Dr. Jonny Bowden

Tag: nutrition

  • The Best Diet for Maintaining Weight Loss

    The Best Diet for Maintaining Weight Loss

    Researchers in Denmark have found that a high-protein low-GI diet was significantly better than other diets tested at maintaining weight loss in subjects who had already successfully shed pounds.

    My father used to have a favorite saying: “It’s easy to stop smoking. I myself have done it lots of times!” The same could be said about weight loss. Losing weight isn’t all that hard.. keeping it off is where the action is.

    In the current study, researchers enrolled 773 subjects who had lost an average of 24 pounds using a low-calorie diet. They then assigned the subjects to one of four groups for the “weight-maintenance” phase of the study.

    Group one ate a low-protein/ high-GI diet. (Readers of this newsletter will recall that GI stands for Glycemic Index, a way of measuring how quickly food raises blood sugar. High glycemic foods are always carbohydrates, usually processed ones; they’re either high in sugar to begin with (cereals), or they turn into sugar pretty quickly once they hit the stomach, i.e. bread, rice, pasta, potatoes, etc.).

    Typical “low-protein/ high-GI” meals: a little bit of chicken with a big plate of pasta, or a breakfast of cereal, bananas, toast and one egg.

    Group two ate a low-protein/ low-GI diet.

    Group three ate a high-protein/ low-GI diet (typical meal: protein and vegetables), and group four ate a high-protein/ high-GI diet.

    Over the 26 weeks that followed, the subjects eating the low-protein/ high-GI diet actually regained significant weight (even though this was the “weight-maintenance” phase). They were the only group to do so.

    Meanwhile, those eating the high-protein/ low-GI diet (protein and vegetables) actually continued to lose a small amount of weight over the next 26 weeks! Interestingly, these folks were also the least likely to drop out of the study. (Conversely, the folks in the low-protein/ high-GI diet were the most likely to drop out!)

    Families got involved

    What’s really interesting about this study is that the researchers got the whole family involved, not just the overweight adult study participants. The participant’s whole family ate the same diet with no restrictions on the amount of food.

    And get this: In the families who were in the high-protein/ low-GI condition (protein and vegetables), the percentage of overweight/obese kids in those families actually fell over the course of the study!

    Though it’s not crystal clear why this type of eating plan works so well, there are two very likely hypotheses (which are not mutually exclusive).

    One, a high-protein low-GI diet doesn’t knock your blood sugar into the stratosphere, which in turn has a very positive effect on the levels of your fat storing hormone, insulin. (When blood sugar goes up high, insulin goes up with it, and when insulin is high, fat burning is pretty much turned off.) (This is the reason we use a high-protein low-GI diet in both our programs, Diet Boot Camp and the brand new Unleash Your Thin.)

    Two, a high-protein low-GI diet seems to be easier to stay on. Because it doesn’t send blood sugar skyrocketing, you are less likely to experience the crashes and cravings that come with “blood sugar hell”. In an editorial accompanying the current study, Drs. David Ludwig and Cara Ebbeling of Children’s Hospital and Harvard Medical School commented: “A person’s ability to maintain adherence over time may be influenced by the way in which a diet affects hunger and metabolism”.

    In other words, it’s easier to stick with an eating program if you’re not hungry all the time.

    And it’s easier still when you see yourself losing weight, which is much more likely to happen if you can control the levels of your fat-storing hormone, insulin.

    And that, in turn, is easy to do: Just cut back on sugar and carbs, and fill your plate with protein, fat, fiber, vegetables, nuts, berries and other low-glycemic fruit!

  • Whey (Not Soy) Protein Shakes Help You Stay Thin

    Whey (Not Soy) Protein Shakes Help You Stay Thin

    According to a new study from the US Department of Agriculture’s Human Nutrition Research Center, whey protein powder offers an advantage over soy protein powder if you’re trying to drop a few pounds.

    Researchers randomly assigned 90 adults- all overweight or obese- to one of three groups. All three groups consumed their normal diet of approximately 2200 calories, but the first group added a protein drink made with whey, the second group added a protein drink made with soy, and the third group added a drink made with carbohydrates.

