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Nutrition Tips & Strategies

December 28, 2010

How Whey Protein Controls The Appetite

One of the hardest aspects of starting a new diet plan is appetite control. Now, we’re not talking about ultra-restrictive dieting here, because those are just silly and only result in rebounds and misery.

What we’re referring to is any dietary switch that requires you to pay attention to some aspect of your nutrition with the goal of dropping body fat and improving health. Whether it be carbohydrate cycling or calorie confusion, any time you make a conscious effort to improve what you feed your body, your appetite can be your biggest enemy.

Say you’re simply trying to eat less on days that you’re not active – days you’re stuck at work and aren’t able to make it out for your nightly run or weight workout – it’s your appetite that can get in the way of helping you achieve your goals. Or you’re trying to avoid eating too much at your next Holiday meal (you know the ones… where you eat so much you feel sick afterwards despite all intentions of not doing so).

But luckily, scientists have spent time in the lab figuring out which foods can help you eat less or avoid eating something that really isn’t conducive to your healthy eating plans.

One of the foods that shows great promise for helping you hold back and prevent food blunders is whey protein.

Yes, you read that right: good ol’ whey protein powder.

In several different scientific investigations, whey has been compared to other protein sources and against carbohydrates and fiber, and has been shown to decrease food intake and improve appetite one to four hours later.

In other words, you’ll be less tempted to eat until you feel like you’re going to burst if you drink whey protein before a big meal.

In a recent Australian study, an isocaloric drink containing whey was compared to tuna, turkey and egg four hours before 22 lean, healthy men were presented with a buffet meal (all men took in the same calories and grams of protein). The whey protein was found to elicit a higher insulin response and lower glucose response than the other protein meals. The whey also resulted in lower hunger scores and reduced food intake at the buffet.

So, calorie for calorie, and protein gram for protein gram, whey protein does the best job at helping you feel more satisfied and preventing you from overeating when tempted by a ton of good food.

In another recent study from the Netherlands, researchers compared whey protein to soy and casein (casein is the other protein found in milk) on satiety and hunger. Twenty 25 healthy men and women were given a custard breakfast made with either whey, soy or casein protein and then presented with a lunch 3 hours later. The protein in the custard was either 10% of the total custard calories or 25%.

At 10% energy, the whey protein suppressed appetite and improved satiety more than the soy and casein protein. This was connected to increases in blood amino acids after taking the proteins, with whey stimulating greater increases than the other proteins. At 25% energy of the custard, all of the proteins had a similar effect on appetite and satiety.

From this study, we learned that whey at even small doses decreases appetite compared to other proteins. But, when the proteins are taken at high doses, they all prevented overeating.

So, if you only want to take in a few calories of protein before a big meal, your best choice is whey protein above soy and casein.

Finally, not overly surprisingly, whey in either a solid or liquid form was found to be superior to sugar in either solid or liquid form for reducing food intake and improving satiety.

Again, if you’re looking to control your appetite for any reason at all, choose whey protein over most other proteins and especially over sugars.

Whey can help you stick to your dietary plan and ensure you don’t overeat when faced with temptations. But, remember that this is all within the context of healthy and not over-restrictive eating patterns. Starvation diets will always result in bad outcomes even if they initially make you skinny.

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December 13, 2010

How To Lose Weight During Holidays

Hello there,
Sam here from Fitness Concepts. Wouldn’t be nice to lose weight during the Holidays while others are gaining.
If you said YES then please keep reading.
Prograde Nutrition has done it again! Ya know, there’s a good reason I partner with them. They bring you the best nutrition education possible absolutely FREE!

Their Holiday Survival Guide webinar reveals ten simple strategies to help you get through the holidays unscathed. In fact, when you use this easy-to-follow system you can actually LOSE 5 pounds during the holidays!

They’ve even included a handy scoring sheet you can print off to make your life even easier.

Hey, why gain 5 pounds this holiday season when you can LOSE 5??

(again, it’s completely free of charge)

Check out the Ultimate Holidays Survival Guide by clicking the link below:

Click Here

Committed to your health and fitness goals,
Dr. Saman Bakhtiar
PS – Because this system will be even easier if you do it with a buddy, I urge you to forward this to friends and family members so you can team up with them.

Click Here To Get it

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November 18, 2010

Obliterate Stubborn Belly Fat With This Nutrient

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

More and more research is coming out showing that protein is a major player in your weight loss success. One way it does this is through the “thermic effect” of food.  Some of you may have heard of this term, but don’t really understand what it means.
The definition of the thermic effect of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

Every time you consume food your body burns calories to digest that food.  The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.
For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein.

So roughly your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.

This can be significant when it comes to successfully losing weight as you can see from this research study.

In 2008 a study conducted at the University of Illinois studied the interaction of 2 diets (high protein, reduced carbohydrates vs low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss.

The study was a 4-month weight loss trial and the diets were equal in total energy, but differed in protein content and the ratio of carbohydrates to protein.

The exercise comparisons were lifestyle activities which was the control vs a supervised exercise program of cardio and resistance training.

Subjects in the Protein and the Protein + Exercise groups lost more total weight and fat mass than the Carbohydrate and Carbohydrate + Exercise groups.  They also tended to lose less lean body muscle as well.

The exercise increased the loss of body fat and preserved lean muscle.

