My Weight Loss Plan

[AlmightyPeach]

Alright so as I stated in the NewComers thread, I am 5'6 for 124 pounds. I have lost 6 pounds (I weighed 130 in month of June), which is good. I do know that I am not overweight, but I have a little belly and I feel like my thighs are huge (I have a pear-shaped body).

I work out 5 times a week. I help myself with Youtube videos such as Blender's channel or this "Pump It Up" video. I do both cardio and toning. As for my diet, it changed just this Monday because of a recent loss of appetite (Caused by I have no idea what, but hey I'm fine with that).

-Coffee without sugar, skim milk
-One slice of brown bread with nutella

-1 cup of white sticky rice with a bowl of miso soup
or
-1 cup of instant noodles

I am not skipping a meal in fact, I wake up pretty late everyday so my nutella toast is my lunch and brekafast at the same time. Now as I stated before, I do not have much appetite at all, so don't worry, my food intake might seem small but I never starve myself. Also I know my meals lack of nutriments, but the thing is, I don't really like meat and I am never hungry enough to add healthy stuff like vegetables in my rice.

Sometimes I get sugar cravings, so I eat a chocolate bar after dinner. It happens kind of often actually, but I'm not too worried about it because my calorie intake is pretty low anyway. Oh and I try to drink a lot of water! The only times I drink something else, it will be my morning coffee or sometimes a Arizona can when it's hot.

Do you think I can keep losing weight like this? I did lose 6 pounds with my previous diet, but that took like 3 months...I'm not sure how much I want to lose right now, I just want to feel good in my body!

 

[San2]

Actually, if that is all you eat, you *are* starving yourself. You might not feel hungry, but your body is definitely starving. And you are definitely missing out on pretty much all vital nutrients, vitamins and minerals.

Your diet looks horrible, to be honest, and coming from me, that means something. I hate vegetables and most fruit, and even I manage to at least get 2 portions of fruit/veg into my day somehow.

You might lose a couple of more pounds like this, but I doubt it will be significant. You'll rapidly get to the point where your body clings so desperate to what little bit it gets that you'll just plateau. If I were you, I'd have another good look at what you eat, scratch it entirely, and start over. What you have written down up there doesn't just sound like something that'll send you into a plateau, it also sounds something that is rather unhealthy, and could have serious repercussions later on.

 

[AlmightyPeach]

Actually, if that is all you eat, you *are* starving yourself. You might not feel hungry, but your body is definitely starving. And you are definitely missing out on pretty much all vital nutrients, vitamins and minerals.

Your diet looks horrible, to be honest, and coming from me, that means something. I hate vegetables and most fruit, and even I manage to at least get 2 portions of fruit/veg into my day somehow.

You might lose a couple of more pounds like this, but I doubt it will be significant. You'll rapidly get to the point where your body clings so desperate to what little bit it gets that you'll just plateau. If I were you, I'd have another good look at what you eat, scratch it entirely, and start over. What you have written down up there doesn't just sound like something that'll send you into a plateau, it also sounds something that is rather unhealthy, and could have serious repercussions later on.

I understand, but I don't see how eating more fruits and vegetables would make me lose more weight, especially when I don't feel hungry...And shouldn't I be losing weight thanks to my work out sessions, anyway?

 

[Omega]

I note that you have a BMI of 20 - so I suspect that you may be best off no longer trying to lose weight - but turning your attention to becoming more toned... Lots of people think that they probably need to lose more weight because they do not like their shape yet - but toning brings them what they were looking for...

As for eating fruit or vegetables - they would benefit your health.

We need a number of nutrients in our food in order to keep us healthy... We get fibre from fruit and vegetables and this helps not only to prevent constipation - but also fends off certain cancers...

Different vegetables bring all sorts of benefits... You actually benefit if you have a mixture of different colours - look for a rainbow on your plate...

You need protein too. You do not have to eat meat to get it - you can get protein from things like beans and dairy produce.

The problem with having your calories too low and not having enough protein is that you may well lose weight - but that it isnt all fat that you are losing... people lose muscle and not just their fat... now - people might think that it doesnt matter because they are not really a body builder type and they do not want to look like a bodybuilder with rippling muscles... the issue is that we are not just talking about skeletal muscle and for instance your heart is a muscle... people can damage their heart - and then they are stuck with a weak heart for the rest of their life... we are talking really serious stuff here...

 

[AthalaRanger]

Hello.

I believe San was trying to make an emphasis on nutrition. While most of us agree that weight loss boils down to total calories consumed vs calories expended, you should also keep an eye on nutrition.

