Losing weight with high-protein diets

Eating more eggs & meat & less carbs (noodles, bread, rice) means your body begins burning its own fat for fuel, so you feel less hungry & lose weight.

A steak (Source: Wikipedia)

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Health

Losing weight with high-protein diets

15 Jan 2013
Assoc Prof Dittakarn Boriboonhirunsarn

Tofu made from soy (Source: Wikipedia).

So, you've made losing weight one of your New Year resolutions. Now what? Other than going to the gym or limiting your food consumption (again), researchers say that taking up a high-protein diet can help.

HIGH-PROTEIN DIET

On average, adults are encouraged to get 10% to 35% of their daily calories from protein foods. A high-protein diet, in the form of extra meat or eggs, means you take in more than this, and your total protein intake may make up half your daily calories.

HOW DOES IT WORK?

Increasing protein in your diet will help you cut out carbohydrates. Then, with no extra carbs, your body begins burning its own fat for fuel, helping you to lose weight, and you will feel less hungry.

CHOICES

The most nutritious high-protein plans are low in fat and include some carbs. So, be choosy.

Instead of a juicy steak, choose a lean cut which will give you all the protein with far less fat, especially unhealthy (saturated) fat. Pork also offers plenty of protein without too much fat.

Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder steaks. For chicken, choose white meat, preferably without skin.

Fish is an excellent choice because it is loaded with protein and almost always is low in fat. Even those "fatty" fish, such as salmon or tuna, are still good choices because these fats, such as omega-3 fatty acids, are healthy

Eggs are a cheap form of protein. Although they have a lot of cholesterol, one a day is safe for healthy adults.

Soy, tofu and other soy-based foods are nutritious plant-based sources of protein. Beans are not only loaded with protein but also full of fibre, which helps you feel full for longer and also helps lower cholesterol.

Milk, cheese, and yoghurt are not only protein-rich but also provide calcium for strong bones and a healthy heart. Low-fat, non-fat, or reduced-fat dairy products can help you keep the calorie count down.

ADD GRAINS AND FIBRE

Make sure you get enough grains and fibre, which may be lacking if you embark on a high-protein diet. Also leave room for lots of fruits and vegetables. These contain powerful antioxidants that are not usually found in most other foods and can keep you healthy throughout your life.

IS IT SAFE?

There is still no agreement on this. Although high-protein diets can help you lose weight, some experts are worried that too many fatty meats and dairy foods that are high in saturated fat and low in fibre may raise your cholesterol and risk of heart disease and stroke. In addition, eating fewer vegetables and grains may reduce fibre intake and other important nutrients.

A more moderate diet, which cuts fat but doesn't cut too many carbs, together with adequate grains and fibre may work safely and is strongly recommended. Therefore, while these diets can work, you need to carefully consider the risks and rewards.

Assoc Prof Dittakarn Boriboonhirunsarn is a member of the Faculty of Medicine, Siriraj Hospital

(Source: Bangkok Post, Health, Losing weight with high-protein diets, 15 Jan 2013, Assoc Prof Dittakarn Boriboonhirunsarn, link


Weight Loss Vocabulary
 
weight loss - taking steps to lose weight in order to improve fitness and health or to change appearance (a thin look, not fat) (See Wikipedia)
lose weight

diets - the food and drink usually taken by a person or group อาหาร
weight loss diet - controlling what you eat in order to lose weight (See Wikipedia)

high protein diets - eating a lot of high protein foods like meat and eggs; something weightlifters and bodybuilders typically do (See Wikipedia)
losing weight with high-protein diets

calorie  - แคลอรี่; หน่วยพลังงานความร้อน
daily calories

calorie count - the number of calories in one serving of food (people use this as a measure of how fattening some food is)
keep the calorie count down

protein - nutrients are used to build body structure and as fuel and many other functions in the cell (and large biological molecules that are made of amino acids) โปรตีน (See Wikipedia)
protein foods

intake - how much of something that a person eats
protein intake - the amount of protein that a person eats

form of protein
eggs are a cheap form of protein

New Year resolution - a promise that people make to themselves traditionally to change in some important way in the coming year (example: stop smoking, lose weight, etc) (See Wikipedia) ตั้งปณิธานว่า ในปีหน้าจะทำอะไรบ้าง

resolution - a serious decision to do something in the future ปณิธาน การตัดสินใจอย่างเด็ดขาด
you've made losing weight one of your New Year resolutions.

consumption - using, eating or drinking something การบริโภค
food consumption
Other than going to the gym or limiting your food consumption (again), researchers say that taking up a high-protein diet can help.

encourage - give people more confidence, hope and energy about doing something มีกำลังใจ
on average, adults are encouraged to get 10% to 35% of their daily calories from protein foods.

make up - consist of,  ประกอบด้วย
your total protein intake may make up half your daily calories.

