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Weight Loss: Replacing Carbohydrates with Protein in Your Diet

  By posted May 7th 2013
Weight Loss

 

 

Weight Loss: Replacing Carbohydrates with Protein in the Diet

 



Researchers have concluded that replacing carbohydrates – especially refined carbohydrates – with protein sources low in saturated fat can increase satiety, increase loss of body fat while reducing loss of lean tissue, and result in greater weight loss during calorie restriction (dieting) and possibly improved body composition.

Some people avoid protein due to concerns about other effects, such as cardiovascular health. Extensive research has been conducted to study the effects of protein on outcomes related to heart health. Replacing carbohydrates with lean protein, such as dairy or soy has been shown to improve blood pressure. In fact, 25 g of soy protein (3-4 servings) has been shown to improve blood cholesterol levels, reducing total cholesterol, LDL-cholesterol (the ‘bad’ cholesterol) and maintaining or even increasing the ‘good’ cholesterol, HDL – cholesterol.

Soy is a lean source of protein that is low in saturated fat and has no cholesterol, making it a great choice for including in a reduced calorie weight loss diet that will also provide heart health benefits.

How much carbohydrates and proteins does our body ideally need?

As quoted by healthyeating.sfgate.com, “The 2010 Dietary Guidelines for Americans recommends consuming 45 to 65 percent of your calories as carbohydrates and 10 to 35 percent of your calories as protein. For someone who eats 2,000 calories a day, this translates into 225 to 325 grams of carbohydrates and 50 to 175 grams of protein.”


Sources of Protein

  • Spinach
  • Broccoli
  • Soybeans
  • Peas
  • Cashew nuts
  • Pistachios
  • Lentils
  • Yogurt
  • Cottage cheese


*Inputs: Ratna Mukherjee – Ph.D., Nutrition Science Team Lead | DuPont Nutrition & Health

*Image courtesy: © Thinkstock photos/ Getty Images


Also Read: High-Protien diet may help some lose pounds

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