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We know through research that healthy eating plans and healthy diet plans with increased protein and reduced carbohydrates are effective for weight, but the long-term weight maintenance effect is unknown.

A research study recently published in the Journal of Nutrition compared changes in body weight and composition and blood lipids after a short term weight trial followed by weight maintenance of 8 months using a moderate protein or conventional high carbohydrates diet.

At 4 months into the study the Protein group had lost 22% more fat mass than the carbohydrate group, but weight loss did not differ between the groups.  At 12 months the protein group also had more participants complete the study with greater improvements in body composition.

The high carbohydrate participants reduced their serum cholesterol and LDL cholesterol more so than the protein group at the 4 month mark, but that effect did not remain at the 12 month mark.  The protein group had favorable effects on HDL cholesterol (good cholesterol) at both the 4 and 12 month mark. 

To summarize the Protein diet group was more effective for fat mass loss and improved body composition during the initial weight loss (4 months) and the long-term maintenance (12 months).  The protein group also produced sustained reductions in triacylglycerol and increases in their HDL cholesterol (good cholesterol) compared to the carbohydrate diet participants.

If you struggle with consuming enough protein and seem to be programmed to eat too many carbohydrates here are two tips you should incorporate into your healthy diet plans.

1.  Consume a cold processed protein shake as a snack to keep you from starving at your next meal.  This will allow you to eat less overall food at your meals and you won’t crave sugars as much.

2.  Mix a cold processed protein powder in your yogurts, cottage cheeses, and other powdered ingredients where appropriate.  This will allow your body to control blood sugar spikes from the other carbohydrates you may be eating at that meal and reduce insulin responses.  This allows your body to burn more calories for energy rather than storing them as fat.

Why cold processed protein powders?

Many lower quality protein powder often found in stores are heat produced and what this does is damage the fragile protein molecules and deems them less effective and functional.  Essentially you are paying a cheaper price for the protein powder, but you are also getting a lower quality protein that is less effective providing you the benefits you desire.

Also look for a cold processed protein powder that contains 2 key ingredients that help you to digest, absorb and fully utilize the protein you are consuming in your healthy eating plans. 

Click Here=>>  Cold Processed Protein
 

 

 

 

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