    All three drinks had the same number of calories (200) and all had the same number of grams (52 grams of protein for the first two groups, 52 grams of carbs for the third group.)

    At the start of the study, no significant differences existed among the three groups. The average weight of the men was 218 pounds, while the average weight of the women was 190.

    At the end of the 23 week study, those drinking the carbohydrate shake had actually gained about 2 pounds, most of it fat. Those drinking the soy protein shake stayed the same.

    But those drinking the whey protein drink actually lost a little bit of weight and body fat (about 2 pounds worth!) And while both other groups saw essentially no change in their waist size, the whey protein group actually lost about an inch around their middles!

    Interesting, those in the whey protein group actually had significantly lower blood levels of an appetite-stimulating hormone called ghrelin than those in the carb group or the soy group. “(Grehlin) is a hormone that helps regulate food intake”, said David J. Baer, PhD, research physiologist and lead author on the study. “So the higher concentration (of grehlin), the more hungry someone feels. The lower the concentration, the fuller someone feels.”

    Interestingly, though no subjects knew which drink they had been assigned, and were not told to change their basic 2200 calorie diet in any specific way, those drinking the whey protein shake on a daily basis wound up gradually consuming less carbohydrates during the course of the study, even though they were eating the same number of total calories per day.

    This reduction in carbohydrate intake may have been a contributing factor in their weight loss.

    Apparently something about the whey protein powder seemed to make them crave less carbohydrates (a very nice “side” effect!)

  • Book Review: “Sugar Nation”

    Book Review: “Sugar Nation”

    As you know, I don’t often do book reviews, but once in a while a book comes along that is so important that I just have to tell you about it. Gary Taube’s brilliant, Why We Get Fat was one such book. The one I’m about to discuss- Sugar Nation—is another.

    There have been a lot of books and articles written about sugar, from the classic Sugar Blues back in the 1970’s to Sugar Shock in 2007, but there’s never been one like this.

    Here’s the back story.

    Jeff O’Connell is a successful writer and editor who stands about 6’5” and has a body like Michael Jackson. He’s what they used to call “a long drink of water”. As former editor-in-chief of Muscle and Fitness and author of a number of books on exercise, he’s about the least likely candidate to have type ll diabetes. He’s thin as a rail, works out like a demon, and is knowledgeable about diet.

    Yet in 2008 he got some shocking news which changed his life.

    On that day, he got a phone call from his uncle saying that his estranged dad- Tom O’Connell- was lying in intensive care in an LA hospital, and had just had most of his right leg amputated. Jeff’s father had type ll diabetes.

    Fresh on the heels of a visit to his dad’s hospital bed, Jeff went to his own doctor for a routine physical. The doc, examining the blood test results, asked the question that ultimately led to this book: “Does diabetes run in your family?”

    You can pretty much guess the rest.

    The thing that makes Sugar Nation such an incredible read is that it is not just a documentary about sugar, diabetes and obesity. It’s a personal story of Jeff’s own search for answers. After all, how could a skinny, healthy, 6’5” guy have insulin resistance and diabetes? Isn’t that a disease that only affects the obese and sedentary?

    Actually, no.

    In the course of this story- which is as compelling as a beach read and just as impossible to put down- you learn facts about the food industry, the idiotic and nonsensical advice of the American Diabetes Association, the politics of sugar, and the connection of diabetes to heart disease, cancer and Alzheimers. You actually follow Jeff on his journey to understand what went wrong and in the course of understanding what happened to him, you learn how diabetes really develops– and what happens to the body under the toxic burden of the Standard American Diet.

    But this is not a book about facts, figures and statistics. It’s a deeply personal story that is all the more engaging because you actually come to care about the characters.

    O’Connell had access to some of the best researchers in the country; their ideas and quotes are woven into the fabric of the story seamlessly, and contrasted with the advice routinely given by the dozens of doctors he visited around the country who are treating diabetic patients in a way that’s so boneheadedly wrong it borders on medical malpractice. His sources read like a “who’s who” of low-carb researchers as well as plenty of “establishment” sources like the American Diabetes Association and the aforementioned doctors. The contrast is telling- and O’Connell lets you make up your own mind about who’s right.