As far as I know, there is no direct correlation between fruits/vegetables and weight loss, they could provide you certain nutrients your body needs to function properly, and you may be lacking on your current diet. Generally*, they are also low on calories when compared with other foods.

While is bad to eat an excess of calories, it's also bad to eat too few. IIRC, the American College of Sports Medicine recommends not going lower than 1200 calories for women.

If you have problems eating at that number of calories, you could try tracking the calories you currently consume (You can use Fitday, My Fitness Pal, Or CalorieKing, the latter doesn't require registration) and try to increase that number by 100-150 per day.

I would also suggest considering Omega advice, maybe you could try toning instead of trying to lose more weight?

Good luck!

 

[AlmightyPeach]

Hello.

I believe San was trying to make an emphasis on nutrition. While most of us agree that weight loss boils down to total calories consumed vs calories expended, you should also keep an eye on nutrition.

As far as I know, there is no direct correlation between fruits/vegetables and weight loss, they could provide you certain nutrients your body needs to function properly, and you may be lacking on your current diet. Generally*, they are also low on calories when compared with other foods.

While is bad to eat an excess of calories, it's also bad to eat too few. IIRC, the American College of Sports Medicine recommends not going lower than 1200 calories for women.

If you have problems eating at that number of calories, you could try tracking the calories you currently consume (You can use Fitday, My Fitness Pal, Or CalorieKing, the latter doesn't require registration) and try to increase that number by 100-150 per day.

I would also suggest considering Omega advice, maybe you could try toning instead of trying to lose more weight?

Good luck!

I understand, thank you for the details. I used to track my calories using "Lose It!" on my iPhone, but I kind of stopped...I didn't like the way it recorded physical activity.

I will try doing toning exercises more than cardio, then! But I'm really scared of getting bulky, honestly...I don't mind having toned arms and abs, but I don't want my thighs to get even bigger! :c Is there anything I can do about that? I do squats everyday and I heard they make your thighs and butt bigger, is that true?

 

[AthalaRanger]

As far as I know, you shouldn't get bulky for doing toning exercises. It's not that easy. I would make a better post, but is already late here, and I don't like posting without confirming what I write.

 

[Omega]

There is a brilliant section on exercise on our parent site www.fitness.com with a really nice menu where you put in the muscle group that you want to work on and it suggests a load of exercises...

We are weight-loss here - but we have sister forums (linked to that site which focus on fitness and bodybuilding). I suspect that you may find some good stuff in those places...

From what I understand - people have to work really hard to bulk up so it is unlikely to be a problem for you... I am not an expert.

I really do think that toning exercise combined with eating a much more healthy diet is the way to go for you though... We have a great nutrition section. If you google the term "skinny fat" I am sure that you will find a whole heap of articles and descriptions that you can relate to... People like you can feel flabby and very dissatisfied with their figure (assuming that they need to lose more to get the body that they want) despite having a low BMI - and it is important for both their appearance and their health to work at it... Just straight cutting calories is not the solution.

 

[Omega]

"The problem with having your calories too low and not having enough protein is that you may well lose weight - but that it isnt all fat that you are losing... people lose muscle and not just their fat... now - people might think that it doesnt matter because they are not really a body builder type and they do not want to look like a bodybuilder with rippling muscles... the issue is that we are not just talking about skeletal muscle and for instance your heart is a muscle... people can damage their heart - and then they are stuck with a weak heart for the rest of their life... we are talking really serious stuff here... "

Come one, Omega. Don't try to scare people with that muscle-wasting bit.

Skeletal muscle and brain protein are the absolute last sources for energy- and that is only when you've been on essentially zero calories for a week or more. Literally starving.

The protein used in the usual calorie-deficit states is labile protein. It comes from smooth muscle and enzyme stores and is replaced when needed. It is a natural process and is how the body is designed to function.

Of course, everyone should see a doctor first before starting on a weight loss protocol. There are psychiatric conditions where this can be a problem- like anorexia.

And fruits and vegetables are carbohydrates, and are broken down into the same 3 and 2 carbon units to be used to make ATP as other carbs. Nothing magical about them except their calorie density is low.

So what was your opinion of her long term daily food plan as given in the first post?

-Coffee without sugar, skim milk
-One slice of brown bread with nutella

-1 cup of white sticky rice with a bowl of miso soup
or
-1 cup of instant noodles

plus maybe a chocolate bar.

She doesnt want meat or fruit or vegetables mixed in.

Nothing more than the above.

I want to see you approve of it in writing linked to your actual name in case she got ill from it and she (or her parents) wanted legal redress from you.

