High Protein Diet

A high protein diet is often recommended to Body-builders and Weight-trainers in aid to build muscle and lose fat. This kind of diet is not calorie-controlled and should not be confused with low-carb diets such as the Atkins Diet.

Daily requirement for a healthy individual is anywhere between 0.6 to 1.5g of protein per pound of bodyweight per day (1.4–3.3g per kg).As most high protein foods are naturally low in carbohydrates and saturated fats, following a high protein diet, you automatically eat less carbohydrates. High protein foods also help maintain muscles, as muscle loss is a problem with most successful diets. And even help build muscle while you are dieting and exercising.

Benefits

1. More calories are burnt following a Protein Weight Loss Diet as it prevents muscle loss when dieting, Increases muscle strength and helps build new muscles.
2. A high protein diet plan can not only help you lose fat and weight but it seems that it can also be held accountable for the loss of important nutrients that keep the body healthy.
3. Using lots of protein in your diet may in fact boost antioxidants, preventing the body from infections and certain illnesses such as cancer.
4. The excess protein consumed is merely burnt for energy or excreted.
   

High Protein Sources Used In Diet

1. Casein - Casein is the milk protein in cow's milk. It is low in fat and cholesterol. Casein also helps by creating a gel-like substance that makes your stomach feel full. casein is great help when following a Protein Weight Loss Diet as it prevents muscle loss when dieting, Increases muscle strength and helps build new muscles.
2. Whey - Whey protein is a natural protein from cow's milk. It contains no fat or cholesterol. Whey protein is beneficial when losing weight and stops feelings of hunger. Whey is a major ingredient of health food, protein drinks for losing weight.
3. Turkey -Turkey is a very lean meat, containing hardly any fat, can be used on sandwiches, soups and as part of a main meal when following a diet.
4. Soy -Soy beans contain linolenic acid necessary to build cells (new cells help to heal wounds and regenerate the body) and produce hormones. An example of a high protein diet is the soy diet where mainly every meal and drink is a soy-based one. Extremely high in protein and providing lots of extra health benefits such as helping to prevent certain major diseases like heart disease and cancer, soy should be incorporated in any healthy diet.
   

Side Effects of High Protein Diet

• Fatigue - After some strenuous activity (when body has used a lot of energy), followers of the high protein diet might experience sudden moments of fatigue. This happens as body lacks in sugars following High Protein diet.

Measure - Eating a snack containing some carbohydrates should help.

• Constipation - As less carbohydrate rich foods are consumed (naturally containing fibre) such as wheat, grains and bread, the digestive system might get clogged and constipated.

Measure - Eating plenty of fresh fruit and veg and an occasional slice of wholemeal bread will help.

• Low Blood Pressure - One of the dangers high protein diets present is that healthy foods providing essential nutrients are necessary for the body to function, such as carbohydrates and sugars. Most of these foods and a diet containing carbohydrates help lower blood pressure levels. People who stay on a protein rich diet will not get enough vitamins and minerals.

Measure – Health supplements should be taken considering ones diet.

• Low Calcium Levels - After sticking to a high protein diet for a longer period (over a month) will seriously decrease the amount of calcium in the body as because the body is getting less carbohydrates to turn into energy, all the reserves are used. If this loss of calcium is not compensated it may result in bone loss and arthritis.

Measure – Appropriate measures should be taken to avoid Calcium deficiency.

High Protein diet is held accountable for the loss of important nutrients that keep the body healthy in many cases and proper care should be taken to ensure body gets all necessary nutrients it needs for proper functioning.

Body mass index BMI

Body mass index (BMI) also Known as Quetelet Index is a statistical measure of the weight of a person scaled according to height.

It is one of of the most widely used and easiest way to find an individual's ideal body weight.
By calculating your own BMI and using the predefined values or range from the chart given one can find out if he Normal, Over-weight or Under-weight.