    Written in a friendly, breezy style- O’Connell’s best writing ever, by the way—the book is just plain impossible to put down. In a weird way, the book reminds me of Sesame Street in that it makes learning fun. You’re so entertained and engaged, you barely notice that you’re being educated.

    Put Sugar Nation on your must-read list. I can’t recommend it highly enough.

  • Dry Skin Nutrition

    Dry Skin Nutrition

    The following article comes to us courtesy of the great Jonathan Wright, MD, one of the icons of alternative and integrative medicine. Dr. Wright publishes a print newsletter, “Nutrition and Healing”.

    Guest article by Jonathan Wright, MD

    If there are enough essential faty acids in your blood, your skin will rarely be dry, unless you have one of the other health problems noted above. If your skin is dry, the rest of your body cells aren’t getting enough essential fatty acids either, which means you have a much higher risk of developing many other health problems over time.

    Dry, flaky skin is never caused by a deficiency of commercial skin crèmes. It is very frequently caused by a deficiency of essential fatty acids.

    That’s because essential fatty acids are a big component of the outer membrane that keeps water inside each cell, rather than allowing it to escape to the outside world, leaving dryness behind. Both omega-3 and omega-6 fatty acids are needed in sufficient quantities to maintain moist skin.

    Most individuals with dry skin won’t have it all in four to eight weeks if thy start eating enough fish (salmon size or smaller to minimize mercury exposure) and—at the beginning, especially—taking either 1 tablespoon of fish oil daily, or (no kidding) 5 of the 1,000 milligram fish oil capsules there times daily, along with vitamin E as “mixed topcopherols” 400 IU twice daily.

    (If 5 capsules three times a day seems a bit much, it’s OK to use 3 capsules, three times a day. It’ll take a little longer to work, though.) the fish and fish oil are of course sources of omega-3 fatty acids. (No, this doesn’t go on forever, just to start!)

    There is much more omega-6 fatty acid in what we eat every day, so less of this supplement is needed. To start, however, take one 300-mg capsule of GLA (gamma linolenic acid) twice daily, until the skin is no longer dry.

    At that time, both the extra fish oil and GLA can be gradually reduced. If the dry skin starts to return, increase again. Everyone finds their own “balance point” of how much fish, fish oil, and GLA is necessary to maintain moisturization from the inside out.

    Other Hidden Causes of Dry Skin

    Although this works for most of us, dry skin can also be due to an undiagnosed thyroid weakness or a hidden non-celiac gluten sensitivity. Weak thyroid prevents the essential fatty acids from being used properly, and hidden non-celiac gluten sensitivity prevents the essential fatty acids (and other fat-soluble vitamins, such as A, D, E, and K) from being absorbed from the intestines, so they can’t get to the skin adequately.

    Rarely, there’s a problem with processing essential fatty acids that can be corrected with 5-10 milligrams of biotin (also called vitamin H), available in all natural food stores.

    (If you suspect any of these three problems, check with a physician skilled and knowledgeable in nutritional and natural medicine. You can find one on-line at The American College for Advancement in Medicine website.)

    One such risk is accelerated cognitive decline over time, as brain cell membranes must have enough omega-3 fatty acids for optimal function. There are many other risks of suboptimal essential fatty acid nutrition, too.

    Remember; dry skin is never caused by a deficiency of commercial skin crèmes.

    Dr. Jonny Comments:

    I absolutely agree with Dr. Wright, and his recommendations for omega-3 supplementation are spot on.

    However that said, once you’ve taken care of dry skin nutrition, it doesn’t hurt to protect it, moisturize it and smooth it with the finest, organic, non-animal tested skin care products.

    The DaVita line we carry has been carefully chosen for its fair price, stunning ingredients, and careful attention to formulation. In combination with proper diet and supplementation, these products offer one of the best and most affordable external skin care on the market.

