Calorie counting may be insufficient when it comes to following a weight control diet. A diet with 15% protein may well help you keep your eating, and your weight, under control according to the findings of a new study. Paying strict attention to the number of calories you get from protein is likely the key says researchers.
Many experts think that the protein content of the diet is instrumental in the number of calories you consume and how hungry you are. This study lends support in the form of solid numbers.
Some think protein levels that are too low might actually be driving the obesity epidemic. Interesting that from 1961 to the year 2000 there's research that shows the diet in the U.S. went from 14% protein down to just 12.5%.
Obesity numbers have risen rather dramatically during that same period.
The most recent study involved feeding 24 lean male and female subjects one of three diets with differing protein content - a 10%, 15% (recommended most often) and 25% protein diet.
The participants attended the research center and ate the diet over four days. They had ready access to other foods besides the meals they were prescribed as part of the research, and could eat freely. Everything they consumed was recorded.
On the 10% protein eating plan the lean subjects ate an additional 12% of calories (from carbs and fat filled foods) over a four-day period compared to when they were on the higher, 15% protein diet.
Both the higher protein diets, 15% and 25%, didn't make a difference in the amount of calories eaten by the participants. The majority of the excess energy, 70% in fact, was from snacks, instead of regular meals. Hunger was reportedly the same across all three diets.
The researchers speculated that we have an intense appetite for protein, and that when the protein content of your diet goes down too low, you keep on eating trying to get to that target level. This is called the protein leverage effect.
The end result from the work is to be sure you're getting some protein as part of each meal. This can help you with better food choices later on.
You'll want to stay away from fatty and sugary foods, as these choices dilute the protein in your diet. This can encourage you to eat more than you should, take in more calories than you need, and pack on the pounds.
Here's how to crunch the numbers.
If you want to eat a diet of 15% protein and you take in 2,000 calories on a daily basis, you'd want to eat 300 calories from protein sources. That's 75gm of protein; as one gram equals 4 calories. Some examples include having six helpings of whole grains to get 18gm of protein, or 3 cups of dairy for a generous 24 grams.
When choosing protein rich foods, be sure to look at what comes with all that good-for-you protein. Both animal and vegetable proteins are thought to have the same effect on your health.
Vegetable sources such as beans, nuts and whole grains also bring the body beneficial fiber, essential vitamins and minerals. The best animal protein sources are fish and poultry, though if you do enjoy red meats, look for lean cuts and eat a moderate portion as part of your weight control diet.
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