How Do High-Protein Diets Work? When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs, the body begins burning.
High protein diet not as bad for you as smoking - Health News. Wednesday March 5 2. Smoked bacon: probably not as bad for you as smoking cigarettes. People who eat diets rich in animal protein carry similar cancer risk to those who smoke 2. The Daily Telegraph. We have decades of very good evidence that smoking kills and – fortunately for meat lovers – this latest unhelpful comparison with high protein diets largely appears to be a triumph of PR spin. The warning was raised in a press release about a large study which found that for people aged 5. However, the study, which assessed the diets of Americans in a single 2. These differing findings meant that overall there was no increase in risk of death, or from dying of cancer with a high protein diet. There are several reasons to be cautious when interpreting the results of this study, including that the researchers did not take into account important factors such as physical activity in their study. The claim in much of the media, that a high protein diet in middle- aged people is “as dangerous as smoking” is unsupported. We need to eat protein, we do not need to smoke. ![]() ![]() The high protein diet has become one of the most popular diets around these days, and for good reason. Simply put, no matter what your goals are, EVERYONE can benefit. Get Healthy High Protein Low Calorie Diet Foods. Our wide selection of Weight Loss Foods will help you reach your diet goals! High-protein, low-carbohydrate diets, like The Atkins Diet, have been widely promoted as effective weight loss plans. These programs generally recommend that dieters. With the popularity of "high-protein" diets, you might be tempted to believe you simply can't overeat protein. But the truth is that consuming. Where did the story come from? The study was carried out by researchers from the University of Southern California (USC) and other research centres in the US and Italy. It was funded by US National Institutes of Health, National Institute on Aging, and the USC Norris Cancer Center. The study was published in the peer- reviewed journal Cell Metabolism and has been made available on an open access basis to read for free. In general, reporting of the results of the study was reasonable. However, the prominence given to the story (which featured as a front page lead in The Daily Telegraph and The Guardian) in the UK media seems disproportionate. The headlines suggesting a high protein diet is “as harmful as smoking” was not a specific finding of the study and could be seen as unnecessary fear- mongering. This is particularly of note given that the effects of a high protein diet were found to differ dramatically by age. To be fair to the UK’s journalists, this comparison was raised in a press release, issued by the University of Southern California. Unfortunately this PR hype appears to have been taken at face value. What kind of research was this? This study looked at the relationship between the amount of protein consumed and subsequent risk of death among middle aged and older adults. It used data collected in a previous cross- sectional study and information from a national register of deaths in the US. While the data used allowed researchers to identify what happened to people over time, this wasn’t the original purpose of the data collection. This means that some information on what happened to people may be missing, as researchers had to rely on national records rather than keeping close track of the individuals as part of the study. What did the research involve? The researchers had data on protein consumption for 6,3. US adults aged 5. They then identified which of these people died over the following 1. The researchers carried out analyses to see whether people who ate more protein in their diets were more likely to die in this period than those who ate less protein. The information on protein consumption was collected as part the third National Health and Nutrition Examination Survey (NHANES). These surveys are designed to assess the health and nutritional status of people in the US. The participants are selected to be representative of the general US population. As part of the survey they reported their food and drink intake over the past 2. The system then calculated how much of different nutrients they consumed. Each person’s level of protein consumption was calculated as the proportion of calories consumed from protein. Protein intake was classed as: High – 2. Moderate – 1. 0 to 1. Low – less than 1. The researchers used the US National Death Index to identify any of the survey participants who died up to 2. The researchers looked at whether proportion of calories consumed from protein was related to risk of death overall, or from specific causes. As well as overall deaths, they were also interested in deaths specifically from cardiovascular disease, cancer, or diabetes. The researchers also looked at whether the relationship differed in people aged 5. The analyses took into account factors (confounders) that could influence the results, including: age ethnicity education gender . Over 1. 8 years, 4. Overall, there was no association between protein intake and risk of death from any cause, or death from cardiovascular disease or cancer. However, moderate or high protein consumption was associated with an increased risk of death related to complications associated with diabetes. The authors noted that the number of people dying from diabetes- related causes was low, so larger studies were needed to confirm this finding. The researchers found that results for death from any cause and from cancer seemed to vary with age. Among those aged 5. HR) 1. 7. 4, 9. 