Also - are you saying that you believe that vitamins are of no value to the human body? You can make that claim "official" just in case too...

I am worried about the girl's health.

She just turned 17 and should be eating far more healthily than that. Her current BMI is 20.

 

[Omega]

Peach

You may be interested in this posting:
http://weight-loss.fitness.com/threads/57782-Stubborn-belly-fat!-Please-help-!?p=853889#post853889

 

[San2]

Come one, Omega. Don't try to scare people with that muscle-wasting bit.

No, Omega, don't try to scare people. Don't tell them that what they are doing could be dangerous, because why would you? And you should have asked steve first anyway, because we all know that he knows better.

Seriously, Steve, you're getting ridiculous. You apparently didn't read the original post, for starters, otherwise it might have occurred to you that with what little bit the OP eats, and her workouts, she might well be in minus figures when it comes to calories some days. Essentially 'zero calories' as you called it, for prolonged amounts of time. And Omega was referring to the heart muscle, not skeletal muscle or brain protein. So why you brought that up is beyond me, but my guess is because you couldn't come up with anything that was actually relevant to what she said.

This study is outdated, but I do not believe the findings have changed over time, nor the significance of it for people on super low calorie diets.

You are making it sound as if the body is this independent, thinking entity that just does all the things it is supposed to do correctly, and without fail. That's not the case, and protein can only be replaced if there is something to replace it with - did you see any protein sources worth mentioning in the OP's diet?

And nobody claimed that fruit and vegetables aren't carbohydrates, or that they are somehow 'magical'. Another comment from you that is unrelated to the comments before, and makes very little sense other than trying to be condescending and coming across as 'I know better than everybody else'. The topic at hand was nutrients - you know, the stuff that your body needs to function? Vitamins, minerals, the healthy stuff....I guess you'd approve of her diet simply based on the fact that she isn't having breakfast. Because breakfast is evil. We got it.

So, same question as Omega - you think the OP is doing everything right then, and her diet and exercise looks okay to you?

 

[San2]

So basically you have no idea what you are talking about, yet you feel inclined to comment? And you couldn't even be bothered to google it?

Nutella is a chocolate spread consisting of mainly sugar, and traces of hazelnut. About as healthy as a chocolate bar. Miso soup is a traditional Japanese soup which mostly consists of stock (made of different things, but the main thing you'll find in it is salt, along with a couple of other things).

Pica is a disorder, not a syndrome - and it's found in mostly women and children of all ages. It's a craving for dirt, sand, hair, mucus, feces, urine, wood, paper, chalk and several other things, which usually do not provide nutrition. It is especially found in pregnant women, but also in people on the autistic spectrum and suffering from OCD. It is suspected that it can be caused by mineral deficiencies, amongst other things, but will usually trigger an appetite for substances that do not provide said nutrient. Basically, the body will crave the wrong things.

As far as I am concerned, you're simply deluded, entirely unwilling to see facts even if they stare you in the face. If the brain was able to do all that, why are there overweight people in the world? Why do people choose unhealthy foods over healthy ones? Why are there people with eating disorders? And you can stop harping on about breakfast - it's getting boring, especially since nobody here ever claimed that you *have* to eat breakfast. You're still beating the horse after it died, was cremated and the urn was buried.

 

[Omega]

Steve - your lack of comprehension regarding the things that you read is worrying...


I am wondering what part of

-One slice of brown bread with nutella

makes you imagine bread which is full of nuts.

If nutella bread is full of nuts, then she is probably getting enough protein- and fats as well.

It is a slice of brown bread which has been spread with a chocolate spread produced under the brandname nutella.

Calorieking give the following nutritional information:

Serving Size:
1 x tablespoon (0.7oz)

Calories 100 (418 kJ)
Calories from fat 54
% Daily Value 1
Total Fat 6g 9%
Sat. Fat 2g 10%
Trans Fat 0g
Cholesterol 1mg < 1%
Sodium 5mg < 1%
Total Carbs. 11g 4%
Dietary Fiber 1g 4%
Sugars 10g
Protein 1g
Calcium 20mg

The nutella website list the ingredients:
• Over 50 Hazelnuts per 13 oz. Jar
• Contains No Artificial Colors
• Contains No Artificial Preservatives

INGREDIENTS: SUGAR, PALM OIL, HAZELNUTS, COCOA, SKIM MILK, REDUCED MINERALS WHEY (MILK), LECITHIN AS EMULSIFIER (SOY), VANILLIN: AN ARTIFICIAL FLAVOR.

