Leucine May Be Key to High-Protein Weight Loss Diet

The research supporting high protein diets continues to roll. And in the last study, the researchers suggest the key to losing fat and keeping muscles can be found in an ingredient in protein-rich animal foods.

Since high protein foods, such as meats, are often charged into harmful saturated fats, some experts suggest by avoiding them to reduce waist and heart disease. But in practice, these plans generally translate into excess of consumption of simple carbohydrates that drive the risk of obesity and type 2.

For experts to continue to determine the ideal calorie combination that should come from protein, carbohydrates and fats for the hungry Americans for weight loss responses.

Donald Layman nutritionist, PhD, says high protein foods in Leucine's amino acid help maintain muscle mass, reducing body fat during weight loss.

"When studying exercise and how muscle develops, we have discovered that leucine has a particularly unique effect in that it saves muscle proteins during weight loss, so you only lose fat and not Muscle, "Lay, at the University of Illinois in Urbana-Champaign, WebMD account. "While most dietary plans talk about proteins as percentage of total calories, we look at protein needs based on individual body weight and leucine intake designed to lose weight without losing the skinny muscle."

Leucine, which is not produced by the human body, is found in animal foods rich in protein, such as meat, chicken, fish, dairy and eggs.

In two studies in the February issue of the Journal of Nutrition, Layman compared a larger protein regime, rich in leucine with the typical American high-carbohydrate diet in 24 middle-aged women who were mediated with About 182 pounds. Both food plans are within the recommended intervals of ingestion of protein, carbohydrates and fat in guidelines issued in September last by the National Academies Medicine Institute.

All women consumed about 1,700 calories per day, but the protein rich group has approximately 30% of their protein calories, 41% carbohydrates and 29% of fat sources. They average about 125 grams of protein per day, with a goal of 0.73 grams per pound of body weight.

Mens Diet Plan For Weight Loss - Leucine May Be Key to High-Protein Weight Loss Diet

Every day during the 10-week study, they ate about 10 ounces of meat - including a portion of beef - as well as three portions of milk or cheese with low fat and at least Five portions of vegetables. The study was funded by beef producers and Kraft foods, which makes dairy products as well as the USDA and Illinois advice on food and agricultural research.

Meanwhile, women's high-carbohydrate group ate only half the protein, obtaining 16% of its total protein calories, 58% carbohydrates and 26% fat. They calculated 0.36 grams of protein per pound of body weight. The guidelines for National Academies have announced five months ago suggest that most Americans receive between 10% -35% of protein calories, 45% -65% carbohydrates, 20% -35% fat.

Although all women lost about 16 pounds each, those in the group of higher proteins lost more body fat and maintained more lean muscles than those of the high carbohydrate group. "However, when we followed four months later, we discovered that the group of higher proteins continued to lose weight while the high carbohydrate group had plated and did not lose additional weight," says Layman.

Researchers also found that the top protein group had blood sugar levels, making them less prone to type 2.

However, those who eat the most typical high carbohydrate diet had lower cholesterol levels. At the end of the study, its "bad" LDL cholesterol levels fell 16% and its total cholesterol fell 12% - this is almost double those that get more protein. Notes Layman There was no change in triglyceride levels in the high carbohydrate group, but the higher protein eaters had a decrease of 22%.

These mixed results left a observed nutritionist with mixed feelings.

"This is certainly interesting and stresses that the need to re-evaluate where our focus should determine exactly how much we should be consuming proteins, carbohydrates and fat," says Alice H. Lichtenstein, DSC, Nutrition Professor University of Tufts and vice president of the American Heart Association nutritional committee.

"However, what concerns me is that in this study, they provided all the food for four weeks so they could ensure that participants who were getting more protein had very lean meat. They also received intensive advice. In the next six weeks ... and they still had no good cholesterol reductions like those eating what is a typical diet, "says WebMD. "If you tell someone to eat seven portions of beef per week, I doubt they are so careful in choosing the most rinse cuts of beef, and as a result, they can consume even more fat and saturated dietary cholesterol. Also, if I was advising someone to eat more protein to get leucine, I would emphasize roasted or grilled fish, non-wholesale dairy products and legumes. "

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Protein is key for healthy weight loss - Mens Diet Plan For Weight Loss

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