The further your BMI deviates from the normal range, the higher your risk for obesity-related health problems (such as diabetes, high blood pressure, high cholesterol, stroke, heart disease, and bone/joint disorders).

How To Find Your BMI

Body mass index is defined as the individual's body weight divided by the square of their height.
BMI may be accurately calculated using any of the formulas below.Once you find out what your BMI is, all u have to do is look up in the table for the range you fit in .
Limitations

The flip side of BMI method and its simplicity is that it also has some limitations or flaws.

1. Because the BMI is dependent only upon net weight and height, it assumes about distribution of muscle and bone mass.
2. Thus it may overestimate adipose tissue or Fat on those with more lean body mass, like athletes or Body builders and may place them under Overweight range.
3. Or it may underestimate adipose tissue or Fat on those with less lean body mass, like the elderly or individuals with low bone density under the Underweight range.
4. With the variations of different body-types over the world, the range of Over-Underweight may change accordingly.
   
5. Thus the Range may vary from time to time and country to country.

The Final word is, Apart from all these limitations and shortcomings BMI do gives a general and fair idea about an individual's Ideal body weight ( if he/she is Under Or Over weight). All of its strength lies in its simplicity and quick deduction.

What Is Weight Loss

Overweight and obese individuals face a greater risk of

• Type 2 diabetes
• Heart disease
  
• High blood pressure
  
• Stroke
• Osteoarthritis and
  
• Certain types of cancer.

Weight loss occurs when a State of Negative Energy Balance is achieved.

i.e. when human body spends more energy in work and heat than it gains from food or other nutritional supplements, it will catabolise stored fat.

some of the methods to loose weight:

Physical Activity

Aerobic exercise

Anaerobic exercise

Strength training

Dieting

Carbohydrate restriction

Protein restriction

Fat restriction

Combination restriction

What Is My Ideal Weight ?

Finding your Ideal Weight isn't as simple as feeding your measurements such as height,weight, age, and gender into a formula and getting your ideal weight.

Your body is unique and so is your ideal weight. It is affected by many factors such Fat percentage, lean tissues, structure, bone density as well social and mental implications.

There are several different methods of estimating your Ideal Weight and size or to determine your weight/size is in the normal range or not. Here are some of the most commonly used techniques :

* Body Mass Index (BMI)
* Waist to Hip Ratio
* Body Fat Percentage using Bioelectrical Impedance Analysis or Body Fat Meter
* Height/Weight Charts

In my following posts, I would be explaining each of these methods, in a very simple and concise manner.

Exercising in Segments Burns More Fat

Taking a break of about 20 minutes between 2 sessions of 30 minute workout burns fat much faster than exercising for 60 minutes without taking a break.

This results in higher secretion of Adrenaline or epinephrine and a rapid decrease in insulin as a result of lower plasma glucose, which results in greater amount of fat breakdown.

Apart from this reason, its a known fact that sessions of moderate duration are more potent in keeping an individual more interested in his Fitness regime than the longer ones.

Eat To Lose Weight

The first and easiest step to loose weight and to maintain a healthy life style is to Eat your Breakfast.

Breakfast eaters get benefits like:

• Increase the metabolism by starting early so that it burns more calories to fuel your activities during the rest of the day.
• fewer total calories consumed throughout the day
• Breakfast increases leptin* output

*Leptin is a hormone that suppresses appetite. Eating a significant meal early in the day ensures our body’s leptin production.

Since leptin suppresses appetite, it follows that those of us who eat breakfast would take in fewer calories throughout the day.

Atkins Nutritional Approach

The Atkins Nutritional Approach, popularly known as the Atkins Diet or just Atkins, is the most marketed and well-known low-carbohydrate diet.

Strengths :

• With Atkin's diet people can lose considerable amounts of weight, really-really quickly.
• This in turn can be very motivating.
• Encourages to cut out most processed carbohydrates and alcohol.

