Eating More Protein Helps Keep Fat Off

Posted on November 24, 2008. Filed under: weightloss | Tags: , , , , , , , |

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An Australian study into diets that help to move fat deposits or keep fat off altogether has found that eating higher protein meals helps to burn fat more efficiently, especially for those who are already overweight or obese.

“Study participants were put on two protein-enriched meals and one standard meal, which all contained the same number of kilojoules. The two protein-enriched meals differed in the type of carbohydrate they contained – either high- or low-GI. The amount of kilojoules subjects burnt was then measured.

The high-protein meals led to the greatest level of fat oxidation. This plan included a cheese and tomato omelette for breakfast, and a beef, chutney and salad sandwich, with a tub of low-fat yoghurt, for lunch.

“We found a clear relationship between body composition and the effect of dietary protein on fat oxidation. Our bodies burn energy and use fat differently, and we need to take this into account when planning our diets,’ said Dr. Batterman who works at the Smart Foods Centre at the University of Wollongong.” Medical News Today

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Holiday Weight Gain? What Can You Do?

Posted on July 16, 2008. Filed under: weightloss | Tags: , , , , |

Eating is often made into a social occasion.Image via Wikipedia

Here in Australia we have just had our June school holidays, my son is now back at school without much enthusiasm for the new semester.  During the holidays, we have seen all the tourists eating at the cafe’s we pass on our way to do our own shopping. The Sunshine Coast is a tourist mecca so we have to handle lots of invaders in our shopping areas each holidays.

Seeing all these people eating got me thinking about how we often let our guard down during our holidays, and end up putting on weight. I understand it can be alittle bit more difficult when away from home to measure and weigh your portions and I thought I would give you all a heads up. I have used the idea of using your hand as a guide to your portions when dining out with my clients before, but this post at PhysOrg really brings it home:

“How do you know how much you should eat?

It’s as easy as looking at your own hand, says Diekman.

According to her, a woman’s fist is about the size of one cup. The tip of the thumb is about the size of an ounce. The flat outstretched hand is about the size of three or four ounces of meat, fish or poultry. Or six ounces if the piece is a little thicker.

“Your hand can give you an easy, quick reference to glance at, especially if you are dining out,” Diekman says. “Most adults should eat between five and seven ounces of meat, fish our poultry per day, not per meal. And a cup or cup and a half of pasta or potatoes is a normal portion, not three cups. We should also be getting around two cups a day of both fruits and vegetables and three cups of dairy.”

Another great way to keep portions in control is to remember that two-thirds of your plate should be filled with fruits, vegetables or whole grains. The final third should be meat, fish or poultry. “Put sensible portions on your plate at the beginning of the meal and don’t go back for seconds,” Diekman says.

She suggests that when eating out, decide right away how much of your entrée you are going to eat and have the take-out box brought immediately.

“If you look at your plate and realize the meat portion is larger than your hand, cut it in half,” she says. “If the pasta portion is overflowing the plate, it could easily be three cups or more. Put half of it in the box. Not only will you be controlling your portion size, you’ll have delicious leftovers for lunch the following day.”

Portions are just as important, and in some cases more important, than the food you choose, Diekman says.”

Doesn’t that make it easy? As for the person who has already overindulged during their holidays, time to take control of those portions, so same advice :).

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