If there are 50 hazelnuts in a 13 oz jar and a serving is 0.7oz
There are basically 18.5 servings in a jar and therefore she is getting about 2.7 nuts on her slice of brown bread.

Calorieking give the following for miso soup:

Miso Soup, prepared
Serving Size:
1 x cup
Calories 40 (167 kJ)
Calories from fat 11
% Daily Value 1
Total Fat 1.2g 2%
Sat. Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 750mg 31%
Total Carbs. 5.3g 2%
Dietary Fiber 1.1g 4%
Sugars 1.2g
Protein 2.3g


I am pleased that it isnt me that is saying that she is eating just fine and staking their reputation on it...

 

[Omega]

Wow! Struck a nerve, didn't I?

No - we struck a nerve when yet again you failed to answer the serious request to provide an official approval linked to your name such that the OP or her family could seek legal redress against you if she came to harm as a result of your advice.

I want to see you approve of it in writing linked to your actual name in case she got ill from it and she (or her parents) wanted legal redress from you.

Also - are you saying that you believe that vitamins are of no value to the human body? You can make that claim "official" just in case too...

Moderators are allowed to ask for such things when considering whether to let postings stand if they believe that someone could come to harm as a result of advice that they consider to be dangerous.

I think that your advice is dangerous.

It would be irresponsible of me not to look at the big picture when considering whether this thread needs to be flagged up to the owner of the boards or among a wider circle of mods.

I think that your admission that you had no idea of the nutritional profile of the food that you were insisting is healthy for the OP demonstrates your incompetence. Your argument that she will naturally rectify deficiencies by additionally eating anything extra that the body requires just doesnt hold water... People do develop deficiencies and come to harm from them - and their bodies didnt do any of your magic.

Well, I am not going to investigate English culinary specialties.

To quote from the nutella brand website:
Nutella® hazelnut spread was first imported from Italy to the U.S. over 25 years ago by Ferrero U.S.A., Inc. The popularity of Nutella® has grown steadily over the years and it is the number one selling branded hazelnut spread in America.

That doesnt sound like an English culinary speciality to me.

Miso soup is not an English delicacy either. As San mentioned - it is Japanese. It is definitely available in USA too.

Not surprising as the OP is not English. Yet again - an example of you not reading what is written in front of you. The poster is in Canada - that is your continent not mine.

---

The discipline that modern people should practice is not eating the right foods, but eating less period and getting used to an empty stomach and maybe skipping a meal now and then.

Not going to argue with that, are you?

I am going to argue with that. There is a time and place for all such statements. Your suggestion that people should eat less in totally inappropriate for a thread devoted to a 17 year old girl with a BMI of 20 who is eating very little - only a few hundred calories every day while exercising and feels like she needs to lose weight. She could reasonably think that it is appropriate for her... She certainly should not be eating any less.

I have a little belly and I feel like my thighs are huge (I have a pear-shaped body).

I just want to feel good in my body!

 

[San2]

I have little to add to what Omega said. Steve (or whatever your name is), you have proven to me time and time again that you are unable to answer direct questions, are unwilling or unable to look at facts, and blatantly ignore anything that doesn't fit in with your personal opinion.

Did you strike a nerve? Yes, actually, you did. To call yourself a medical professional yourself, and give such unsubstantiated, nonsensical advice is shocking to me. To tell a 17-year old who is clearly not eating healthily and who is thinking about losing more weight that it's okay, and that her body will make sure that she isn't lacking in anything is nothing short of criminal. That anybody who would be entrusted with anybody else's well-being would be more interested in cementing their own opinion than somebody else's health is more than a little worrying. If you are indeed a medical professional (and I have my doubts at this precise moment), I fear for your patients. Clearly, the only thing you are interested in is your own opinion.

No shame on me whatsoever. I am used to being honest, and if you cannot handle that, then that's your problem, not mine. And if there is any shame to dish out, you might want to look at yourself before anything else. In all my time working I have never seen anybody so up their own behind, so arrogant, yet at the same time unable to read and understand information or do any kind of research that would help them understand.

From everything I have seen so far, there is no point in trying to have a conversation with you - you're incapable of staying on topic or reply to direct questions. Insisting on false information (see Pica) doesn't help either.

So to save myself a lot of time (and a lot of wanting to bang my head against a wall), I'll refrain from having any kind of 'conversation' with you. I will, however, refute any kind of wrong, questionable or dangerous advice that you might feel inclined to give out. Based on this trainwreck of a thread, that should be plenty to do.

 

[Omega]

OK, nurse.

I will ignore the slander and baiting.

