Eat More Protein to Lose Weight Article - Triathlon Week

Robert G. · 06-15-2003, 08:22 PM

Want to lose fat? Recently published research shows that increasing protein and decreasing the amount of carbohydrates you eat may be the best way. Subjects in one study who increased their protein intake to .73 grams per pound of bodyweight lost twice as much bodyweight and significantly less muscle than subjects who ate a high carbohydrate diet that consisted of the same amount of calories but half as much protein. Both groups of subjects decreased their total cholesterol levels but the high protein group also decreased trigylceride levels, which play a role in measuring your risk for heart disease. The dieters in the high protein group also had more stable blood sugar levels and remained full for a longer period of time after each meal.

These results show that simply cutting calories isn't the best way to lose weight. Increasing the amount of protein you eat every day by eating more lean meats or drinking a couple of protein shakes and reducing the calories you consume can double your weight loss efforts. You don't have to completely eliminate carbohydrates from your diet either, since the subjects in this study still got about 30% of their daily calories from carbohydrates. This provides ample room to eat lots of nutrient rich fruits and vegetables.

Source: Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles During Weight Loss in Adult Women.

source: Physicallyelite.com

angela1207 · 06-16-2003, 03:41 AM

thanks for the protein article- but my biggest question is how does that effect running and endurance athletes??? I always thought we need high carbs in order to have enough glycogen for the muscles so we can perform. How can the muscles have enough glycogen to work right if you deplete it with a long run or bike and then eat high protein and not enough carbs per day?

Is there any articles that address this issue? thanks Angela

CajunRider · 11-21-2003, 11:46 AM

Here is my experience after 3 months on a Low Carb diet.
Weight loss only 5 lbs but I am gaining muscle. Lost 2 inches from my gut!
Cholesterol from 350 down to 178.
Triglyceride from 400 down to 140.
My endurance level stays about the same although I drastically change my nutrition regimen.

On threshold training (short periods), I now drink water and take salt tablets (no more gatorade) if I need the electrolytes.

On long base ride (60+ mile) or run (15 + mile) I alternate between gatorade and water/salt. I only take gel packs if I plan to push and use up energy faster than my body can burn fat to provide it.

I now find myself entering ketosis/lipolysis fat burning process much earlier than before and the transition between carb burning to fat burning happens quickly. In 3 moths I've got my body to change the ratio of glycogen/fat that are used to provide energy.

So far so good, I've achieved my goal of lowering my cholesterol without taking my company doctor's advice of taking Lipitor. Good thing I have 3 brothers and 1 sister who are MD's to help me sort this out.

By the way I am not really on Atkin since I don't force myself to eat high fat stuff. Basically I am eating the same things as I did except that I take out the carb and add a tiny bit more of the other to keep my calories intake the same. For example: I used to eat steak with steamed brocoli and baked potato. I now eat a slightly larger steak with more brocoli and no baked potato.