This study demonstrated that a healthy diet plan with higher protein and reduced carbohydrates combined with exercise improved body composition during weight loss.

Other studies have replicated these results and have shown that a higher protein diet of at least 1.5 grams per kilogram of bodyweight and reduced carbohydrates of 120-200 grams per day appear to enhance and improve weight loss due to a higher loss of body fat and reduced loss of lean body mass.

Short-term studies report beneficial effects that include:

1.  Satiety (fullness)
2.  Increased thermogenesis (faster metabolism through the thermic effect of food)
3.  Sparing of muscle protein loss (less lean muscle loss)
4.  Improved glycemic control (your body uses the sugars more for energy instead of storing them as fat)

These results are likely occurring from lower carbohydrates, which result in lower blood glucose levels as well as higher protein providing increased Branched Chain Amino Acid Leucine levels.

Increased protein intake also triggers the hormone glucagon, which is the counteracting hormone to insulin and helps to keep your insulin from spiking.  This minimizes your chances of storing blood sugars as fat.

A key element in a higher protein diet appears to be the higher levels of the Branched Chain Amino Acid Leucine and its regulatory actions on muscle protein synthesis, controlling your insulin signal and the ability to use glucose for energy rather than fat storage.

If you are like many weight loss seekers you do not eat enough protein in your healthy diet plans and especially not enough protein that contains the key Branched Chain Amino Acid Leucine.

Saying you are going to eat a high protein diet for the next 3 months is great, but that isn’t going to help you with long-term weight loss.  Essentially you need to maintain a higher protein diet long-term and the research studies are showing that long-term weight maintenance is better when following a higher protein diet compared to a moderate to high carbohydrate diet.

Now the biggest obstacle is consuming enough protein.  Some are not big meat eaters and that is fine, but it does make it harder to get in the suggested amount of lean protein required to maximize your fat loss and long-term weight maintenance.

This is where a protein shake can be beneficial to your overall success.

A cold-processed protein powder that also contains plenty of Branched Chain Amino Acids particularly Leucine is what you want to look for so that you can benefit from the lean muscle growth, increased metabolism, and accelerated fat loss.  Make sure it is cold-processed protein because many cheaperprotein powdersuse heat in their processing methods.  What this does is damage the fragile protein molecule and make the protein molecule less active and functional.  Essentially you get protein that is not as effective as it could be.

The Protein Powder That I Use And Recommend is Prograde

Click Here To Order For Yourself

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November 15, 2010

Health Benefits of Quinoa

The other day I got an email from my very good client and friend Devin. He was wondering about the health benefits of Quinoa.


I’ve heard a lot about Quinoa lately.

I think that will be a great topic for a blog/email to hear about it from the Fitness Expert.

Should it be treated like a veggie?



Brief History of Quinoa

Quinoa has been produced in South America since 3000 B.C., and although the Spanish conquistadors all but eliminated the existence of quinoa in an attempt to destroy the South American natives and their culture, quinoa is still an important seed crop for human consumption in the Andean region of South America.

Quinoa is able to grow in the severe cold and high altitude of the “altiplano” region of the Andes. Although quinoa is considered a grain, it’s technically the seed of a plant related to the beet, chard and spinach plants, and has been classified as a pseudo-cereal.

Quinoa can be substituted for almost any grain in any dish from soup to salad. The major quinoa producing countries are Peru, Bolivia and Ecuador, and although North American farmers are growing quinoa, they have been unable to match the quality of the quinoa grown in the Andean countries.

Click here to learn about recipes with Quinoa

Nutrients in Quinoa

Quinoa contains more protein than most grains and offers a more evenly balanced array of amino acids, the building blocks of protein, making quinoa an excellent protein source for vegetarians. Quinoa is being considered by NASA as a crop for Controlled Ecological Life Support System (CELSS) because of its high protein value and unique amino acid composition. Quinoa is an excellent source of magnesium and manganese. It’s a very good source of protein, vitamin B2, vita­min E, and dietary fiber. It’s a good source of the minerals iron, phosphorus, copper, and zinc.

Quinoa, uncooked Nutritional value per
100 g (3.5 oz)
Energy 1,539 kJ (368 kcal)
Carbohydrates 64 g
Dietary fiber 7 g
Fat 6 g
Protein 14 g
Thiamine (Vit. B1) 0.36 mg
Riboflavin (Vit. B2) 0.32 mg
Vitamin B6 0.5 mg
Folate (Vit B9) 184 μg
Vitamin E 2.4 mg
Iron 4.6 mg
Magnesium 197 mg
Phosphorus 457 mg
Zinc 3.1 mg
A comprehensive breakdown of nutrients can be found in the Nutrition database where this food can also be added to a meal planner.

Quinoa for Celiac DiseaseOrganic Quinoa

Quinoa is gluten free, and is a safe alternative for wheat/gluten intolerant individuals, and celiac disease sufferers.

Quinoa for Weight Loss

Quinoa has been found to be more satiating than wheat or rice, and may be exploited for it’s potential impact on eating behavior.

Quinoa for Malnutrition

A study by the Department of Applied Nutrition and Food Chemistry in Sweden has demonstrated the effectiveness of quinoa as an infant food for undernourished children.

Adverse Reactions

Quinoa contains oxalate, and should be avoided by individuals with a history of kidney stones containing oxalate.

Here is a great resource for recipes with Quinoa

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