Health for life

Protein Intake: The key for long term weight loss ? - Long lasting weight loss is a subject which gets a ton of media attention day atfer day, with coverage on the television, magazines and newspapers.

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.

(Article first published as Cut Fat, Lose Weight and Prevent Cancer on Technorati.)
There’s now yet another compelling reason to lose weight and cut consumption of unhealthy Omega-6 fats from vegetable sources. Research released from the Institute of Food Technologists indicates that as many as 1 in 3 cancer deaths could be prevented by reducing consumption of corn and vegetable oils and cutting calories.

It’s important to understand that fat itself is not the enemy, as it’s an essential nutrient required for normal cellular function. The problem arises when the balance of Omega-6 and Omega-3 fats are disproportional in our diet.

Humans have evolved with a 1:1 ratio of the two fat sources, yet our modern diet is closer to 20:1 in favor of Omega-6 fats. This causes a hormonal imbalance in the body which leads to inflammation, weight gain and increased risk of heart attack and many cancers. Monitoring Omega fat intake is an important first step which will assist with weight loss efforts and lead to reduced risk from many diseases.

Evolution Controls Our Diet
More than 750,000 people die from cancer annually, and the results from this study indicate that a quarter million lives could be spared with a concerted effort to control calories and Omega-6 fat consumption. Our genes are the product of thousands of years of evolution during times when Omega-3 fat sources such as fish and many nuts and seeds were plentiful. Every cell in our body relies on the critical Omega-3 components, EPA and DHA for replication and cell wall construction.

It’s only been during the past half century that Omega-6 fats from corn and vegetable sources have become an ever increasing part of our diet, and have now distorted the natural evolutionary ratio we require for optimal health. Omega-6 fats are very stable, allowing food to sit on store shelves for extended periods, and are present in virtually all processed foods.

Lower Omega-6 Fats by Cutting Processed and Fast Foods
Omega-6 fats are present in virtually every processed food on store shelves, with up to 90% of fat calories in our diet coming from this health endangering source. Take a two step approach to reduce Omega-6 calories and improve the ratio with Omega-3 fats.

Eliminate or drastically reduce foods which are packed with Omega-6 fats, including all commercially baked products, fast foods and vegetable based cooking oils. Be especially mindful to cut any foods listing hydrogenated trans fats, as these increase the risk of heart disease by 25%.

Increase Omega-3 Fat Sources to Lower Inflammation
Replace Omega-6 laden foods with Omega-3 healthy options. The best Omega-3 source is fish, as it provides the perfect balance of DHA and EPA, the two primary Omega-3 fats. Fish Oil supplements are a good choice for people who don’t enjoy fish.

Nuts and seeds also have smaller amounts of Omega-3 fats, with walnuts, flax and chia seeds rising to the top of the list. It’s important to remember that food from any fat source still contains 9 calories per gram, so be caul when substituting and track your daily calories with nutritional software.

Research is beginning to uncover the hidden dangers in the unnatural processed foods which make up a large portion of the Western diet. We are continually reminded that the foods we eat have a direct and immediate impact on our future health and body weight.

Monitor your food choices caully, paying close attention to the Omega fat ratios and switch to a reduced calorie lifestyle. You’ll enjoy the healthy benefits of dramatically lowered risk of cancer and many illnesses while you naturally maintain a healthy weight.