The Theory Behind it :

“ Atkins involves the restriction of carbohydrates in order to switch the body's metabolism from burning glucose to burning stored body fat. This process (called lipolysis) begins when the body enters the state of ketosis as a consequence of running out of excess carbohydrates to burn. “

How Does It Works :

There are four phases of the Atkins diet, a dieter must follow :

Phase 1 : Induction

Induction is a brief, jump-start phase that triggers your body to predominantly burn fats. It is intended to cause the body to quickly enter a state of ketosis. Induction lasts 14 days, after which you should see significant results.

The ‘net’ carbohydrate value of a food refers to the amount of digestible carbohydrate a product contains.

· Carbohydrate intake is limited to 20 net grams per day (grams of carbohydrates minus grams of fiber, sugar alcohols, or glycerin), 12 to 15 net grams of which must come from greens vegetables.

· The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese; salad vegetables; other low-carb vegetables and butter and vegetable oils.

· Alcoholic beverages are not allowed during this phase.

· A daily multivitamin with minerals is recommended.

The Induction Phase is usually when many see the most significant weight loss — reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise.

Phase 2 : Ongoing Weight Loss

The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 2 net grams. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods within that group affect your craving control.

The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight. At first weeks you should add more of the induction acceptable vegetables to your daily products. The next week you should follow the carbohydrate ladder Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs (steps) and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating such as the alcohol.

The rungs are as follows:

• Induction acceptable vegetables
• Fresh dairy
• Nuts
• Berries
• Alcohol
• Legumes
• Other fruits
• Starchy vegetables
• Grains

Phase 3 : Pre-Maintenance

Carbohydrate intake is increased again, this time by 10 net carbs a week from the ladder groupings.
The key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight.

Phase 4 : Lifetime Maintenance

This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight.

Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.

Side Effects :

Some short term side effects are known

• bad breath
• Tiredness
• Weakness
• Dizziness
• Insomnia
• Nausea
• Constipation

So Does This Really Works :

Several studies published, have concluded that dieters on the Atkins diet have achieved weight loss comparable to or greater than other diets, up to 1 year. Blood lipids have also improved, and no serious adverse effects have been observed. There are no rigorous studies to show the results after 1 year.

15 Weight Loss Myths

There is lot of free advice seen on internet these days.

If taken seriously, I feel these Myths can really set you back on your weight loss effort and may lead to frustration.

I have compiled a list of Weight loss myths, along with the facts and my opinion.


1.Myth: Avoid Dairy products.

Fact: fat-free milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories.

Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones.

Bottom line: Dairy Products provides essential nutrients like Calcium & Vitamin D.


2.Myth: More exercise is better.

Fact: Every exercise session is beneficial to each individual, however more is not always better. What really matters is what is trying to be achieved. There is a level and frequency required to achieve results, which is very individual specific.

After this level is reached, additional exercise can have the opposite effect, not allowing the body to recuperate and adapt to the stress induced by the exercise, which can be detrimental to your results.

Bottom line: Over stressing won't help u lose more weight.


3.Myth: After stopping exercise muscle will turn to fat.

Fact: It’s a physical impossibility, Muscle and fat are two different types of tissues in the body and you cannot convert one into the other. This is like trying to turn water into oil.

If you stop training, the muscles will shrink in size but they will not disappear.

Bottom line: Muscle Can't be converted into fat or Vice-versa.


4.Myth: If you’re not sweating, you’re not working hard enough.

Fact: Sweating is the body's way of cooling itself down. Many factors contribute to body temperature, including room temperature, types of exercise done, body-fat levels, clothing, and exercise intensity.

Bottom line: The intensity for exercise can't be judged by the amount you sweat.


5.Myth: Taking sugar before exercise raises energy levels.

Fact: Ingestion of sugar will lead to a rapid rise in blood sugar levels. This rapid rise stimulates a release of insulin, which quickly removes the excess sugar from the blood system, often causing your blood sugar levels to drop sharply, leading to faster exhaustion.

Bottom line: Taking too much sugar may affect your workout adversely.


