Showing posts with label intake. Show all posts
Showing posts with label intake. Show all posts
Protein Intake The key for long term weight loss
Tuesday, April 1, 2014
Well, that weight lifter guzzling down a protein shake at your local fitness centre is onto something -- the latest cutting edge analysis reveals that doubling your personal protein consumption, coupled with working out, could be the key to losing fat pounds without losing lean muscle.
We all know a sufficient amount of protein (especially after a workout) is key to building and repairing muscular tissues, yet a recent analysis, circulated in the September issue of The FASEB Journal, suggests that we might not be having enough. The studys investigators placed 39 subjects on a weight-loss routine over 31 calendar days; to begin with, all of the participants were on the same exact diet plan to maintain their current body mass. After ten days, they were separated into 3 groups following calorie-restricted weight loss plans: those people that consumed the US-recommended daily allowance (RDA) of protein, individuals that ingested twice the RDA of required protein, and people who ate 3 times the RDA of necessary protein. The participants exercised accordingly in order to lose an average of a couple of lbs each week. The medical experts established that people that ingested double were likely to drop pounds without decreasing muscle tissue even while training on the weight loss diet. The individuals who ingested triple the quantity of required protein didnt experience any further weight loss than the double group.
If ever youre wanting to burn fat, decreasing lean muscle is precisely what you shouldnt be working at, as muscle burns up extra calories and boosts metabolism. Whilst the group was small, this well-controlled study demonstrates that if youre healthy and active, upping your own protein intake while limiting over-all calories could be the best option for short-term fat loss, the researchers state, even though they note you should still adhere to a well-balanced diet in the long term.
The RDA of necessary protein differs subject to how much you weigh and how active you are, but as an example, the RDA for a 130-pound active individual is 77 grams, meaning in accordance with this investigation you need to strive for 144 grams of protein every day if you are wanting to get in shape.
Heme Iron Intake Linked to Diabetes
Wednesday, March 26, 2014
Irons link to diabetes has been in the news over the last few years.In February, 2004, a study that appeared in the Journal of the American Medical Association found that high levels of iron in the body almost tripled womens risk for developing diabetes. Researchers had examined iron stores in over 32,000 women who took part in the Nurses Health Study and followed them for 10 years.
Recently, a study which appears in this months issue of Diabetes Care found that women with high intakes of heme iron - the kind found primarily in meat - had a 28% greater risk of developing diabetes than women whose meat intake was lower. Researchers examined dietary intake of over 85,000 women who took part in the Nurses Health Study and followed them for 20 years.
One item to note - This recent study found no association between diabetes and iron intake from supplements, iron intake from non-heme sources (such as spinach and other greens, beans, and fortified cereals), or total iron intake from all sources. It could only document a link between diabetes and the intake of heme iron. (Heme iron is a constituent of hemoglobin and myoglobin molecules in animals. Only about 40% of the total iron supplied by meat is in the heme form.)
Although this study investigated irons association with the risk for developing diabetes, it did not reveal a mechanism, nor did it discuss what effect intake of heme iron would have in those already dealing with the disease. However, in an interview with Reuters Health, one of its authors theorized:
"In excess, these molecules create a state of "oxidative stress" that damages body cells over time. Oxidative stress could theoretically set the stage for diabetes by reducing body cells sensitivity to the hormone insulin, Rajpathak explained."
- More evidence ties iron intake to diabetes risk
For the 2004 JAMA study:
Body Iron Stores in Relation to Risk of Type 2 Diabetes in Apparently Healthy Women
For a news summary of the JAMA study:
Diabetes risk may be associated with elevated iron levels
For the June, 2006 Diabetes Care study:
Iron Intake and the Risk of Type 2 Diabetes in Women
College education and moderate alcohol intake linked to lower COPD risk
Tuesday, March 11, 2014
College education and alcohol consumption may be linked to risk for chronic obstructive pulmonary disease (COPD). Researchers from Kaiser Permanente Medical Group in Oakland, California, followed 126,019 people who supplied baseline data from 1978 – 1985 through 2008 with analyses of hospitalizations attributed to COPD (emphysema, chronic bronchitis, or chronic airway obstruction).
Although cigarette smoking, increasing age, and history of respiratory disease/symptoms were powerful predictors of COPD, results also showed that Asian Americans (vs whites) and college graduates (vs no college) were at a moderately lower risk for COPD, as were persons reporting 1 to 2 drinks per day (vs lifelong abstainers).
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