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The
Health Zone Newsletter In
this issue: The
Secret Power of Protein
Most people know that losing weight boils down to eating fewer calories and/or exercising more. That’s what nutritionists tell us. University of Washington researchers have found that protein has a strong effect on appetite, perhaps one key reason why so many dieters have successfully dropped pounds on high-protein diets (at least in the short term). The surprising part is that how many carbohydrate calories are in your diet has nothing to do with the weight loss. The study found that simply increasing the amount of protein in your diets can help you lose weight, even if you don’t cut back on carbohydrates at all. For most Americans, protein makes up 15 percent of their daily caloric intake, while 35 percent comes from fat and 50 percent from carbohydrates. In the study, researchers had subjects bump up protein intake to 30 percent. Fat was reduced to 20 percent. Within three months the subjects had lost an average of 11 pounds, even though half of the calories they ate still came from carbohydrates. People on the modified diet reported feeling satisfied with less food. In other words, they lost weight because they consumed fewer calories, not because they ate fewer carbohydrates. Researchers are still trying to figure out exactly how protein has more control over hunger than other nutrients. One possibility is that it makes the central nervous system more sensitive to leptin, a hormone that tells your body when it has stored enough fat. What researchers do know, however, is that even slightly increasing the amount of protein you eat can help you lose weight without having to banish carbohydrates from your diet. Pumping up protein intake by just 5 to 10 percent could make a difference, says Colleen Matthys, a bionutritionist and one of the study’s researchers. Previous research has shown protein also helps keep the brain alert. Ever notice that a high-carbohydrate lunch can leave you dragging through the afternoon? Carbohydrates can make you feel tired—and hungry for an energy boost—because they increase the brain’s level of the amino acid tryptophan, which in turns spurs the brain to make the calming neurotransmitter serotonin. Protein, on the other hand, prompts the brain to manufacture norepinephrine and dopamine, chemical messengers that promote alertness and activity. Protein is also an essential component of every cell in the body, and we need it to repair and replenish our skin, bones and muscle tissue, as well as for enzymes, hormones and other chemicals. But carbs are equally important, despite their bad rep. Carbs are the brain’s main fuel. Protein’s natural power of appetite suppression should be implemented cautiously, Matthys says. She suggests you eat low-fat diary products, beans, fish and lean cuts of meat, such as skinless chicken and turkey breasts. Even carb-heavy treats, like muffins and cookies, can be made more protein-rich when baked with non-fat powdered milk and egg whites. Child
Obesity: 8 Red Flags to Watch For Before a baby is born or early in life, he or she may already be at risk for child obesity, says a British study. Eight child obesity risk factors stand out, and some start before birth or when children are still in diapers, says the study in BMJ Online First. These factors increase the risk that a child will be obese by age 7:
Being obese as a child can have a lifelong impact. Research has shown that children who are obese or overweight often have weight problems when they grow up. They may also be at higher risk for other health problems. To learn more about the warning signs of child obesity, the University of Glasgow's John Reilly and colleagues studied more than 9,000 British children. Some of the eight risk factors were seen in a subset of about 1,000 children in that group.
Getting more sleep and watching less TV lowered kids' risk of being obese at age 7. The details on that aren't totally clear. The researchers don't know if physically active kids sleep more than others, or if kids were munching on food while they watched TV. Those are two risk factors that could be modified. Parents can also help their kids by addressing their own weight issues and modeling a healthy lifestyle that they'd like their children to copy. Future studies should look at ways to modify risk factors before birth, in infancy, or in early childhood, says the study. |
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