6.Myth: Gaining weight is just a part of getting older.

Fact: Getting older is not an excuse for gaining weight! As we age and begin a more sedentary lifestyle we start to lose muscle mass.

The efficiency of your metabolism is directly linked to how much muscle you have on your body. The most efficient way of maintaining your body's muscle mass and keeping your metabolism from dropping is by doing a high intensity strength-training workout once a week.

Bottom line: Strength-training may actually help keeping obesity at bay.


7.Myth: If it’s fat free I can eat as much as I want. It won’t increase my weight.

Fact: Unfortunately fat free doesn't mean calorie free. The word fat free is misleading because if you overeat on anything, even fat free foods and you don't burn off those calories; your body will store the excess as fat.

Bottom line: Eat sensibly!


8.Myth: Drinking water while you exercise will get you cramps.

Fact: By drinking liters of icy cold water in one go while exercising you will probably suffer from cramps.

This is why it is important to drink water continuously before, during and after exercising to replace the fluid you've lost and avoid any discomfort.

Bottom line: Its okay to drink water as long as you do not overdo it.


9.Myth: Doing lot of Abs exercise, I will lose my potbelly.

Fact: Exercising your abdominal muscle will help to tone and firm the abdominal region, but it will not reduce fat deposits that are responsible for a potbelly.

Fat reduction comes from burning more calories than you take in. Fat is reduced uniformly throughout the body.

Bottom line: There is no such thing as Spot-Reduction.


10.Myth: Eating grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Bottom line: No foods can burn fat.


11.Myth: A skipping meal is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day.

This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Bottom line: Regular, healthy eating helps Weight-control.


12.Myth: Eating late at night causes weight gain.

Fact: It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight.

Bottom line: No matter when you eat, your body will store extra calories as fat.


13.Myth: Weight Training is not good if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities (push-ups, crunches, Squat, Bench-press) on a regular basis actually helps lose weight. These activities can help you build muscle, which in turn burns more calories than body fat. Doing strengthening activities 2 or 3 days a week will not “bulk you up.”

If you have more muscle, you burn more calories — even sitting idle.

Bottom line: Weight training is Actually Very Helpful in reducing or maintaining weight.


14. Myth: Exercising on an empty stomach and burns more fat.

Fact: Effective weight loss is the total amount of calories burned during the day, not how or why they were burned. Nor does it matter if u exercise early in the day or exercise later at night.

Bottom line: Exercising on an empty stomach burns slightly more fat but shortens your workout.


15.Myth: Vegetarianism is a sure way to lose weight and healthy living.

Fact: People who follow a vegetarian-eating plan, on average, eat fewer calories and less fat than non-vegetarians and tend to have lower body weights than non-vegetarians. Choosing a vegetarian-eating plan with a low fat content may be helpful for weight loss.

But even a vegetarian can gain weight by taking unbalanced diet, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Bottom line: Vegetarian diets should be as carefully planned.

write it down

Couple in their nineties are both having problems remembering things. During a checkup, the doctor tells them that they're physically okay, but they might want to start writing things down to help them remember. Later that night, while watching TV, the old man gets up from his chair. "Want anything while I'm in the kitchen?" he asks.
"Will you get me a bowl of ice cream?"
"Sure."
"Don't you think you should write it down so you can remember it?" she asks.
"No, I can remember it."
"Well, I'd like some strawberries on top, too. Maybe you should write it down, so's not to forget it?"
He says, "I can remember that. You want a bowl of ice cream with strawberries."
"I'd also like whipped cream. I'm certain you'll forget that, write it down?" she asks.
Irritated, he says, "I don't need to write it down, I can remember it! Ice cream with strawberries and whipped cream - I got it, for goodness sake!" Then he toddles into the kitchen.

After about 20 minutes, the old man returns from the kitchen and hands his wife a plate of bacon and eggs. She stares at the plate for a moment. "Where's my toast ?"