  • Can Diet Sodas Cause Weight Gain?

    Can Diet Sodas Cause Weight Gain?

    San Diego, CA – The perception that diet sodas are a benign alternative to highly sweetened beverages might be dangerously wrong, according to the results of the San Antonio Longitudinal Study of Aging, which were reported here at the American Diabetes Association (ADA) 2011 Scientific Sessions [1].

    Diet soft drinks have long been thought to be a healthier alternative to their sugary counterparts; however, past reports have linked increased incidence of weight gain, metabolic syndrome, and diabetes to the frequent intake of diet soda.

    In the study presented, Sharon P Fowler (University of Texas Health Science Center at San Antonio) and colleagues examined the effect of the long-term consumption of diet sodas by a population of individuals 65 to 74 years of age (n=474).

    At baseline, measures of height, weight, and waist circumference were recorded, as was diet-soft-drink intake. Three additional exams of the study subjects were conducted over an average follow-up of just over 3.5 years (the study was conducted over a nine-year period).

    When the results of these observations were compared with those from subjects who did not drink diet soda, the differences were striking. Overall, consumers of diet soda drinks experienced a 70% greater increase in waist circumference than nonconsumers. Further, among elderly drinkers of two or more diet soda per day, mean increases in waist circumference were five times greater than those recorded for nonconsumers.

    “These results suggest that—amid the national drive to reduce consumption of sugar-sweetened drinks—policies that promote the consumption of diet soft drinks may have unintended deleterious effects,” state the study investigators.

    Dr. Jonny Comments: This is not the first time that diet soda consumption has been linked to weight gain and obesity. A 2005 study found that folks who consumed 1-2 cans a day of diet soda had a 54.5% greater chance of being overweight or obese. That same study found that for each can of diet soda consumed each day a person’s risk of becoming obese went up by 41%.

    So what to make of this?

    One theory is that calorie-free beverages that taste sweet fool the body and somehow upset the appetite control centers in the brain. Another is that the sweet taste may actually produce an insulin response in much the same way as Pavlov’s dogs became conditioned to salivate at the sound of a bell. (Insulin, as you know, is the “fat storage” hormone and rises dramatically when sugar is consumed.)

    But a third interpretation is that these studies don’t mean anything. Folks who take this position point out that people who are already overweight tend to consume diet drinks, but that doesn’t mean the diet drinks made them overweight.

    Truth is, we don’t know which- if any- of these hypotheses explains the facts, but the facts remain: For whatever reason, consumption of diet sodas increases your risk of gaining weight.

    And since there’s basically nothing good in diet soda– which is made of chemicals, potentially dangerous artificial sweeteners, and a bunch of artificial coloring and flavoring–  it’s hard to find a good reason to keep on drinking them.

  • Vitamin D and Diabetes: Is There a Link?

    Vitamin D and Diabetes: Is There a Link?

    San Diego, CA – Higher levels of vitamin D in the blood appear to be associated with a reduced risk of incident diabetes among people with high risk for the disease, according to a new report.

    Dr Anastassios G Pittas (Tufts New England Medical Center, Boston, MA), and colleagues presented the findings here at the American Diabetes Association (ADA) 2011 Scientific Sessions.

    According to Pittas, vitamin D may have a role in diabetes via improvements in insulin secretion and insulin sensitivity.

    To determine the relationship between vitamin-D status and risk of incident diabetes, the researchers analyzed data from the Diabetes Prevention Program (DPP), a three-arm trial comparing intensive lifestyle modification or metformin vs placebo for prevention of diabetes in patients with prediabetes.

    The mean follow-up of the cohort of 2039 participants was 3.2 years. Plasma vitamin-D levels were measured at yearly intervals, and subjects were assessed for incident diabetes.

    Participants in the upper third of vitamin-D levels had a 26% less chance of developing diabetes compared with participants in the lowest third.

    Interestingly, those in the highest third had an average blood concentration of only 30.1 ng/mL. Though conventional medicine believes that 30 ng/mL is “sufficient”, virtually no serious vitamin D researcher agrees that 30ng/mL is an optimal amount.