A high-protein diet, in the form of extra meat or eggs, means you take in more than this, and your total protein intake may make up half your daily calories.

carbohydrates -
 "foods high in carbohydrate include fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans" สารคาร์โบไฮเดรต; ชื่อกลุ่มสารประกอบอินทรีย์ ซึ่งประกอบด้วยธาตุคาร์บอน ไฮโดรเจน และออกซิเจน แบ่งออกเป็น 2 ประเภทใหญ่ๆ คือ น้ำตาล และโพลีแซ็กคาไรด์ เป็นสารอาหารที่สำคัญมากประเภทหนึ่ง (See Wikipedia)

cut out carbohydrates -
stop eating carbohydrates
carbs
- Same as "carbohydrates"

body burns fat for fuel
body begins burning its own fat for fuel

Increasing protein in your diet will help you cut out carbohydrates. Then, with no extra carbs, your body begins burning its own fat for fuel, helping you to lose weight, and you will feel less hungry.

nutritious - food that makes a healthy body ซึ่งบำรุงสุขภาพ,  ซึ่งบำรุงร่างกาย
the most nutritious 

choosy
- a person difficult to make happy; a person who is very difficult to please or satisfy, picky ที่พอใจได้ยาก, ช่างเลือก
be choosy


the most nutritious high-protein plans are low in fat and include some carbs. So, be choosy

juicy - fruit or meat that has a lot of water or liquid in it ฉ่ำ, มีน้ำอยู่มาก

steak
- สเต๊ค; เนื้อสเต๊ค
juicy steak

lean  -
not having a lot of meat on it ไม่ค่อยมีเนื้อ, ผอม,  บาง, ผอมบาง, ซูบซีด

cut -
a piece of meat (cut from the dead animal) (See Wikipedia)
lean cut (of meat)

Instead of a juicy steak, choose a lean cut which will give you all the protein with far less fat, especially unhealthy (saturated) fat.

plenty - having more than enough of what you need to live อุดมสมบูรณ์
plenty of protein

pork also offers plenty of protein without too much fat.

tenderloin - a cut of meat that is the tenderest part of beef (See Wikipedia)
top loin -
a cut of meat (See cuts of meat)
rib chops -
a cut of meat
sirloin steak - a cut of meat,  a steak cut from the rear back of the animal (See Wikipedia)
shoulder steaks -
a cut of meat

look for tenderloin, top loin, rib chops, sirloin steak, or shoulder steaks

choice - the one thing a person decides to take (when they can take many different things) การเลือก
an excellent choice - a very good choice

loaded with - having a lot of, having large amounts of
loaded with protein - having lots of protein in it

Fish is an excellent choice because it is loaded with protein and almost always is low in fat.

salmon - "a popular food. Classified as an oily fish, salmon is considered to be healthful due to the fish's high protein, high omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol...  depending on the species" ปลาแซลมอน, เนื้อปลาแซลมอน (See Wikipedia)

tuna
- a species of fish that is popular all over the world as food, recently some tuna have been overfished and are at risk of extinction (See Wikipedia) ปลาทูน่า

omega-3 fatty acids - fats commonly found in plant and fish oils wityh some possible health benefits (See Wikipedia)
cholesterol - a chemical found in food, consuming high quantities over time is associated with heart disease (See Wikipedia)

Even those "fatty" fish, such as salmon or tuna, are still good choices because these fats, such as omega-3 fatty acids, are healthy. Eggs are a cheap form of protein. Although they have a lot of cholesterol, one a day is safe for healthy adults.

tofu - เต้าหู้ (See Wikipedia)
soy -  ถั่วเหลือง (See Wikipedia)

soy-based foods - foods made with soy, with a lot of soy in them
plant-based foods  foods made with plants, with a lot of soy in them
 
source - the thing or place where something comes from  ที่มา, ต้นกำเนิด, แหล่งกำเนิด
sources of protein

plant-based sources of protein
nutritious plant-based sources of protein

Soy, tofu and other soy-based foods are nutritious plant-based sources of protein.