Please refute the "digest the heart" claim of you and Omega.

You are in no position to try to call the shots.

We have thus far been more lenient than some boards regarding your postings.

You continue to not answer the questions posed of you.

 

[San2]

OK, nurse.

I will ignore the slander and baiting.

Please refute the "digest the heart" claim of you and Omega.

Nurse practitioner, please. If you want to come across as all high and mighty, you should know the difference.

There was no slander from anybody, unless you refer to to anything that doesn't agree with your opinion as slander. And the only person baiting was and is you.

There was no mention of 'digesting the heart'. Yet another proof of you being unable/unwilling to read and comprehend. To that degree, there is nothing to refute there. Please refer to the actual post, the linked study and general medical knowledge, as well as the questions posed to you if anything is unclear.

You are indeed walking a fine line here, as Omega pointed out.

 

[Omega]

It is always interesting to see what universally acknowledged experts have to say about medical issues (instead of a self proclaimed allegedly qualified person posting on a forum).

This is what the Harvard School of Public Health have to say about protein:
(the article is long - so I will split it over several postings).




Introduction
Until recently, protein got little attention. Like a quiet child in a classroom of rowdies, it was often overshadowed by fat, carbohydrates, and vitamins. That’s changing. Lately there’s been an explosion of interest in protein, largely triggered by high-protein diets for weight loss.

Surprisingly little is known about protein and health. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues (1). That’s just about 8 grams of protein for every 20 pounds of body weight. Beyond that, there’s relatively little solid information on the ideal amount of protein in the diet, a healthy target for calories contributed by protein, or the best kinds of protein.

Around the world, millions of people don’t get enough protein. Protein malnutrition leads to the condition known as kwashiorkor. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

In the United States and other developed countries, getting the minimum daily requirement of protein is easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult.

All Protein Isn’t Alike
Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more “essential” amino acids—that is, amino acids that the body can’t make from scratch or create by modifying another amino acid. Called incomplete proteins, these usually come from fruits, vegetables, grains, and nuts.

Vegetarians need to be aware of this. To get all the amino acids needed to make new protein—and thus to keep the body’s systems in good shape—people who don’t eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.

The Protein Package
Animal protein and vegetable protein probably have the same effects on health. It’s the protein package that’s likely to make a difference.

A 6-ounce broiled porterhouse steak is a great source of complete protein—about 40 grams worth. But it also delivers about 38 grams of fat, 14 of them saturated. (2) That’s more than 60 percent of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. (2) A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat. (2)

The bottom line is that it’s important to pay attention to what comes along with the protein in your food choices. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins, and minerals. Nuts are also a great source of healthy fat. While many think of nuts as just another junk food snack, in reality they are excellent sources of protein and other healthful nutrients. Learn why nuts are healthy for the heart.

The best animal protein choices are fish and poultry. If you are partial to red meat, such as beef, pork, or lamb, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet, for several reasons: Research suggests that people who eat even modest amounts of red meat have a higher risk of developing colon cancer, heart disease, and diabetes, and a higher risk of dying from heart disease, cancer, or any cause. (3–7) There’s also substantial evidence that replacing red meat with fish, poultry, beans, or nuts, could help prevent heart disease and diabetes—and could lower the risk of early death. Additionally, recent research shows that red meat consumption may increase risk of type 2 diabetes:

People who started eating more red meat than usual were found to have a 50% increased risk of developing type 2 diabetes during the next four years.
Researchers also found that those who reduced red meat consumption lowered their type 2 diabetes risk by 14% over a 10-year follow-up period.
So make red meat (beef, pork, lamb) only an occasional part of your diet—no more than two 3-ounce servings a week—if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that’s linked even more strongly to cancer, heart disease, and diabetes risk. (Processed meats are very high in sodium, which may be one reason why they are associated with higher disease risks. Learn more about why cutting salt and sodium is good for your health, and learn what you can do to lower your risk of type 2 diabetes.)

Protein and Chronic Disease
The most solid connection between protein and health has to do with allergies. Proteins in food and the environment are responsible for these overreactions of the immune system. Beyond that, relatively little evidence has been gathered regarding the effect of protein on the development of chronic diseases.

Cardiovascular disease: One concern about the high-protein diet craze has been that eating diets high in protein and fat, and low in carbohydrate, would harm the heart. Recent research provides reassurance that eating a lot of protein doesn’t harm the heart.

In fact, it is possible that eating more protein, especially vegetable protein, while cutting back on easily digested carbohydrates may benefit the heart. A 20-year prospective study of 82,802 women found that those who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease, compared to women who ate high-carbohydrate, low-fat diets. (8) But women who ate low-carbohydrate diets that were high in animal fats or proteins did not have a reduced risk of heart disease.