    “Much higher levels are better”, said well-known vitamin D expert Michael F. Holick, MD, PhD. “(It was) decided that 30 ng/mL is the minimum level but 40-60 ng/mL is recommended for both children and adults”, he said.

    The findings of this study also suggested a dose-dependent effect for vitamin-D levels. The folks with the highest blood levels of vitamin D levels (>50 ng/mL, which I consider way more optimal than 30 ng/mL), had the very least chance of developing diabetes. Those with the lowest levels (<12 ng/mL) had the greatest risk.

    “This study offers several methodological advantages over previous studies,” said Pittas. According to Pittas, vitamin-D status was assessed multiple times during follow-up, not just a single assessment at baseline, which may not reflect long-term vitamin-D status.

    “Our study also includes a large clinically relevant population at high risk for diabetes with a substantial proportion of nonwhite participants, which improves the external validity of the results,” he said.

    “This prospective study confirms that there is an association between levels of vitamin D and risk of diabetes even when correcting for body weight” commented Dr Clifford Rosen (Jackson Laboratory, Bar Harbor, Maine).

  • More Big Brother Tactics from the FDA

    More Big Brother Tactics from the FDA

    The following editorial appeared in the Townsend Newsletter for Doctors and Patients and was written by my good friend, nutritional medicine guru Alan Gaby, MD

    The US Food and Drug Administration (FDA) has a long history of causing needless human suffering by restricting the availability of safe and effective natural remedies. Now they have outdone even themselves, with a burst of idiocy and totalitarianism that should lead any thinking person to question their legitimacy as a governing agency.

    On December 28, 2010, the FDA demanded an immediate cessation of the manufacturing and distribution of three nutritional products designed for (intravenous) administration: Vitamin C, magnesium and vitamin B complex.

    Although all of these products have been in wide use for decades, and have long been granted “grandfather” status, the FDA has now inexplicably reclassified them as “unapproved new drugs”.

    High-dose intravenous vitamin C has been found by many practitioners to be effective in the treatment of acute viral hepatitis, infectious mononucleosis, other viral diseases, some bacterial infections, and various allergic disorders. Case reports suggest that high-dose intravenous vitamin C can prolong life and occasionally even induce remission in cancer patients. In addition, high-dose intravenous vitamin C may accelerate recovery in patients with extensive burns.

    Intravenous magnesium has been demonstrated in research studies to abort acute asthma attacks and acute migranes. Intravenous magnesium has been used successfully by some practitioners to treat angina and congestive heart failure.

    All three of the newly banned injectable products are components of the “Myers cocktail” which has been used safely and effectively by hundreds or even thousands of practitioners for a wide range of clinical conditions. Disorders that have been observed to respond to the Myers cocktail include chronic fatigue, fibromyalgia, acute asthma attacks, acute migranines, muscle spasm, seasonal allergic rhinitis, upper respiratory tract infections and some cases of depression.

    When used appropriately, all of these banned products are extremely safe, much safer than many drugs that have been approved by the FDA to treat the same conditions that respond to the banned injectable nutrients!

    Many people will be harmed, and some will die, as a result of this egregious FDA ruling.

    And no one will benefit. That is, no one except the pharmaceutical industry, with which the FDA has been engaged in a longstanding clandestine sexual relationship.

    Congress should launch an immediate investigation of this incompetent and high-handed action by the FDA< and it should strip the agency of its authority to play Big Brother over grandfather.

    The president should “pardon” the condemned vitamins and minerals. All who work at the FDA should hang their heads in shame, because government agencies should serve, not injure, their constitutents.

    And those at the FDA should pray that they and their loved ones do not develop chronic fatigue syndrome, fibromyalgia, asthma, migraines, or any of the other conditions that respond so well to the treatments they have taken from us.

