Authors of high-protein diets tend to be criticized for promoting red meat and other artery-clogging foods. But Dr. Robert Atkins and others may be owed a bit of vindication when it comes to their claims about protein and weight loss. Evidence suggests that consuming protein boosts metabolism and powers your body's ability to burn fat.
Protein and Reduced Body Weight
According to a study published in the "British Medical Journal," diets high in whey protein may contribute to higher metabolism. L. Pichon and other scientists writing in the May 2008 "BMJ" examined 10 high-protein diets and found that those that included whey protein best reduced overall body weight in rats.
Protein and Appetite Control
Jane Clarke, a registered dietitian who practices in London, believes that eating more protein is a good idea. She says that although most healthy diets recommend consuming 15 percent of calories from protein, dieters might do better to switch to a diet consisting of 70 percent protein. Protein fills you up and staves off hunger cravings, she says. She suggests eating two meals daily that focus on protein and one that includes carbohydrates, such as cereal and milk for breakfast.
Dairy Studies
Some types of protein may boost metabolism better than others. Several studies show dairy products positively affect metabolism. People who ate three servings of yogurt lost 22 percent more weight and 61 percent more body fat than participants who consumed half as much calcium -- 1,100 mg versus 500 mg daily. Michael Zemel, who led the study at the University of Tennessee and presented his findings at an Experimental Biology meeting in San Diego, California, said his research supported other scientific studies that showed a clear link between calcium and metabolism.
Fatty Fish and Metabolism
Fatty fish and eggs also boost metabolism, according to Leslie Beck, a Canadian nutritionist. She says egg yolks, salmon and sardines contain vitamin D, an agent that helps your body absorb calcium. A study conducted by S. Navascarretero and other scientists who published their findings in September 2009 in the "British Journal of Nutrition" found that women who included oily fish in their diets achieved greater improvements in the blood sugar levels and metabolism than women who ate red meat.
Other Metabolism-Boosters
Other foods besides protein may contribute to a healthy metabolism. Beck says foods rich in vitamin C burn fat and advocates including citrus fruits and broccoli in your diet. British journalist Fiona Russell recommends that weight-watchers include protein such as turkey and soy and spices such as hot peppers, cinnamon and garlic in their diets. She also extols the fat-burning powers of apples, pears, apple cider vinegar, green tea, water and low-fat milk.
References
- "Drug Week"; Studies From L. Pichon et al Provide New Data on Metabolism; May 9, 2008
- "Daily Mail"; Eat Red Meat to Shift That Weight; Jane Clarke; June 24, 2008
- "Daily Record"; Vital: Fast Way to be a Loser; Fiona Russell; Dec. 8, 2008
- "Drug Week"; Findings From S. Navascarretero and Co-Researchers Advance Knowledge in Metabolism; Sept. 25, 2009
- University of Tennessee: Yogurt Increases Fat Loss, UT Study Shows
- "The Globe and Mail"; Glycemic Load is the Best Diet Road; Leslie Beck; Aug. 23, 2006
Member Comments