Category Archives: Healthy diet

Leveraging Protein for Weight Loss

There is an interesting theory from scientists in Australia that is helping us view protein in a new and balanced light. They believe that there is a set amount of protein that we need and that we will feel a drive to keep eating until we have reached that level of protein intake. They claim the obesity epidemic is partially to blame on the increased availability of cheap, low-protein foods. If we are choosing more of these types of foods, we have to eat greater quantities of them to reach our protein requirements. Interestingly, scientists don’t believe there is the same set point amounts needed for carbohydrates or fats.

The amount of protein we need daily is still under debate, but most people agree it is in the range of 50 to 60 grams per day. To meet this need, I try to eat at least 15-20 grams of protein with all three meals. Some examples of foods that provide 15-20 grams of protein are:

  • 2 extra large eggs
  • 3 ounces of meat
  • ½ cup of cottage cheese
  • 1 cup of cooked black beans

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Since 1961 the percentage of protein in the average diet has dropped by 1.5% (from 14% to 12.5%). During this same time we have seen a 14% increase in overall calorie consumption. Imagine trying to get your daily protein needs from eating potato chips. You would have to eat 3.5 ounces to reach 7 grams of protein, but doing this would also mean you ingest around 550 calories. If you were to eat one extra large egg, you could get the same amount of protein, but only ingest 80 calories.

When I have been places were the food choices were only these low nutrient offerings, I never felt like I was full and satisfied. I kept eating even though my calorie intake was higher than normal.

What role might protein play in a weight loss lifestyle? By eating our protein first, we might be able to manage our appetites better by fulfilling this fundamental need. This doesn’t mean we have to eat excess amounts of protein like the Atkins style diets suggest but just the right amount for us. Also a moderate amount of fat in the diet might also increase our sense of satiety because, like protein, it helps us feel full longer.

Of course, lack of protein isn’t necessarily going to be the only factor contributing to food cravings, but increasing quality protein intake can give a boost in the right direction.

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The Real Benefits of Coconut Oil

Enjoy all the benefits for coconut oil, but don’t assume all the claims about it are true. I love coconut oil, and there is a huge list of the possible benefits to be gained from adding coconut oil to the diet. Some of these are supported by studies and others are just theoretical. Many of the studies only look at the short-term benefits, and one on palm oil (similar fat composition to coconut oil) showed excess consumption contributed to fatty liver while sunflower oil didn’t.

Most oils contain long chain fatty acids, while the ones in coconut oil are known as medium chain, hence the term medium chain triglycerides (MCTs). The shorter size of these fats in coconut oil does have several implications for our health. Coconut oil can be absorbed easier by the digestive tract, making it beneficial for many people with poor absorption of fats. These medium chain fats can also rapidly burn for energy in the body.

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Let’s look at the better-supported benefits of coconut oil:

Antimicrobial, antiviral, and antifungal benefits- Yes, the high lauric acid content of coconut oil can be useful internally or topically to help us fight certain infections.

Brain benefits- Loved ones of people suffering from dementia have told me about impressive improvements in symptoms from adding coconut oil. On small study from 2004 also showed cognitive improvement when Alzheimer’s disease patients were given MCT oils, but the amount of improvement was affected by certain genetic markers. For a great way to support brain health with coconut oil, try my bulletproof turmeric tea.

Weight loss- Studies have shown both reduction in calorie consumption and a mild increase in calorie burning. I have gotten reports from friends that eating coconut oil about a half hour before meals does reduce their appetite.

Energy- MCT oil is a preferred calorie source for some athletes, and several studies have shown that MCTs can enhance athletic performance. Some people notice coconut oil can reduce their sugar cravings possibly because their bodies are happy to use another quick energy source.

Unanswered questions about coconut oil:

Oil pulling– This process where coconut or sesame oil is swished in the mouth like a mouthwash has been show to improve oral health in several ways. Most of the studies have used sesame oil, so we are not sure if coconut oil is equally beneficial other than from anecdotal report. I like the taste of coconut oil over sesame.

Heart health- A 2009 study showed a reduction in total cholesterol and an increase in good HDL cholesterol in obese women given coconut oil along with overall calorie restriction and exercise advice. The control group was given soybean oil and didn’t see the cholesterol changes. This was only a 12-week study so we don’t know what the longer-term effects will be or if these cholesterol changes will affect heart health in any real way.

Diabetes- Some coconut oil proponents say it can improve blood sugar related issues. In a study using rats, coconut oil led to decreased insulin resistance compared to the control group that was given lard. But the rats fed coconut oil also developed fatty liver. So…humans aren’t rats, but the tendency toward fatty liver reflects the palm oil study showing the same issue in humans.

In the study I mentioned where the palm oil contributed to fatty liver, the subjects were eating too many calories as well as too much fat. Let’s not make that mistake. Remember there are individual variations in what foods “agree” with us. And as with nearly every dietary consideration, we need moderation and diversity in our choice of fats.