    –Alan R. Gaby, MD

    Dr. Jonny Comments: Though many readers of this newsletter have probably not have experience with the injectable forms of these vitamins (I have- for years), don’t think you’re not affected. The FDA consistently engages in this kind of BS, arbitrarily pouncing on supplement companies and practitioners of natural medicine, usually at the urging of their pals in Big Pharma. These practices have been detailed in book after book and paper after paper. The FDA is not there to protect your health- it’s there to protect the interests of Big Pharma. Make no mistake about it. Today it’s injectable vitamin C , but tomorrow it could be your vitamin C pill!

  • Whey Protein and Muscles

    Whey Protein and Muscles

    A new study published in the American Journal of Clinical Nutrition demonstrates that whey protein is significantly effective in producing muscle gain, at least in older men.

    For years, bodybuilders, fitness buffs and people just generally into healthy living have debated the relative merits of different types of protein powder.

    For the average person, choosing a protein powder can be confusing. There’s rice protein, casein (milk protein), whey protein and soy protein, just for starters. Some are digested more slowly, some are available to the body much more quickly (whey, for example).

    But studies testing one against the other for muscle growth are few and far between.

    In the current study, 48 older men were assigned to ingest 20g (one typical serving) of either whey, casein, or casein hydrolysate (a faster acting form of casein). The researchers then used a number of sophisticated measurements to asses both digestion and absorption; they also calculated how effectively new muscle was created.

    The clear winner was whey protein.

    “Whey protein stimulates… muscle protein accretion (growth) more effectively than do casein and casein hydrolysate in older men”, the researchers concluded.

    Scientists believe that a particular amino acid- leucine- may be partly responsible for the positive effect on muscle growth. Leucine has been identified as the main nutritional “signal” responsible for stimulating muscle growth, and whey has a considerably higher leucine content than other protein powders.

    Other studies have demonstrated the positive effects of whey protein powder on both appetite control and on the immune system.

    Though this particular study was done on older men, there’s no reason to assume that the positive effect on muscle growth would not apply to other populations as well, such as women and younger men.

  • 10 Superfoods for Weight Loss (Part Two)

    Last week I told you about superfoods that can help you lose weight quickly, foods like grapefruit, pumpkin, berries, sardines, and grass-fed beef. Here are five more superfoods that pack a ton of nutrition into a relatively small number of calories, filling you up, stabilizing your blood sugar, and making it far less likely that you’ll go on a waist-busting binge.

    Nuts About Nuts…

    Nuts should be a staple of your weight-control diet. I realize this piece of advice may be contrary to much of what you’ve heard about nuts being “fattening,” but nonetheless it’s absolutely true.

    While nuts are high in calories and probably shouldn’t be eaten by the fistful, a very substantial number of important studies have demonstrated that regular inclusion of nuts in the diet lowers the risk for coronary heart disease by double digits4. Other research shows positive effects on the risk of dementia, stroke, and diabetes.

    And the current evidence is clear that a moderate intake of nuts doesn’t cause weight gain5. In the Nurses’ Health Study, one of the largest epidemiological studies, frequent nut consumers were actually a bit thinner than those who didn’t indulge. The “magic” amount seems to be about five ounces a week, or 1 to 1.5 ounces about five times a week.

    Great Guava…

    Among the superfoods of the world, guava is a sleeper. With a taste that’s been described as “part strawberry part pear,” one cup of this vitamin-rich, low-calorie fruit contains a whopping 8 grams of fiber, a well-known aid to weight control (not to mention digestive health).

    And in one widely used test of antioxidant power, guava scored second only to blueberries. Plus, guava contains lycopene, a cancer-fighting antioxidant also found in tomatoes.

    Kickin’ Kale…

    Kale is a member of the Brassica family, vegetable royalty that boasts cabbage and broccoli among its relatives. It’s rich in potent cancer fighting substances called indoles, and loaded with bone-building vitamin K.

    Kale also contains sulforaphane, a powerful nutrient that helps the liver detoxify carcinogens and other toxins. Kale has the highest antioxidant rating of any vegetable and is ridiculously low in calories.

    Try it tossed with olive oil, a few dried cranberries and some pine nuts.

    Eggs-actly Right…

    Eggs are the protein source against which all others are judged. They’re also one of the best weight control foods on the planet.

