Tag Archives: Fitness

High Protein, Low GI Diet Aids Weight Loss: Study

High protein, low-gi-diet

According to a recent study published in the New England Journal of Medicine, a high protein, low GI diet promotes better long-term weight loss in most people.

Conducted in Europe, the research demonstrated that dieters who ate lean meats, fibrous vegetables and whole grains tended to stay trim much longer than those who ate less meat and foods with high-glycemic-indexes.

An Effective, Healthy Strategy

When dieters attempt to drop unwanted fat, they tend to go on crash diets that cut calories substantially. Unfortunately, this can lead to all sorts of problems, including fatigue, nutritional deficiencies and muscle loss. Studies have shown that a high protein, low GI diet can help people lose fat without losing muscle in two ways: first, lean meats provide the building blocks that help maintain muscle mass; second, because they prevent insulin spikes and promote stomach satiety, fibrous foods tend to prevent the formation of new fat, while curbing hunger at the same time.

By eating these types of foods, people don’t only tend to experience successful weight loss; they usually are able to keep from gaining the weight back.

What to Eat

According to health and fitness expert, Paul A. Achoa, dieters should focus on lean meats instead of beef and pork.

“You don’t want to start eating a lot of fatty meats,” he said, “Instead, look for fish or lean chicken and turkey breast meat. If you don’t like meat, you can take a supplement; however, you should be aware of potential protein powder side-effects before you buy a particular product.”

Although it may sound limiting, Achoa says there are a variety of tasty foods that can be included in a high protein, low GI diet.

“Basically, anything that has a lot of fiber is going to have a low glycemic index, because the fiber slows down digestion,” he said. “So whole grain cereals are a good choice. Most types of vegetables and beans are also perfect. Additionally, dieters can enjoy nuts and seeds as long as they don’t overindulge.”

HCG Drops Could Be Dangerous: Weight Loss Alert


For most people, weight loss is a challenge. Unfortunately, there are plenty of companies looking to take advantage of this fact by hawking ineffective and potentially dangerous dieting products. Before you buy hCG drops, learn what our health and fitness expert has to say.

Human chorionic gonadotropin

Numerous companies are marketing human chorionic gonadotropin as a dieting aid; however, according to health and fitness expert, Jake Weathers, there is no evidence that it works.

“The Food and Drug Administration recently sent warning letters to some of the larger companies currently marketing hCG drops,” he said. “According to the federal agency, there is no evidence that these supplements aid weight loss in any way.”

A hormone produced by the human placenta, human chorionic gonadotropin is currently approved to treat specific medical conditions, such as prepubertal cryptorchidism and hypogonadism. Unfortunately, it does have the potential to cause unpleasant side effects, an especially troubling concern for people who are using it to try to lose weight.

“The FDA has warned consumers to stay away from this supplement,” Weathers said. “When people decide to take dieting drugs, they usually have to balance potential side effects against their desire to drop fat. In this case, it’s clear the risk outweighs the benefit, especially since there may be no benefit at all.”

Smarter Options

The dieting industry rakes in billions of dollars every year, thanks to a seemingly endless amount of consumers looking for easy, quick results. According to Weathers, dieters will find much more success if they ignore fad products, such as hCG drops, and focus instead on healthy lifestyle changes.

“If you want to lose weight and keep it off, you must make long-term changes,” he said. “This means moving more and eating foods that are high in fiber and protein. There is no magic pill that will make you skinny. It just doesn’t exist and probably never will.”

How to Curb Your Appetite Naturally: Weight Loss

Protein can curb appetite

Weight loss can be difficult; however, according to a recent study you can curb your appetite naturally by eating the right foods.

British researchers have found that eating protein promotes the body’s natural development of a hormone, known as PYY. Previous studies suggest that PYY has the ability to aid weight loss by reducing hunger.

According to Rachel L. Batterham, M.D., of University College London, PYY may be one of the keys to slowing or reversing the obesity epidemic; however, many experts say dieters should use caution before they adopt a high protein diet.

Curb Your Appetite Naturally with Protein?

Although high-protein diets have been associated with leaner bodies; too much of a good thing can have drawbacks. According to health and fitness expert, Jake Weathers, dieters need the right balance if they want to get a healthy, attractive physique.

“A high protein diet is definitely a smart way to increase muscle mass and decrease unwanted fat,” he said. “That said, you still need to get adequate amounts of the carbohydrates and fats, or your body will not function properly.”

Weathers says both men and women need essential fatty acids to keep their hormones functioning properly; they also need carbohydrates to support mental function and aid muscle recovery. Still, he warns that not all carbohydrates and fats are the same.

“Healthy fats contain nutritious omega fatty acids and come from healthy foods, such as avocados, nuts, and fish,” he said. “Good complex carbohydrates are found in fibrous vegetables and whole grains foods.”

Lose Weight Eating Whatever? Study Clouds Issue


A clinical trial conducted by researchers from the Harvard School of Public Health seems to have confused the issue regarding the proper way to lose weight. According to the study, it doesn’t seem to matter whether you eat fewer carbs, less fat or consume more protein; as long as you are taking in fewer calories, you are going to get a trimmer waistline.