Diabetes: Although proteins found in cow’s milk have been implicated in the development of type 1 diabetes (formerly called juvenile or insulin-dependent diabetes), ongoing research has yielded inconsistent results. (9) The amount of protein in the diet doesn’t seem to adversely affect the development of type 2 diabetes (formerly called adult-onset diabetes), although research in this area is ongoing. A recent 20-year prospective study in women suggests that eating a low-carbohydrate diet that is high in vegetable sources of fat and protein may modestly reduce the risk of type 2 diabetes.(30)

Cancer: There’s no good evidence that eating a little protein or a lot of it influences cancer risk. Eating a lot of red meat is linked to an increased risk of colon cancer, however, as is eating processed meat. (3)

Osteoporosis: Digesting protein releases acids that the body usually neutralizes with calcium and other buffering agents in the blood. Eating lots of protein, such as the amounts recommended in the so-called low-carb or no-carb diets, takes lots of calcium. Some of this may be pulled from bone. Following a high-protein diet for a few weeks probably won’t have much effect on bone strength. Doing it for a long time, though, could weaken bone. In the Nurses’ Health Study, for example, women who ate more than 95 grams of protein a day were 20 percent more likely to have broken a wrist over a 12-year period when compared with those who ate an average amount of protein (less than 68 grams a day). (10) But this area of research is still controversial, and findings have not been consistent. Some studies suggest increasing protein increases risk of fractures; others associate high-protein diets with increased bone -mineral density. The evidence is inconclusive, and more research is needed.

 

[Omega]

article continued from last posting

Protein and Weight Control
The notion that you could lose weight by cutting out carbohydrates and eating plenty of protein was once tut-tutted by the medical establishment, partly because such diets were based on little more than interesting ideas and speculation. In the past few years, head-to-head trials that pitted high-protein, low-carbohydrate diets against low-fat, high-carbohydrate diets have provided some evidence that a low-carbohydrate diet may help people lose weight more quickly than a low-fat diet, although so far, that evidence is short term.

In two short, head-to-head trials, low-carb approaches worked better than low-fat diets. (11, 12) A more-recent year-long study, published in 2007 in the Journal of the American Medical Association, showed the same thing. (13) In this study, overweight, premenopausal women went on one of four diets: Atkins, Zone, Ornish, or LEARN, a standard low-fat, moderately high-carbohydrate diet. The women in all four groups steadily lost weight for the first six months, with the most rapid weight loss occurring among the Atkins dieters. After that, most of the women started to regain weight. At the end of a year, it looked as though the women in the Atkins group had lost the most weight since the start of the study, about 10 pounds, compared with a loss of almost 6 pounds for the LEARN group, 5 pounds for the Ornish group, and 3½ pounds for the Zone group. Levels of harmful LDL, protective HDL, and other blood lipids were at least as good among women on the Atkins diet as those on the low-fat diet.

If you read the fine print of the study, though, it turns out that few of the women actually stuck with their assigned diets. Those on the Atkins diet were supposed to limit their carbohydrate intake to 50 grams a day, but they took in almost triple that amount. The Ornish dieters were supposed to limit their fat intake to under 10 percent of their daily calories, but they got about 30 percent from fat. There were similar deviations for the Zone and LEARN groups.

What about longer term studies? POUNDS LOST (Preventing Overweight Using Novel Dietary Strategies), a two-year head-to-head trial comparing different weight loss strategies found that low-carb, low-fat, and Mediterranean-style diets worked equally well in the long run, and that there was no speed advantage for one diet over another. (31) What this and other diet comparisons tell us is that sticking with a diet is more important than the diet itself. (Read more about the POUNDS LOST weight loss trial.)

Why, in some studies, do high-protein, low-carb diets seem to work more quickly than low-fat, high-carbohydrate diets, at least in the short run? First, chicken, beef, fish, beans, or other high-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer and get hungrier later. Second, protein’s gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick hunger-bell-ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or baked potato. Third, the body uses more energy to digest protein than it does to digest fat or carbohydrate. (14)

No one knows the long-term effects of eating high-protein diets with little or no carbohydrates. Equally worrisome is the inclusion of unhealthy fats in some of these diets. There’s no need to go overboard on protein and eat it to the exclusion of everything else. Avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients. It’s also important to pay attention to what accompanies protein. Choosing plant-based high-protein foods that are low in saturated fat will help the heart even as it helps the waistline. (8)

Straight Talk about Soy
Soybeans in bowlOne protein source that has been getting a lot of attention is soybeans. We’ve been told that regularly eating soy-based foods lowers cholesterol, chills hot flashes, prevents breast and prostate cancer, aids weight loss, and wards off osteoporosis. Some of these benefits have been attributed to a unique characteristic of soybeans—their high concentration of isoflavones, a type of plant-made estrogen (phytoestrogen).