5% confidence interval (CI) 1. People in this age group who ate a high protein diet were more than four times as likely to die from cancer during follow up than those who ate a low protein diet (HR 4. CI 1. 9. 6 to 9. 5. The results were similar once the researchers took into account the proportion of calories consumed from fat and carbohydrates. Further analyses suggested that animal protein was responsible for a considerable part of this relationship, particularly for death from any cause. However, the opposite effect of high protein intake was seen among those aged over 6. In this age group high protein intake was associated with: a 2. HR 0. 7. 2, 9. 5% CI 0. HR 0. 4. 0, 9. 5% CI 0. How did the researchers interpret the results? The researchers concluded that low protein intake during middle age followed by moderate to high protein consumption in older adults may optimise health and longevity. Conclusion. This study has found a link between high protein intake and increased risk of death among people aged 5. There are some important points to bear in mind when thinking about these results: The human data used was not specifically collected for the purpose of the current study. This meant that the researchers had to rely on the completeness of, for example, national data on deaths and causes of death. This may mean that deaths of some participants may have been missed. Information on food intake was only collected for one 2. Most people (9. 3%) reported that it was typical of their diet at the time, but this may have changed over the 1. The researchers took into account some factors that could affect results, but not others, such as physical activity. Although the study was reasonably large, numbers in some comparisons were relatively low, for example, there were not many diabetes- related deaths and only 4. The broad confidence intervals for some of the results reflect this. Many news sources have suggested that a high protein diet is “as bad for you” as smoking. This is not a comparison that is made in the research paper, therefore its basis is unclear. While we do need some protein in our diets, we don’t need to smoke, so this is not a helpful comparison. While the authors suggested that people eat a low protein diet in middle age and switch to a high protein diet once they get older, it is not possible to say from the study whether this is what the older participants actually did, as their diets were only assessed once. Ideally the findings need to be confirmed in other studies set up to specifically address the effects of higher protein diets, particularly the strikingly different results for different age groups. While certain diet plans, such as the Atkins diet or the “caveman diet” have promoted the idea of eating a high- protein diet for weight loss, relying on a single type of energy source in your diet is probably not a good idea. Consumption of some high- protein foods such as red meat and processed meat is already known to be associated with increased risk of bowel cancer. Edited by NHS Choices. Follow Behind the Headlines on Twitter. Join the Healthy Evidence forum. The Ultimate List Of 4. High- Protein Foods! For one, you need enough of this benevolent macronutrient to build and repair muscle. It also plays a role in revving fat- burning metabolism and reducing the hunger pangs that can lead to an attack on the vending machine. Additionally, protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels. Physique- minded individuals should seek out at least 1 g of protein for each pound of body weight to maintain and build muscle. To reach this lofty amount, however, you'll need to make sure your grocery cart is filled with a variety of high- protein fare. Unfortunately, today's supermarkets are flooded with processed foods that can quickly threaten your fitness gains. That's why we thought it was about time to roll our editorial cart through the major supermarket sections to help you find the biggest protein wallop for your buck. That way you can load your trunk with the necessary building blocks for a body more chiselled than a Roman sculpture. Check out our top 4. High- Protein Dairy and Eggs. Greek Yogurt. Protein Power: 2. You'll also reap the rewards of gut- friendly probiotic bacteria and bone- building calcium. Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types. Cottage Cheese. Protein Power: 1. This curd- riddled cheese product is laced with casein protein—a slow- digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime. Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less. Swiss Cheese. Protein Power: 8 g per 1 oz. Eggs. Protein Power: 6 g per 1 large egg. These white orbs are near- perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades. Need to Know: Keep an eye out for cartons containing eggs with beefed- up omega- 3 levels to make your morning scramble work even harder for you. Milk, 2%Protein Power: 8 g per 1 cup serving. Moo juice remains a reliable source of top- notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat- soluble nutrients like vitamin D present in the great white. Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body- friendly omega fats. Whey Protein. Protein Power: 2. Whey protein is one of the cleanest, fastest- digesting proteins on the market. It’s the pefect addition to any fat- loss or muscle- building diet. Whey protein is low- calorie, fast- digesting, and perfect to take immediately after a workout, first thing in the morning, or even alongside low- protein meals! Need to Know: Whey protein is extremely anabolic, or good for building muscle, because it’s a particularly rich source of branched chain amino acids, or BCAAs. High- Protein Meat. Steak (Top Or Bottom Round)Protein Power: 2. Plus, round steak is considered one of the more economical cuts. Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium- rare. Ground Beef (9. 