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More Protein=More Weight Loss

Don skimp on protein when you diet: It may help you lose more flab and less muscle, new studies show.

* Harness you hunger
A diet thats 30% protein (similar to the Zone, Atkins, and South Beach plans) helped 19 overweight people lose
an average of 11 pounds, 8 of them fat, finds University of Washington research. Remarkably, the subjects consumed 441 fewer calories per day in 3 months on this regimen than they had during 2 weeks on a 15% protein diet--despite the fact that they could eat as much as they wanted, provided they maintained the 30% protein ratio. This study is the latest to show that protein can suppress appetite in ways that carbs and fats can , the scientists say, for reasons yet to be determined.

*Pick better proteins
One of proteins amino acids, leucine, may be the key to keeping muscle and losing fat, according to University of Illinois research. Twenty-four women who averaged 107g of protein daily (similar to high-protein diets) lost 1 more pound of fat than 24 others who averaged 57g a day over 4 months. Both groups limited calories to 1,700 a day. Other recent studies show that leucine can promote muscles building when overall calories are low. Although animal protein is richest in leucine (1,700 to 2,100 mg per serving), its also a prime source of heart-harming saturated fats. So stock up no good, lower-fat sources like:

Tofu, firm 1/2cup 1,511mg
Cottage cheese, 1% fat 1/2cup 1,440mg
Fat-free Milk 8 ounces 818mg
Mozzarella, reduced-fat 1ounce 670mg
Cheddar, reduced-fat 1ounce 608mg
Egg, hard or soft-boiled 1large 538mg
Couscous, cooked 1cup 464mg


By Sandy

文章取自 Health & Beauty