While this information may seem like common sense to some; it’s being seen as somewhat controversial in certain circles. Most dietitians and fitness experts have argued that high-protein, low-carbohydrate diets tend to encourage the most weight loss; however, this study appears to suggest that it really doesn’t matter what dieters eat.

What They Found

In conducting their study, researchers gave three groups of overweight people three separate diets: one high in fat, low in protein and carbohydrates; one high in protein and low in fats and carbs; and one high in carbs and low in protein and fat. Because each diet contained the same amount of calories, every participant saw about the same degree of weight loss, prompting the researchers to surmise that food choices mattered less than numerical caloric value.

What They Missed

It doesn’t take a genius to understand that cutting calories will result in weight loss; after all, it’s simple math. On the other hand, just because all of the study’s participants lost weight doesn’t mean their bodies looked the same.

Most experts agree that certain diets encourage the body to burn unwanted fat instead of muscle; while other diets do the opposite. If you consume a low-calorie diet consisting of low protein and lots of carbohydrates; you can expect a lot of your weight loss to come from muscle wasting. What’s more, if you are getting your carbohydrates from the wrong sources, your body is apt to look loose and jiggly and not lean and firm.

Invariably, dieters gain leaner, more attractive bodies when they eat more protein and get their carbohydrates from high-fiber vegetables and nutritious whole grains. Instead of adopting a typical low calorie diet, dieters would be well-served to adopt the Dukan Diet plan or the Ryan Reynolds diet, which consist of healthy fats and fibrous foods that enhance the body’s metabolism and boost its natural ability to burn fat, while protecting muscle tissue.

Even a Little Weight Loss Can Save your Life

Breast exam

New research suggests that even minimal weight loss could decrease a woman’s risk of developing breast cancer. Published in the Journal of Clinical Oncology, the study demonstrated that relatively slight reductions in body mass resulted in a drastic decrease of hormones linked to breast cancer.

A Host of Benefits

Besides lowering the risk of breast cancer, moderate weight loss has been linked to all sorts of health benefits. Unfortunately, many Americans struggle to maintain a healthy weight. If you’ve been having trouble dropping unwanted fat, there are some easy ways you can promote a leaner physique, without turning your life upside down.

“Many people are surprised to learn that even minor lifestyle changes can have a significant effect on their overall body mass index,” said Jake Weathers, a health and fitness expert, who specializes in diet and weight loss. “Just by increasing your protein and fiber intake, you will almost certainly see a change in your BMI, resulting in better health and a more attractive appearance.”

Weathers says overweight individuals can slowly lower their body weight by enjoying whole grain foods and lean meats.

“When you eat whole grains and lean meats, you’re consuming foods that have low glycemic indexes,” he said. “Because these foods take longer to digest, they prevent big insulin spikes that promote fat accumulation and increase appetite. They are also more filling, which tends to prevent over-eating.”

According to Weathers, if you don’t like fibrous vegetables, you should focus on eating whole grain foods, such as oatmeal and bran cereals.

“You can also eat a reasonable amount of almonds, peanuts and seeds, which are high in calories, but rich in fiber and omega fatty acids,” he said.

Making Big Gains

Although even moderate weight loss has been linked to better health; if you are overweight, you are still at a higher risk of developing certain types of diseases. If you are interested in faster fat loss, Weathers says you will need to get moving in addition to eating better.

“Although many people hate to hear it; our bodies were made to move,” he said. “If you are not moving much, you are creating the perfect environment for disease to develop and spread.”

How to Lose Fat without Losing Muscle

Lean, muscular body (photo by Eduardo Mendes)

For many, weight-loss can be a frustrating endeavor, especially if they are trying to maintain muscle mass throughout the process. Recently, our in-house bodybuilding expert offered tips to help you lose fat without losing muscle.

Healthy Fat Loss

According to fitness expert, Jake Weathers, most diets tend to result in the wrong kind of weight-loss, especially when dieters try to rush the process.

“If you want to know how to lose fat without losing muscle, what you are really asking is, how can I lose weight in a healthy, practical way,” he said. “Many people have unrealistic goals when it comes to trimming their waistlines. Typically, if you are losing more than a single pound per week, you are probably going to be losing the wrong kind of weight.”

Weathers says impatience frequently tempts people into adopting unhealthy dieting strategies that starve their bodies.

“If you limit yourself to very few calories on a daily basis, you will lose weight,” he said. “Unfortunately, you are going to lose both fat and muscle. Usually, this results in an unattractive physique that appears wasted and unhealthy.

Toning without Losing Muscle

According to Weathers, you can maintain muscle mass by dieting in the proper manner.

“To encourage the body to burn the right tissue, you need to eat strategically,” he said. “This means eating every two to three hours to stimulate your metabolism. You should also eat plenty of fiber and lots of protein to reduce insulin spikes and support your muscle tissue.”

To lose fat, Weathers says dieters should avoid sugar and any foods that have a high glycemic index. That said, to drop weight without losing muscle mass, timing is everything.

“For best results, it’s important to exercise at the right times,” he said. “You can get great results by doing cardiovascular exercise first thing in the morning before you’ve eaten anything. This causes the body to burn fat; then, you can eat a high-protein meal immediately afterward to prevent your body from burning the wrong type of tissue.”