As is so often the case, some of the claims made for soy were based on preliminary evidence, while others go far beyond the available evidence. Back in 1999, the Food and Drug Administration let companies claim that foods containing soy protein “may reduce the risk of heart disease.” (15) The claim was based on early research showing that soy protein lowered levels of LDL (bad) cholesterol. A number of solid studies done since then have tempered this finding, (16) as well as those regarding soy’s effects on other conditions.

Heart disease: A 1995 meta-analysis of 38 controlled clinical trials showed that eating approximately 50 grams of soy protein a day in place of animal protein reduced total cholesterol levels by 9.3 percent, LDL cholesterol by 12.9 percent, and triglycerides by 10.5 percent. (17) Such reductions, if sustained over time, could have meant a 20 percent reduction in the risk of heart attack, stroke, or other forms of cardiovascular disease. An updated look at the soy story, which includes several strong studies published since 2000, isn’t so bullish on soy and cholesterol. According to this comprehensive update of soy research by the American Heart Association’s (AHA’s) nutrition committee, eating 50 grams of soy a day lowers LDL only about 3 percent. (16) Keep in mind that 50 grams of soy protein is more than half the average person’s daily protein requirement. It’s the equivalent of 1½ pounds of tofu or eight 8-ounce glasses of soy milk a day.

All this doesn’t mean you need to turn up your nose at tofu, tempeh, or soy milk, or ignore edamame (a fancy name for soybeans). The AHA committee says that even though soy protein itself has little direct effect on cholesterol, soy foods are good for the heart and blood vessels because they usually replace less healthful choices, like red meat, and because they deliver plenty of polyunsaturated fat, fiber, vitamins, and minerals, and are low in saturated fat.

Hot flashes: Soy has also been investigated as a treatment for hot flashes and other problems that often accompany menopause. In theory, this makes sense. Soybeans are rich in phytoestrogens. In some tissues, these substances mimic the action of estrogen. So they could cool hot flashes by giving a woman an estrogen-like boost during a time of dwindling estrogen levels. Yet carefully controlled studies haven’t found this to be the case, (18, 19) and the AHA committee concludes that soy hasn’t been shown to ease hot flashes and other symptoms of menopause. (16)

Breast cancer: Phytoestrogens don’t always mimic estrogens. In some tissues they actually block the action of estrogen. If such estrogen-blocking action occurs in the breast, then eating soy could, in theory, reduce the risk of breast cancer because estrogen stimulates the growth and multiplication of breast and breast cancer cells. But studies so far haven’t provided a clear answer, with some showing a benefit and others showing no association between soy consumption and breast cancer. (16, 20-22) In fact, a handful of unsettling reports suggests that concentrated supplements of soy proteins may stimulate the growth of breast cancer cells. (23, 24) Timing of soy intake may make a difference: The Shanghai Women’s Health Study, for example, found that women with the highest soy protein intakes throughout adolescence and early adulthood had nearly a 60 percent lower risk of pre-menopausal breast cancer than women with the lowest intakes. (32)

Other cancers: Although substances in soy could conceivably protect against endometrial, ovarian, colorectal, prostate, and other cancers, there is no good evidence for this.

Memory and thinking ability: A few studies have raised the possibility that eating soy could help prevent the age-related loss of memory or decline in cognitive function. Recent trials have yielded contradictory results in this area, with one showing a benefit for soy, (25) and others showing no benefit. (26-28, 33) Other studies suggest that too much soy could lead to memory problems. Among older women of Japanese ancestry living in Hawaii, those who relied on the traditional soy-based diet were more likely to have cognitive problems than those who switched to a more Western diet. (29) This finding, which has yet to be confirmed by other long-term studies, could result from excessive intake of phytoestrogens or inadequate intake of something found in animal products, such as vitamin B-12.

Finally, there’s no evidence that pills containing isoflavones extracted from soybeans offer benefits, and some studies raise concerns about harmful side effects. (16)

 

[Omega]

article continued from the last posting.

