemp Council. Hemp is available as seeds, a powder and milk. There are 5.3 grams of protein per tablespoon of hemp seeds, about 5 grams per scoop of hemp powder and 5 grams per cup.

Soy protein comes from soybeans and is available in many different forms, including milk, tofu, various meat substitutes, flour, oil, tempeh, miso nuts and edamame, according to the University of California San Francisco Medical Center. Crandall said that soy is a good source of protein. 

�Soy has been shown to have a little more phytoestrogens in it from isoflavones, which really helps to increase antioxidants,� she said. �But a lot of people are hesitant to do soy because of a myth that associates it with breast cancer. But that myth has been minimized based off of a large body of evidence that supports the actual anticancer properties that soy has.� She pointed to a 2012 study published by the American Institute for Cancer Research. 

To get the maximum benefits from soy, Crandall recommended eating whole sources, like edamame. Processed forms like tofu are the next best option, followed by protein powders and drinks. 

High-protein foods

According to Matthew Kadey, a registered dietitian writing for Bodybuilding.com, some high-protein meats include:

Top or bottom round steak (23 grams of protein per 3-ounce serving)
Lean ground beef (18 grams per 3-ounce serving)
Pork chops (26 grams per 3-ounce serving)
Skinless chicken breast (24 grams per 3-ounce serving)
Turkey breast (24 grams per 3-ounce serving)
Sockeye salmon (23 grams per 3-ounce serving)
Yellowfin tuna (25 grams per 3-ounce serving)
High-protein dairy foods include:

Greek yogurt (23 grams per 8-ounce serving)
Cottage cheese (14 grams per half-cup serving)
Eggs (6 grams per large egg)
2 percent milk (8 grams per cup)
Some other high-protein foods are:

Some canned foods, like sardines, anchovies and tuna average around 22 grams of protein per serving
Navy beans (20 grams per cup)
Lentils (13 grams per quarter-cup)
Peanut butter (8 grams per 2 tablespoons)
Mixed nuts (6 grams per 2-ounce serving)
Quinoa (8 grams per 1-cup serving)
Edamame (8 grams per half-cup serving)
Soba noodles (12 grams per 3-ounce serving)

Complete or ideal proteins

People can produce some amino acids, but must get others from food. The nine amino acids that humans cannot produce on our own are calledessential amino acids, according to the NIH. Essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. 

Protein foods that contain all essential amino acids are called complete proteins, according to Crandall. They are also sometimes called ideal proteins or high-quality proteins. Complete proteins include meat and dairy products, quinoa, hemp seeds, chia seeds and soy.

Many plant-based proteins are not complete proteins. These include beans, grains and legumes as well as vegetables, which contain small amounts of protein. According to the University of Massachusetts at Amherst, incomplete proteins can be combined to create complete proteins. Beans and rice, peanut butter and whole grain bread, and macaroni and cheese are examples of combinations that create complete proteins. 

For a long time, nutritionists thought that complementary proteins had to be eaten together to make a complete protein. But it is now understood that the foods don�t have to be eaten at exactly the same time, said Crandall. As long as you eat a wide variety of foods, you can usually make complete proteins, even if you�re a vegetarian.

High-protein diet

The Institute of Medicine recommends that 10 to 35 percent of daily calories come from protein. Most Americans do not get close to the 35 percent mark; they eat about 12 to 18 percent of their calories as protein, according to the NIH. Therefore, most commercial high-protein diet plans suggest intakes in the upper levels of the recommended spectrum. For example, the Atkins diet allows for up to 29 percent of calories to come from protein, and the South Beach Diet suggests protein levels at about 30 percent. Some high-protein diets, however, come in at higher than 35 percent. 

The efficacy and safety of high-protein diets is still being studied. Often, they lead to a quick drop in weight-loss but their overall sustainability is unclear. One 2011 review of high-protein diet studies found that �although half of the studies showed a higher weight loss with a high-protein diet, three out of four studies with the longest intervention show no statistical difference in weight loss.� 

Futhermore, high-protein diets can carry some health risks. They usually advocate cutting carbohydrates, which can lead to nutritional deficiencies, fiber deficiencies, headache, constipation, increased risk of heart disease and worse kidney function in those suffering from kidney disease, according to the Mayo Clinic.

Crandall does not recommend high-protein diets because they are generally unnecessary. �There�s a growing body of research that suggests that Americans are getting enough protein,� she said. The problem is that we don�t space out our protein correctly. �It�s more important that we focus on getting protein at each meal, eating it within the first hour of waking up and then every 4 to 6 hours thereafter.� 

Getting enough protein at adequate intervals helps muscle mass and overall health long term. 

Crandall is also skeptical of protein-enhanced foods. �There are a lot of products now that have protein added. But is that getting you full? Is that getting you what you need? Make sure you�re thinking about meal planning a little bit � don�t let that become the go-to option for meals.�

Ideal Protein diet

The Ideal Protein diet is a medically developed diet plan created more than 20 years ago by French doctor Tran Tien Chanh. A coach at a licensed clinic or a health care provider supervises participants. For some participants, consent from health care providers may be required. 

The Ideal Protein diet is a low-carbohydrate, low-calorie, high-protein diet that aims to aid in weight loss by providing the body with the right amount and kind of protein while also stabilizing blood sugar. It consists of four phases. During the first three phases, participants eat at least one proportioned, prepackaged Ideal Protein meal per day. During phase one, in which most of the weight loss takes place, participants eat three Ideal Protein meals every day. 

Protein shakes

�Supplements are for supplemental purposes only,� said Crandall. Therefore, she does not recommend having protein shakes on a daily basis. Sometimes, however, people have serious behavioral barriers to eating whole foods. �If they feel like they can�t cook or eat whole foods � [protein shakes] can be a good plan B.�

If you are going to use protein shakes, Crandall recommends choosing one that has more than 20 grams of protein. �Most Americans want to shoot for lower-calorie, lower-carbohydrate drinks,� she said. 

It is important to think about what you�re adding to protein shakes. If you�re using a protein powder to make a shake, Crandall suggests mixing it with water, nonfat milk or a milk substitute. �I strongly suggest not mixing fruit in � it can become very calorie-laden � like pie in a cup.� Adding vegetables, however, can add antioxidants and vitamins.

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