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regarding weight gain, it's all about calories.
This may seem obvious, but the popular diets continue to suggest that lowering or increasing certain food components - carbohydrates or proteins, example - is the key to weight loss. A new intelligent study by researchers at the Pennington Biomedical Research Center in Baton Rouge shows, however, that this is not what you eat, but how much that matters regarding body weight.
For the study, led by Dr. George Bray, the researchers tested three diets high in calories in a group of 25 healthy, normal weight. Each plan randomly assigned delivered the same amount of excess calories - 954 extra calories a day, or about 40% more than the participants needed to better fatten - but the difference is that most of these excess calories come from, proteins or fat.
The researchers wanted to know, regarding weight gain, is there a difference if people stuff themselves with too much protein, too little or the typical amount?
Overall, unsurprisingly, everyone gained weight after eight weeks of overeating. But participants eating low protein content and, therefore, the high-fat diet (carbohydrates were kept constant) gained only about half as much weight as those who ate diets with either normal amounts or high protein: nearly 7 lbs. for eating low-protein, compared with 13-14 lbs. for the other two groups.
This looks like a bargain, right? Not enough. muscles. - Who is not a good thing) while the other two groups gained both fat and lean mass.
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"The composition of what you eat is not important to determine what happens to your fat stores - only calories "Bray said, but" one thing this study shows is that our treatment of our protein and calories treatment can be separated. [Protein] made some very different things than the total calories are " .
the participants in the low-protein, high fat group stored more than 90% of their calories as fat, and lack of dietary protein caused their loss of lean body mass. " they were actually mobilize some of the proteins of the body "- that is, using up the existing lean body mass. - Bray notes Those who ate Normal- or high-protein diets, however, only stored 50 % of calories as fat.
Bray also stressed that based on the amount of protein consumed daily by the participants eating diet low in protein (48 g), overeaters have their intake to 78 g to avoid losing ground skinny.
Throughout the study, the researchers also measured changes in energy expenditure of the participants, or how many calories they have used in one day, and found that those on normal- and high-protein diets were not only burn more calories than they did before the start of the study, but they were also used more much more energy than the poorest group in protein.
Meanwhile, resting metabolism in the low-protein eaters content decreased: in other words, as they gained weight, they require fewer calories to maintain that weight - a recipe practice for obesity
.In part, the difference can be attributed to the fact that groups normal- and high-protein had won more overall weight and needed more energy to move their largest organizations around. In addition, the protein takes more energy for the body to process - either excreted or put towards building muscle or other lean body mass, which demand more energy to maintain - than fat. Fat, on the other hand, is much more easily stored as fat.
The results suggest that the typical American diet, which is relatively low in protein, high in fat and carbohydrates, and certainly high in calories, can contribute more dangerously to the problem of obesity in the country that we thought. People can take less weight eat less protein, but they are gaining fat at the expense of lean body mass. "The scale can be very misleading," says Bray.
Because lean mass burns more calories than fat, get too little protein in your diet can make it more difficult for your body to . maintain a healthy weight in an editorial accompanying the new study in the Journal of the American Medical Association Dr. Zhaoping and Dr David Heber of UCLA Center for human nutrition, wrote:
A large and well accepted body of scientific evidence indicates that protein is more satiating the macronutrients. the high protein diets that provide 25% of total energy compared to comparable regimes to diet low protein in the study by Bray et al lead to greater weight loss among people living in freedom. in addition, diets high in protein inhibit weight regain after weight loss in people living in freedom. study. example; pasta, rice, pork chops or pot for dinner, along with salads and fruit; and many baked goods, candy and other sweets treated to snacks and desserts.
Diets low protein content included 6% protein, 52% fat and 42% carbohydrates. The normal diet protein, which is not enough that the average American eats, according to Bray, was 15% protein, 44% fat and 41% carbohydrates. And the high-protein diet is composed of 26% protein, 33% fat and 41% carbohydrates.
The participants themselves, all recruited in the Baton Rouge area, were also selected to reflect the typical American. "We wanted people who are relatively sedentary, like most Americans," said Bray. "We wanted to sort of real people, the kind of couch potato who is American almost everyone."
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participants were housed for 10 to 12 weeks Pennington research center the duration of the study, they were free to go out, watch TV, read or socialize, but "there was no exercise," said Bray. "Their physical activity was quite low -. He has not changed during the study "
Yet Bray said he was surprised that participants gain more weight." Thirteen pounds in eight weeks, with 1,000 calories a day is not much, "he said." I thought it might be more. "
the study participants gained in two months that the average American gains about 10 years to adulthood, Bray Notes If you do the math, he said -. he and his colleagues overfed participants in the study about 50,000 extra calories for eight weeks - you would have to eat just 100 extra calories a week to get the same gain weight, while remaining constant [
Think about that the next time you reach for a cookie.
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