22/08/2023
Tuesday health tip...let’s talk PROTEIN:
The research:
A recent study in the journal 'Medicine' (March 2023) on weight loss showed that a high protein diet was superior to both calorie restriction & intermittent fasting. Here’s a summary of the findings in the high protein group after 60 days:
- Lower body fat & waist circumference
- Improved fasting blood glucose levels
- Improved triglycerides, total cholesterol, LDL & HDL levels
Who needs protein?
Everybody - for growth, repair & regulation of many processes in the body.
Besides those wanting to lose weight, other groups of people who benefit most from a higher protein diet are:
- People with blood sugar problems
- Athletes & people who do lots of intense exercise
- The elderly - to help prevent muscle wasting
- People who are very stressed - protein can help boost energy levels, reduce mood swings & sharpen focus
Depending on your health objectives & lifestyle, this means a protein intake of 20-35% of your total calories. It’s always best to get your protein from real foods, rather than protein powders & bars. However, if you need to top up your protein intake, a good quality protein powder is usually better, as many commercial protein bars are highly processed & contain ingredients that may upset your gut. Vary your food protein sources - meat, fish, chicken, eggs, dairy, legumes, nuts & seeds. This means you get a good spread of all the other nutrients you need for a healthy body & healthy brain.
