- Those with a diet low in protein likely to gorge on carbohydrates and fat
- Proportion of protein in Western diets has dropped – which could account for obesity levels
- Poeple must eat enough protein to satisfy appetites, scientists say
- Protein is essential for the healthy growth and repair of body tissues
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Instead of counting calories, those seeking to stay slim are better off enjoying a protein rich diet and eating fish, eggs and meat, scientists have found.
Because of the way the human body prioritises protein over carbohydrates and fat, those with a diet low in protein are likely to gorge on these other food groups to reach the target protein level.
Over the past 60 years the proportion of protein in Western diets has dropped, and researchers suggest this could account for soaring levels of obesity.Â
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Losing weight: Instead of counting calories, those seeking to stay slim are better off enjoying a protein rich diet and eating eggs and meat such as chicken breasts, scientists have found
Weighty issue: Over the past 60 years the proportion of protein in Western diets has dropped, and researchers suggest this could account for soaring levels of obesity
‘We can use this information to help manage and prevent obesity,
through ensuring that the diets we eat have a sufficient level of
protein to satisfy our appetite,’ said nutritional ecologist Professor David Raubenheimer, of the University of Sydney.
Professor Raubenheimer is set to present his findings today at the Annual Meeting of the Society for Experimental Biology in Manchester, and says they may explain why high protein diets such as the Atkins Diet can help people to lose weight.
However, he warned such diets could lead to further health issues, as it was more important to achieve the correct nutritional balance.
Best avoided: Professor Raubenheimer says our bodies are not adapted to biscuits, cakes, pizzas and sugary drinks
‘We also need to get the balance
of fats to carbs right,’ he said.
‘High protein diets might help us to lose weight, but
if they involve other imbalances then other health problems will be
introduced.’
As well as being a good source of energy, protein is essential for the healthy growth and repair of body tissues, such as muscles including the heart, internal organs and skin.
ACHIEVING THE RIGHT BALANCE: GOOD SOURCES OF PROTEIN
Turkey and chicken breast
Fish such as tuna and salmon
Low-fat cheese varieties such as cottage cheese or mozzarella
Pork Loin
Lean beef and veal
Tofu
Beans
Eggs
Yoghurt, milk and soy milk
Nuts and seeds
Professor Raubenheimer’s team studied
baboons living on the edge of human settlements, and found that despite
eating different combinations of foods every day the apes achieved a
consistent balance where 20 per cent of their energy needs came from
protein.
Other studies found that spider monkeys and
orang-utans, too, foraged for a balanced diet. But when seasonal
availability of some foods prevented them from getting a balanced diet,
they prioritised getting the right amount of protein even if this meant
eating too much or too little fats and carbohydrates.
The researchers concluded that measuring a food’s nutritional content by its calorie count was too simplistic, and that overall achieving the correct nutritional balance of proteins, carbohydrates and fats was more important.
When foods are nutritionally balanced, there is no competition
between these appetite systems, and when one nutrient requirement is
satisfied, so too are the others.
Many foods however, are unbalanced and
have a higher or lower proportion of protein to carbohydrate than is required.
Therefore, to obtain the right amount of protein it may be necessary to over or under-eat fats and carbohydrates.
The researchers are currently investigating how the balance
of carbohydrates and fats affects the health of laboratory mice.
Professor Raubenheimer concluded with his own advice for dietary
health.
‘A simple rule for healthy eating is to avoid processed foods –
the closer to real foods the better,’ he said.
‘Whilst it is clear that humans are
generalist feeders, no human population has until recently encountered
“ultra-processed foods†– made from industrially extracted sugars,
starches and salt.
Our bodies and appetites are not adapted to biscuits,
cakes, pizzas and sugary drinks and we eat too much of them at our
peril.’Â
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Traindriver39,
Wigan, United Kingdom,
5 minutes ago
This is not exactly ground breaking news.
Shaftoe,
Luton, United Kingdom,
9 minutes ago
Eat whatever and however much you want provided it doesn’t come packaged with a label
Portlandia,
Portland,
10 minutes ago
I stay away from the GMO foods and that takes a lot of work as almost every packaged food in the U.S. is made of the crap.
littlehanson,
Essex, United Kingdom,
13 minutes ago
well I lost few kilos in a month just by walking more, watching what I eat and totally cutting down on sugar except for fruits.
AmyS,
Ft Worth,
18 minutes ago
But cancer stats are the exact opposite, they say: more animal protein and less fresh fruits and veggies, the higher the cancer risk.
gaffer-grl,
NYC-USA,
21 minutes ago
As much as people ignore this word and think it is a cliche–it is true–MODERATION is key. Eliminating ANY type of food sets you up for failure. I kickbox, ballet/bar, spin, pilates…and still best exercise is–goo old fashion , walking!
SheBre,
Route Sixty-Six, United States,
22 minutes ago
A little of this, a little of that, and soon you wont be quite as fat.
Eating healthy foods in modest proportions is the only way I know to keep fit combined with moving instead of sitting.
Lola_US,
Connecticut, United States,
25 minutes ago
These researchers need to make up their minds. I don’t even know what’s good or bad anymore.
lillil,
midlands, United Kingdom,
32 minutes ago
there are lots of things you can cut from your diet to lose weight….
Its important to remeber that for weight loss to be sustainable a diet wont work- it needs to be a lifetime change!!!
Basic equation- eat less, move more!!!!
pete,
manchester, United Kingdom,
38 minutes ago
I eat loads of poultry, fish, eggs vegetables and fresh fruit and nuts. no processed food
Unfortunately I also drink gallons of beer which is why I’m huge.
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