    Research has shown that choosing eggs for breakfast helps people manage hunger while lowering calorie consumption throughout the rest of the day6,7,8. And, for goodness sake, stop with the egg-white omelets — they’re so 1980s. The yolk is loaded with good stuff like lutein, the superstar of eye nutrition and choline, which helps support brain function.

    The little bit of fat in the yolk contributes mightily to the feeling of sustained fullness and satisfaction. Don’t be afraid of it!

    Blood-Sugar Busting Beans…

    Fiber is the secret weapon in weight-control. It fills you up, slowing the entrance of sugar into the blood system and preventing the blood sugar spikes that frequently lead to hunger and cravings. Fiber also normalizes bowel movements, helps maintain bowel health, reduces the risk of type ll diabetes, and aids in weight loss.

    And no food on the planet supplies as much fiber as beans, logging in 12–17 grams a cup. They are also a great source of protein, typically providing 12–17 grams per single cup.

    Beans are also a fabulous source of antioxidants. Research on the areas of the globe where people routinely live to 100 in vibrant good health showed that beans were a staple in the diets of all four of the areas studied (known as “The Blue Zones”).

    Truly Super Foods…

    It’s no small coincidence that the same foods that help you control your weight happen to be the same ones that confer a wide spectrum of health benefits. Rather than focusing on what not to eat, try building your diet around the foods mentioned here.

    The only “side effect” of this weight loss plan is a major improvement in your overall health and well-being.

  • The Whey to Weight Loss

    The Whey to Weight Loss

    Whey protein may be one of your best weapons in the weight loss war.

    A number of studies have shown that a low carbohydrate to protein ratio (<2) ratio in the diet with at least 100 grams of protein per day increases fat loss and helps maintain muscle during dieting.

    One analysis of 87 different studies found that diets consisting of between 35-41% carbs were associated with greater loss of body mass, greater loss of percentage body fat and greater loss of fat mass than diets with a higher percentage of carbohydrate. (The average American diet is around 60% carbs.)

    Whey protein is the perfect protein supplement during weight loss. It’s high leucine content (50-75% more than other common protein sources) coupled with its fast absorption make it perfect for those wanting to lose fat.

    And whey protein also influence several hormones, including insulin, that in turn have a great impact on body composition. One animal study found that whey protein reduced appetite (as evidenced by the fact that the animals consumed less food), as well as visceral and subcutaneous fat. They whey protein also reduced blood levels of insulin- the fat storing hormone- and increased insulin sensitivity!

    One recent study compared two groups of subjects both of whom were given ready-to-drink mixes as a supplement, and both of whom consumed the same diet for the duration of the study.

    The control group drank a supplement with no whey protein in it while the experimental group drank a supplement containing 10 grams of protein per serving from whey protein and peptides. Calories in both drinks were identical.

    After 12 weeks there were significant differences. Weight loss was consistently higher in the group drinking the whey protein supplement, and DEXA analyses showed that the weight loss was primarily from body fat. The whey protein group also lost significantly less muscle mass compared to the control group.

    Remember, whey protein powders are not all alike. A cheap commercial one found at the mall might contain all sorts of artificial ingredients and sweeteners, and since whey is an animal-based product, the conditions under which the animals were raised influences the quality of the final product.

    One of the whey protein powders I recommend, Whey Cool Protein, comes only from grass-fed cows with absolutely no hormones, steroids or antibiotics.  Another of my favorites, Dream Protein, is also very high quality, processed at very low temperatures, is sweetened with stevia and contains less than one gram of sugar!

    You can’t go wrong with either one.

    One of my favorite ways to enjoy whey protein powder is to cut up an apple and throw it in the blender with a scoop of protein powder and a little almond milk or water. You can also use frozen blueberries. For added nutrition, try adding a spoonful of Forti-Flax (for fiber and cancer-fighting lignans) and/or a scoop of PaleoFiber (for a high-protein and high-fiber drink that will satisfy for hours!)

    Whey protein drinks make an excellent post-workout mini-meal as well as a terrific breakfast or midday snack.