The Bottom Line: Recommendations for Protein Intake
Pay attention to the protein package. You rarely eat straight protein. Some protein comes packaged with healthful fiber and micronutrients, such as beans, nuts, and whole grains. Some protein comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. Fish and poultry are the best choices for meat eaters; if you are partial to red meat, such as beef, pork or lamb, steer yourself toward the leanest cuts, and make it only an occasional part of your diet. If you like dairy products, skim or low-fat versions are healthier choices.
Get a good mix of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.
Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein intake improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.
Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. Butif you haven’t grown up eating lots of soy, there’s no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won’t offer any health benefits and we can’t be sure that there is no harm.
Recipes for Health

Wild Salmon salad

Fish is a delicious and heart-healthy source of protein. Try this Wild Salmon Salad, courtesy of Richard Vellante, executive chef at Legal Sea Foods.

References
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2. USDA Nutrient Database for Standard Reference, Release 14. US Department of Agriculture.

3. World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Washington DC: AICR, 2007.

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5. Aune D, Ursin G, Veierod MB. Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. DiabetologiaOpens in New Window. 2009;52:2277–87.

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13. Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007; 297:969–77.

14. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004; 23:373–85.

15. Health claims: Soy protein and risk of coronary heart disease. Code of Federal Regulations 21CFR101.82 (2001).

16. Sacks FM, Lichtenstein A, Van Horn L, Harris W, Kris–Etherton P, Winston M. Soy protein, isoflavones, and cardiovascular health. An American Heart Association science advisory for professionals from the nutrition committee. Circulation. 2006.

17. Anderson JW, Johnstone BM, Cook–Newell ME. Meta–analysis of the effects of soy protein intake on serum lipids. N Engl J Med.1995; 333:276–82.

18. Krebs EE, Ensrud KE, MacDonald R, Wilt TJ. Phytoestrogens for treatment of menopausal symptoms: a systematic review. Obstet Gynecol. 2004; 104:824–36.

19. Kronenberg F, Fugh-Berman A. Complementary and alternative medicine for menopausal symptoms: a review of randomized, controlled trials. Ann Intern Med. 2002; 137:805–13.

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21. Michels KB, Mohllajee AP, Roset–Bahmanyar E, Beehler GP, Moysich KB. Diet and breast cancer: a review of the prospective observational studies. Cancer. 2007; 109:2712–49.

22. Linos E, Willett WC. Diet and breast cancer risk reduction. J Natl Compr Canc Netw. 2007; 5:711–718.

23. de Lemos ML. Effects of soy phytoestrogens genistein and daidzein on breast cancer growth. Ann Pharmacother 2001; 35:1118–21.

24. Allred CD, Allred KF, Ju YH, Virant SM, Helferich WG. Soy diets containing varying amounts of genistein stimulate growth of estrogen–dependent (MCF-7) tumors in a dose–dependent manner. Cancer Res. 2001; 61:5045–50.

25. Kritz–Silverstein D, Von Muhlen D, Barrett-Connor E, Bressel MA. Isoflavones and cognitive function in older women: the SOy and Postmenopausal Health In Aging (SOPHIA) Study. Menopause. 2003; 10:196–202.

26. Kreijkamp-Kaspers S, Kok L, Grobbee DE, et al. Effect of soy protein containing isoflavones on cognitive function, bone mineral density, and plasma lipids in postmenopausal women: a randomized controlled trial. JAMA. 2004; 292:65–74.

27. Fournier LR, Ryan Borchers TA, Robison LM, et al. The effects of soy milk and isoflavone supplements on cognitive performance in healthy, postmenopausal women. J Nutr Health Aging. 2007; 11:155–64.

28. Ho SC, Chan AS, Ho YP, et al. Effects of soy isoflavone supplementation on cognitive function in Chinese postmenopausal women: a double-blind, randomized, controlled trial. Menopause. 2007; 14:489–99.

29. White LR, Petrovitch H, Ross GW, et al. Brain aging and midlife tofu consumption. J Am Coll Nutr. 2000; 19:242–55.

30. Halton TL, Liu S, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes in women. Am J Clin Nutr. 2008;87:339-46.

31. Sacks FM, Bray GA, Carey VJ, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med. 2009; 360:859-873.

32. Lee SA, Shu XO, Li H et al. Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study. Am J Clin Nutr. 2009. 89:1920-6.

33. Basaria S, Wisniewski A, Dupree K et al. Effect of high-dose isoflavones on cognition, quality of life, androgens, and lipoprotein in post-menopausal women. J Endocrinol Invest. 2009. 32:150-5.


I'll stick with the opinion of the Harvard School of Public Health and the The Institute of Medicine thanks.

Steve - you always think that you are right - but I'd rather go with the respected authorities.