A new study supports a higher protein (moderate carbohydrate) weight loss diet to promote body fat loss. However, the researchers found that eating beyond twice the recommended level of protein intake (greater than 1.6grams per kilogram of protein each day) had no further benefits for fat loss. While following a short term higher protein diet make sure you each a range of foods which provide your body with the essential nutrients it need for health and performance. To balance out your higher protein weight loss diet include some healthy fats like nuts, seeds, fish and moderate amounts of ‘smart carbs’ including whole grain or high fibre grain foods (4 serves each day for women), legumes, fruits and vegetables and reduced fat dairy.
Source: Pasiakos, S et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. The FASEB Journal. 2013:27(9): 3837-3847. http://www.fasebj.org/content/27/9/3837.abstract
Room for smart carbs on a higher protein weight loss diet
To guide people on how to include quality grain foods as part of a higher protein weight loss diet Grains & Legumes Nutrition Council recently embarked on an online campaignGrains & Weight Loss: the Whole story. Learn “the Whole Story” on grains and weight loss and find out how you can easily fit 4 serves of whole grains and high fibre grain foods each day as part of a balanced diet. Visit www.glnc.org.au/grainsthewholestory/.
Legumes a weapon of mass reduction (weight loss)
Legumes are a weapon against weight gain which many Australians are missing out on. Studies indicate that people who eat legumes regularly are more likely to have lower waist size and lower risk of obesity. Currently less than 1 in 5 Australians eat legumes like beans, peas, chickpeas or lentils regularly and with recent surveys reporting our nation’s growing waist line many could benefit from improving the quality of their diet. Eating legumes at least 2-3 times each week as part a healthy diet is one healthy habit to boost your nutrition and watch your weight.
- Australian Bureau of Statistics. Australian Health Survey: Biomedical Results for Chronic Diseases, 2011-12. August 2013. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.005Chapter1002011-12
- McCrory MA, et al. Pulse Consumption, Satiety, and Weight Management. Adv Nutr (Bethesda). 2010;1(1):17-30. http://advances.nutrition.org/content/1/1/17.full
- Papanikolaou Y, Fulgoni V. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr. 2008;27:569-576. http://www.ncbi.nlm.nih.gov/pubmed/18845707