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High or Low protein for fat loss?
January 28, 2014

This is the everything-you-need-to-know-to-be-as-healthy-as-possible newsletter, brought to you by Kristy Russ, pharmacist and health consultant. I have close to 20 years experience in helping people improve their health.

I help people get healthy, and more importantly, stay that way so they're not miserable and just slowly dying for the last 20 years of their lives, which IS the "norm" today.

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Wow! I can't believe it's the end of January already! What?!? Didn't Christmas just finish? Sheesh...

I have been back to clean eating for 4 weeks now and I'm feeling great! (What can I say? I like to eat all the treats of the holidays, but after several weeks of that, I really do feel crummy).

I really do practice what I preach though, so I've been back to eating low glycemic, high fiber foods and exercising regularly. You forget how much better you feel when you're doing it.And all it takes is just deciding to do it and sticking with it. It's really not hard.

I know many of you have the same goal for 2014- to get yourself to a healthy weight and increase your energy. How's it going so far? If you need help and just want to "get it done already", think about joining our Healthy For Life Reset program- we still have stragglers coming on- it's never too late.

To help you with your diet choice, this e-zine deals with protein- to eat or not to eat. That IS the question...

High Protein vs. Low Protein For Fat Loss

There was a recent review of weight loss studies to see if there was a difference between choosing a high or low protein diet. There seems to be constant controversy as which one is better for weight loss and/or health.

If you're a geeky, stats person like me, go ahead and read the following excerpt. If not, just scroll down to my summary at the end.

In a new study published in the American Journal of Clinical Nutrition, researchers conducted a systematic review and meta-analysis of previous studies to compare the effects of energy-restricted high-protein (HP) diets with those of isocalorically prescribed standard protein (SP) diets on weight loss, body composition, resting energy expenditure (REE), and cardiometabolic risk markers.

Researchers identified trials that compared diets of equal calories that were matched for fat intake, but that varied in protein and carbohydrate intake. Twenty- four trials that included 1,063 individuals over 18 years of age were used in the review. The average dietary macronutrient composition of the diets was as follows: HP was 30.5% of the calories from protein, and 41.6% from carbohydrates; the SP was 17.5% from protein and 56.9% from carbohydrates.

Over an average duration of 12 weeks, compared with a SP diet, a HP diet was more successful in reducing body weight, fat mass, triglycerides, and in maintenance of lean body mass and REE. Other cardiometabolic markers such as fasting glucose and insulin, blood pressure, and total, LDL, and HDL cholesterol were similar across treatments. In 60% of the studies, greater satiety was reported by those in the HP groups.

This review shows that when compared to low calorie diets of standard protein amounts, higher protein diets provided more benefits associated with body weight, fat mass, and triglycerides, and were more effective at limiting losses of lean body mass and resting energy expenditure.

Thomas P Wycherley et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr doi: 10.3945/ajcn.112.044321

My summary:

Higher protein diets not only result in greater weight loss, but also a higher percentage of FAT loss. Muscle mass was maintained, which resulted in a higher metabolic rate (that is, they burned more energy just sitting there). Triglyceride levels (one of the "bad" cholesterols) was also lower in the higher protein diet.

Makes total sense to me, but it's nice to have the research to back it up.

So if you're trying to lose weight, be sure to get lots of protein!

Another Grateful Customer...

"The components of the Healthy For Life Reset program make it so easy to follow. It's like 'Weight loss for Dummies'"

I have never been able to stick with programs that require you to measure or weigh food. Too complicated and it takes the joy out of eating. I've also never enjoyed meal replacement programs either- if the food actually tastes good, then you're still starving after.

I really enjoy the meal replacements. They're so delicious, I don't feel like they could possibly be good for you. Even my kids get excited to have a smoothie- and they're pretty picky. Having them available makes it really easy to meal plan- my life is pretty chaotic!

I'm loving the results I'm getting and I can't believe how much energy I have now!"

-Wendy M.

What's the Healthy For Life Reset program?

Find out by watching the video here.

Because Laughter Really IS Good Medicine...

Comments? Ideas? Feedback? I'd love to hear from you. Just reply to this zine and tell me what you think!

See you next time...

Good Health to You,

Kristy Russ, BScPharm
Pharmacist and Health Consultant

P.S. Discover the secret of "true prevention". You'll not only feel better now, but you'll also have that quality of life in the future that you've always imagined for yourself. Click here to find out more.

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