fibre -  the part of plant foods that cannot be digested: "advantages of consuming fiber are the production of healthful compounds during the fermentation of soluble fiber, and insoluble fiber's ability (via its passive hygroscopic properties) to increase bulk, soften stool, and shorten transit time through the intestinal tract. Disadvantages of a diet high in fiber is the potential for significant intestinal gas production and bloating. Constipation can occur if insufficient fluid is consumed with a high-fiber diet," also called "roughage" ไฟเบอร์, เส้นใย,  สิ่งที่เป็นเส้นใย (See Wikipedia)

Beans are not only loaded with protein but also full of fibre, which helps you feel full for longer and also helps lower cholesterol.

yoghurt - a sour, creamy food made from milk, "a dairy product produced by bacterial fermentation of milk. Fermentation of the milk sugar (lactose) produces lactic acid, which acts on milk protein to give yoghurt its texture and its characteristic tang" (See Wikipedia)

rich
-  a lot of, usually different things อุดมไปด้วย
protein-rich

calcium - แคลเซียม; ธาตุชนิดหนึ่งมีสีขาวเงิน สัญลักษณ์  (See Wikipedia)

provide - to give someone something that they want or need
provide calcium for strong bones and a healthy heart

dairy - milk and foods made from milk such as butter, cream, and cheese
reduced-fat dairy products

Milk, cheese, and yoghurt are not only protein-rich but also provide calcium for strong bones and a healthy heart. Low-fat, non-fat, or reduced-fat dairy products can help you keep the calorie count down.

lacking - not having something
embark - start doing something

Make sure you get enough grains and fibre, which may be lacking if you embark on a high-protein diet.

room - extra space or a place to put things in 
leave room for ... - don't fill it up, keep a place for ...

Also leave room for lots of fruits and vegetables.

antioxidants - "a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons or hydrogen from a substance to an oxidizing agent. Oxidation reactions can produce free radicals. In turn, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death to the cell. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions", "plants and animals maintain complex systems of multiple types of antioxidants, such as glutathione, vitamin C, vitamin A, and vitamin E as well as enzymes such as catalase, superoxide dismutase and various peroxidases. Insufficient levels of antioxidants, or inhibition of the antioxidant enzymes, cause oxidative stress and may damage or kill cells. As oxidative stress appears to be an important part of many human diseases, the use of antioxidants in pharmacology is intensively studied, particularly as treatments for stroke and neurodegenerative diseases. Moreover, oxidative stress is both the cause and the consequence of disease. Antioxidants are widely used in dietary supplements and have been investigated for the prevention of diseases such as cancer, coronary heart disease and even altitude sickness. Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials with a limited number of antioxidants detected no benefit and even suggested that excess supplementation with certain putative antioxidants may be harmful"  สารต้านอนุมูลอิสระ , แอนทิออคซิดันทฺ, การที่ยับยั้งขบวนการ oxidation, การที่ยับยั้งการสลายตัวของยาง สบู่และอื่น ๆ (inhibiting oxidation) (See Wikipedia)

fruits and vegetables contain powerful antioxidants that are not usually found in most other foods and can keep you healthy throughout your life.

stroke - a medical condition is which the blood flow is suddenly stopped and cannot reach the brain อาการเส้นโลหิตในสมองแตกอย่างเฉียบพลัน ภาวะหัวใจวาย หมายถึงการที่หัวใจไม่สามารถสูบฉีดเลือดไปเลี้ยงสมองได้ชั่วขณะ (See Wikipedia)

risk - danger, how likely or possible it is for a bad event that causes harm and damage ความเสี่ยง
risk of heart disease and stroke

some experts worry that too many fatty meats and dairy foods that are high in saturated fat and low in fibre may raise your cholesterol and risk of heart disease and stroke.

moderate - neither very great nor very small in strength, size, amount or degree ระดับปานกลาง
a more moderate diet

adequate - good enough to do the job; good enough or large enough for a particular purpose พอเพียง
diet with adequate grains and fibre

recommended - what people say you should do แนะนำ
strongly recommended

A more moderate diet, which cuts fat but doesn't cut too many carbs, together with adequate grains and fibre may work safely and is strongly
recommended.


consider - think about something before doing it, thinking before decision
carefully consider

risks -
bad dangerous things that can happen
rewards
- good beneficial things that can happen
carefully consider the risks and rewards

Therefore, while these diets can work, you need to carefully consider the risks and rewards.

About the author

columnist
Writer: Jon Fernquest
Position: Online Writer