Tips From Nutrition Focus
Weight Loss Tip:
Is a High Protein Diet Healthy?
The popular diet these days still seems to be the high protein/low carb diet. These diets promise quick weight loss but are they really safe to follow?
12 reasons to Avoid High Protein Diets:
1. They do not represent or teach nutritionally balanced eating. Therefore when people go off of the diet they have not learned anything and go back to "bad" eating habits. This encourages gaining weight back.
2. Most high protein foods are also high in cholesterol and saturated fat, which are now established as major culprits in increasing your cholesterol as well as the risk for heart attack and stroke.
3. These diets overload you with protein, which results in loss of calcium from your bones, which can lead to osteoporosis. Protein overload over a longer period of time can also put additional strain on your kidneys as they try to eliminate large amounts of urea, a by-product of protein metabolism.
4. These diets frequently forbid foods such as certain fruits and vegetables that are known to lower the risk of heart disease and many cancers.
5. These diets deprive you of carbohydrates, the nutrient group most readily converted to energy. Even moderately active people will notice this lack of energy during exercise. Any diet that cuts out an entire food group should put up a red flag!
6. These diets deprive your brain of glucose (what carbohydrates are broken down into), which it needs for normal functioning. The result may be a slowdown in thinking and reaction time.
7. These diets deprive you of the enormous health benefits of fiber, which is a form of complex carbohydrate (cellulose). Fiber is found in many whole-grains, beans, fruits and vegetables.
8. These diets may be deficient in certain essential vitamins. Indeed, some high protein diets even require you to take vitamin supplements for the sake of your health but supplements should not be the only source of nutrients.
9. These diets can cause potentially dangerous changes in your body chemistry.
10. These diets
run contrary to the latest World Cancer Research Fund Report,
11. These diets deliver temporary weight loss. But a large part of it is water weight and lean muscle mass - not stored fat. (You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones, that your body makes.) In addition, weight gain is usually rapid once you go off of the diet.
12. Finally, it's worth knowing that while your body burns up 23 calories for every 100 carbohydrate calories it 'digests', it only burns up 3 calories for every 100 fat calories it 'digests'.
Bottom line is that high protein, no or low carb diets are not the way to go. If you need to lose weight first speak with your doctor. If they give you the go ahead then shoot for healthier eating from ALL the food groups, watching portion sizes. cutting back on high fat and high sugary foods and beverages and starting a regular exercise program. This type of weight loss will increase your health and will last a lifetime! If you are not sure what changes need to be made to your diet contact a registered dietitian!
Eating Fish for Good Health
Seafood is a very nutritious protein source and contains little to no
saturated or artery-clogging fat. Most fish and seafood is full of fat but it is the "good" fat or "healthy" type of
Seafood reduces the risk of heart
disease in several interrelated ways. The first is by substitution:
Selecting fish or shellfish (instead of red meat, cheese or other
fatty meats) as your protein source cuts your saturated fat intake.
This helps decrease blood levels of harmful LDL cholesterol, and thus,
your risk of heart disease.
Make Your Workout Fun
Enjoying your workout helps you to stick with it. To help yourself choose an exercise that is right for you make a list of your favorite everyday activities, and incorporate them into your fitness plan. For example if you enjoy walking your dog, schedule longer walks. If you enjoy biking, schedule regular bike rides and choose a route that challenges you. Remember to incorporate these activities along with more traditional forms of exercise such as weight training, flexibility training and cardiovascular programming. Bring along your spouse or friend to make it even more enjoyable.