Proteins and Weight Management
What is protein?
Protein is simply a name for a nutritional family. It is comprised of 20 building blocks called amino acids. Of those 20 amino acids, the body makes 11 on its own, which are non-essential amino acids. The remainder, called essential amino acids, must be obtained by food or dietary protein. As a macroutrient, protein helps to curb your appetite and plays a vital role in providing structural support of body tissue while serving as antibodies in the immune-system. In the form of enzymes and hormones, proteins help regulate sleep, digestion, and ovulation.
In humans, amino acids are obtained through the consumption of foods containing protein. Ingested proteins are broken down and absorbed through the digestion process. They are essential to our diet for the growth and repair of tissues and organs. Proteins are fundamental components of all living cells and include substances such as: enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism.
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Like other biological macromolecules, proteins are an essential part of organisms and participate in every process within cells. Many proteins act as a catalyst to biochemical reactions and are vital to our metabolism. Proteins have structural and mechanical functions in muscle while forming a cytoskeleton that maintains the shape of our cells. Proteins are also important because humans cannot synthesize all the amino acids obtained from food. Through the process of digestion humans break down ingested protein which are then used in metabolism.
The word protein comes from the Greek word prota, meaning: of primary importance. They were discovered by Swedish Chemist Jöns Jakob Berzelius in 1838, and are among the most actively-studied molecules in biochemistry. The central role of proteins in living organisms was not fully understood until the 1920's, when Frederick Sanger discovered insulin.
Several studies have shown that meals and foods that are high in protein are more satiating than high-carbohydrate or high-fat meals. Additionally, longer-term studies have noted improvements in body composition on a higher protein pattern, despite similar weight loss. An interaction between protein intake and exercise on improved lean mass retention has also been observed.
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Protein Diets in a nutshell
High-protein diets have become common practice since they became popular in the early 90's. Some diets have caused some women and men to consume more protein than needed, even by the most active people. The Zone diet supplies almost double the daily amount of protein recommended by the American Dietetic Association (ADA), while the Atkins Diet and Protein Power diets more than double it. Because protein diets restrict the level of sugar and starch one can consume by monitoring the number of carbohydrates in each meal, they are generally associated with higher intakes of total fat, saturated fat, and cholesterol, since the protein is provided mainly by animal sources. In high-protein diets, initial weight loss is due to fluid loss related to reduced carbohydrate intake, overall caloric restriction, and ketosis-induced appetite suppression.
The Atkins Diet, first published in 1972 by Dr. Robert Atkins, was a strong force in helping to determine the relationship of proteins and weight management. The Atkins Diet works by deterring the body from usual carbohydrate intake, forcing the body into a state of ketosis. Since carbohydrates are the body's primary source of energy, limiting one's intake will force the body to search for other sources of fuel. At this point the body is left with no other option than to burn its stored fat for fuel. He diet stresses that it is important to maintain an adequate level of protein intake during this process, otherwise the body will begin to burn lean body mass as fuel. Dr. Atkins continued to research the perfect balance of carbohydrate and protein consumption until his death in April of 2003. Millions of people remain faithful to Dr. Atkins Protein Diet as a way to control their weight and live a healthy life.
The Zone Diet, similar to Dr. Atkins Diet in many ways, revolves around the 40:30:30 ratio. Each meal should consist of 40 percent carbohydrates, 30 percent protein and 30 percent fat. Barry Sears, the Diet's creator, claims that a 30:40 ratio of protein to carbohydrates triggers a balancing effect for the hormones in the body. This balancing effect is what Sears refers to as the "Zone".
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The fundamentals of the Protein Power Diet are very similar to those of both the Zone Diet and Atkins Diet: eat an adequate amount of protein while limiting your carb intake. The Protein Power Diet also teaches that eating protein produces a moderate amount of insulin as well as the hormone glucagon. This hormone stimulates the body to rid itself of fat by burning it for energy; it also decreases the body’s production of cholesterol and stimulates the kidneys to release excess salt and fluid. It also maintains your blood sugar level counteracting the effect of insulin, which lowers the blood sugar levels.
There are not many factors separating one high-protein, low-carb diet from the other. Please remember that too much of a good thing is too much. While protein is a key ingredient to one's health and well-being, as with any other vitamin or nutrient, an overabundance is never good and can possibly be harmful to one's health. If you have any preexisting health conditions, consult a doctor before beginning a diet regimen or exercise plan.
