What Should You Be EatingAnd What You Should Be Avoiding... Amy's Blog
11/03/09 11:38
Research on weight loss: anything new and helpful?
I recently found an intriguing article on weight loss. The study was published in January 2009 in the Journal of Nutrition by Layman Evans and Erickson et al pages 514-521. Weight Loss and Long Term Changes in Body Composition and Blood Lipids in Obese Adults.
This study features a diet intervention that was randomly assigned (element of a strong study design) both interventions both included a 500 calorie deficit (reduced the calories eaten by 500 a day to lose one pound per week), but they differed on allotment of protein per kilogram of ideal body weight. This is a way dietitians calculate protein requirements for overweight clients is to “adjust for overweight” instead of using actual weight.
The diets tested were the same in fiber and fat content but differed in protein and carbohydrates:
1. A conventional weight loss diet with .8 grams of protein per kilogram
2. A higher protein plan of 1.6 grams protein per kilogram.
The results:
How can you apply this information? The higher protein plan divided the protein into 3 meals and a snack. The amounts of protein depend on your calorie level, but if you are around 20 pounds overweight, go for around 25-30 grams per meal. Contact me for specific calculations individualized for you.
Try adding more protein to your meals earlier in the day and slightly less at dinner.
Breakfast: use protein powder or Greek yogurt in a smoothie, have a veggie omelet with 1 egg and 2 whites, try a higher protein cereal like Trader Joes or Quaker “weight loss” oatmeal or Kashi Good Friends Cereal
Lunch: try chicken, tuna or cottage cheese with a mixed green and varied veggie salad and glass of skim or 1% milk
Dinner: limit protein serving to 3-4 ounces and have a cup of yogurt or milk and try a high protein grain like quinoa and steamed veggies for a side dish. Trader Joe’s sells quinoa it in a box for convenience and it cooks up in 15 minutes and tastes more flavorful than brown rice.
Other filling tips: based on the research from Penn State include a salad or broth based soup before lunch and dinner. You will eat fewer calories and will stay full from the meal.