5% Lean)Protein Power: 1. Beyond a payload of protein, this red meat is also a good source of the almighty creatine. Need to Know: If you've got some extra cash in your wallet, opt for grass- fed beef, which is more nutrient- dense than its factory- farm counterparts. Pork Chops (Boneless)Protein Power: 2. Simply cover the pork chops in a brine made with 1/4 cup salt for each 4 cups of water (use enough liquid so that the meat is completely submerged). Cover and chill for 3. Chicken Breast (Boneless And Skinless)Protein Power: 2. Turkey Breast. Protein Power: 2. If you're concerned about antibiotic use in large- scale poultry farming, you can look for turkey breast labelled . Yellowfin Tuna. Protein Power: 2. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh. Need to Know: When possible, look for troll- or pole- caught tuna, which are the most sustainable options. Halibut. Protein Power: 2. Octopus. Protein Power: 2. So if your goal is to pack on granite- dense muscle you'd be a sucker—pun intended—not to reel it in for its protein windfall. Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat. Sockeye Salmon. Protein Power: 2. In addition, you'll reap the benefits of its plethora of fat- fighting long- chain omega- 3 fatty acids. Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking. Tilapia. Protein Power: 2. Anchovies. Protein Power: 2. Because of their size, they also don't accumulate toxins the same way that bigger species do. Need to Know: To reduce their saltiness, soak anchovies in water for 3. Corned Beef. Protein Power: 2. And no, it's not the same thing as Spam! Need to Know: Try sauteing corned beef with chopped vegetables and serve over rice, or use it as a main protein in sandwiches. Light Tuna. Protein Power: 2. Chicken. Protein Power: 2. Sardines. Protein Power: 2. Research suggests that higher intakes of vitamin D can bolster testosterone production. Need to Know: Look for the better- tasting and crazy- sustainable canned sardines from Wild Planet. Navy Beans. Protein Power: 2. Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way. Each cup also supplies an impressive 1. Need to Know: A few brands such as Wild Planet pack their beans in cans that are not lined with BPA. Dried Lentils. Protein Power: 1. Often located alongside the canned proteins, bags of inexpensive dry lentils are a sure- fire way to ramp up your intake of protein, fiber, and a range of vital minerals. Need to Know: Unlike dried beans, lentils don't require an annoying presoak. Simply simmer them in a pot of water until tender, about 2. For a nutritious lunch, toss cooked lentils with chopped turkey or chicken breast, diced vegetables, and a lemon vinaigrette. High- Protein Deli. Roast Beef. Protein Power: 1. Most people are surprised to learn that roast beef is also one of the leaner choices as well. Need to Know: Look for brands like Applegate that eschew nitrites or nitrates, high intakes of which have been linked to certain diseases like cancer. Canadian Bacon. Protein Power: 1. Chorizo. Protein Power: 2. Mexican chorizo, however, does require a trip to the skillet first. Pepperoni. Protein Power: 1. Roasted Turkey Breast. Protein Power: 1. So when it comes to lunch sandwiches, pile it high. Need to Know: Steer clear of flavored turkey and other deli meats to avoid bringing home stuff you don't need more of, like salt, sugar, and lab- made flavorings. High- Protein Snacks. Jerky. Protein Power: 1. And what's not to love about its chewiness factor. Need to Know: You can now find brands such as Krave that are free of MSG and nitrites. Peanut Butter. Protein Power: 8 g per 2 tbsp serving. Though not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department. Need to Know: Forget the reduced- fat versions. All they do is replace the healthy fat with not- so- healthy sugar. Mixed Nuts. Protein Power: 6 g per 2 oz. Bean Chips. Protein Power: 4 g per 1 oz. Smoothie Drinks. Protein Power: 1. Homemade protein shakes are always preferred, but if you want a quick shot of protein in liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms. Need to Know: Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, which can quickly send you into a sugary overload. Tofu. Protein Power: 1. Edamame. Protein Power: 8 g per 1/2 cup serving. While the frozen- food section of most supermarkets is a nutritional minefield, packages of these green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals. Need to Know: To upgrade your snack time, prepare shelled frozen edamame according to package directions, then season with fresh lemon juice, smoked paprika, and a whisper of salt. Green Peas. Protein Power: 7 g per 1 cup serving. While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. They're also a good source of fiber to help keep cravings for junk food at bay. Need to Know: When buying frozen green peas make sure to fondle the bag. You should be able to feel the individual peas. A giant pea ice cube means they have been thawed previously and then refrozen, which can degrade quality. Frozen Greek Yogurt. Protein Power: 6 g per 1/2 cup serving. Frosty and creamy like ice cream, but with the benefit of containing about twice as much high- quality protein. Need to Know: Compare brands and look for those with the lowest sugar levels. Some brands actually list fruit before sugar in the ingredient list. Go figure! High- Protein Grains. Wheat Germ. Protein Power: 6 g per 1 oz. The germ is the most nutrient- dense part and includes notable amounts of plant- based protein. You can use it to add a protein boost to your oatmeal, pancakes, and even shakes. Need to Know: To preserve freshness, it's best to store wheat germ in the refrigerator or freezer. Soba Noodles. Protein Power: 1.
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