BCAAs Linked to Reduced Obesity Risk

Branched-chain amino acids (BCAAs) receive a lot of hype in the sports performance industry because it has been reported that these amino acids (leucine, isoleucine, and valine) might improve muscle protein synthesis, act as a muscle 'fuel' during exercise, and aid in post-exercise muscle repair.  This hype is not totally unwarranted because a number of research studies support some of these concepts.  In fact, one recent review paper (free to download) reports that BCAAs might help suppress the natural muscle loss associated with aging.  However, little research has examined the relationship between BCAA consumption and obesity risk.

A new population-based study published online ahead of print in the Journal of Nutrition examined the possible link between dietary BCAA intake and the prevalence of being overweight or obese.  Diet information and overweight/obesity status were determined in over 4,000 individuals taking part in the International Study of Macro-/Micronutrients and Blood Pressure.  BCAA intake was determined by country-specific food tables and dietary recall questionnaires.  The researchers reported that the risk of being overweight was reduced by 30% in individuals in the highest quarter of BCAA dietary intake.  Additionally, the risk for obesity was decreased with increasing levels of BCAA consumption.

The results of this study suggest that adequate dietary intake of BCAAs can help reduce one's risk of becoming overweight or obese.  These benefits were seen across all the study populations examined, which included groups in China, Japan, the UK, and the US.  The BCAAs, leucine, isoleucine, and valine, are three of the nine essential amino acids and therefore must be obtained from the diet.  It has been reported that one can obtain BCAAs from numerous dietary sources.  For example, leucine is prevalent in red meat, nuts, beans, whole wheat and soy flour.  Foods such as chicken, fish, eggs, almonds, cashews, and soy protein are good sources of isoleucine, and meat, mushrooms, diary products, grains, and soy protein are good sources of valine.  When choosing foods rich in BCAAs, make sure to choose foods low in saturated fat, so lean meats, non-fat dairy, whole grains, and soy protein would make good choices.

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Lose Weight Successfully With High Protein, Low Glycemic Foods

Diets come and go through the years, each of them generally suggesting a specific amount of macronutrients.  These include low carb diets, low fat diets, high protein diets, and more.  While each of these diets have been reported to support weight loss in the short term, most of us find it difficult to maintain our weight loss for longer than 1 year.  Therefore, the overall success of many of these diets, particularly in comparison to each other, is often debated.

The Diogenes Study, a large, multicentered, pan-European weight loss study, has attempted to determine which type of diet is best in regards to successfully maintaining weight loss.  For this study, 773 adult men and women who successfully completed an 8-week weight loss phase were randomly assigned to one of five weight maintenance diets:

1. Low protein (13%) + low glycemic index
2. Low protein + high glycemic index
3. High protein (25%) + low glycemic index
4. High protein + high glycemic index
5. Control diet that followed each country's dietary guidelines

Each diet was moderate in fat content (25-30%) and study volunteers were directed to eat as much as they wanted while aiming to maintain their current body weight during the 26-week weight maintenance phase.  The results of this weight loss study, which were recently published online ahead of print in the New England Journal of Medicine, showed that:

• The high protein, low glycemic index diet was easier to stick to than the low protein, high glycemic index diet.
• Consumption of the low protein, high glycemic index diet resulted in a significant increase in body weight by about 3 - 4 pounds on average.  Weight re-gain was not observed on average in the other diet groups.
• Diet groups high in protein, regardless of glycemic index status, re-gained 2 lbs less than diet groups low in protein.
• Use of low glycemic index diet plans, regardless of protein level, resulted in about 2 lbs less weight re-gain than diets with a high glycemic index.
• The high protein groups and the low glycemic index groups were more likely to continue losing weight compared to the low protein and high glycemic index groups.  This was particularly true for the high protein, low glycemic index group.

This is an excellent study that shows us what might be the most effective way at maintaining weight loss for the long-term.  In this new weight maintenance study, a small increase in dietary protein intake and a small reduction in the glycemic index of foods consumed were of substantial help in either continuing modest weight loss or maintaining the weight volunteers lost in the weight loss phase of the study.  This study was also conducted in the children of the adult volunteers.  The childhood arm of the study reported similar benefits with the high protein, low glycemic index group showing a substantial decrease in the percent of overweight/obese children.  In contrast, children consuming the low protein, high glycemic index diet showed an increase in body fat.

The benefits of increasing dietary protein and decreasing the glycemic index are likely due to their effects on appetite and blood sugar metabolism.  Protein has been reported to increase our feelings of fullness and help maintain that feeling longer.  Foods with a low glycemic index have been shown to have little impact on blood sugar, helping us to avoid cravings and spikes in hunger.  These aspects of protein and low glycemic foods might be why individuals found it easier to stay on the high protein, low glycemic index diet plan compared to the other diet plans.

My Slim & Beautiful Diet bars and shakes are high in protein (20 grams each) and have a low glycemic index, making them an excellent and delicious addition to any high protein, low glycemic weight loss program you might choose to follow.

Start losing pounds now with my easy diet plan using delicious, low glycemic, protein-packed bars and shakes to satisfy your hunger. Please recommend to anyone who wants to lose weight using a clinically tested diet plan and weight loss program.

Protein Supplementation Might Improve Body Composition During Weight Loss

As we get older, many of us tend to put on a few extra pounds of fat, while losing some of our muscle mass.  This gradual change in body composition has been reported to be associated with a loss of physical function as we age.  Most any sensible weight loss plan is a great way to get rid of those extra pounds of fat, but might not necessarily prevent a loss in muscle mass. 

A new weight loss research study presented at the 2010 Experimental Biology meeting explored the potential benefit of adding a protein supplement to an energy-restricted diet for supporting healthy weight loss and improved levels of fat-free mass (muscle, bone, etc.).  In this study, obese women with an average age of about 64 years were asked to follow a 1,500-calorie per day diet and randomly assigned to receive either (1) 50 grams of protein per day or (2) 50 grams of carbohydrates (maltodextrin) per day.  Changes in body fat, fat-free mass, and weight loss were measured after 6 months.  The weight loss researchers reported:

• Protein supplementation provided a greater loss of body fat (about 19%) than carbohydrate supplementation (about 8%).
• While not statistically significant, weight loss was slightly greater for protein supplementation (about 11% of body weight on average) than for carbohydrate supplementation (about 5% of body weight on average)
• Fat-free mass was only modestly reduced in both the protein and carbohydrate groups.
• Thigh fat under the skin was substantially reduced by protein supplementation compared to carbohydrate supplementation.

These new weight loss study results suggest that supplementing a low-calorie diet with protein might support better body fat loss, while also providing weight loss benefits and modest preservation of fat-free tissues.  The study abstract did not mention any exercise component of the diet program, which might be one reason that fat-free mass still decreased slightly in this study.  Combining exercise with a healthy diet plan might better preserve or possibly even improve muscle mass compared to a diet plan without exercise.  However, it is possible that this study did contain an exercise program that simply wasn't mentioned in the study summary.  Nonetheless, these results suggest some possible benefits of supplementing a healthy diet plan with a little extra protein.

Dr. Tabor's Diet plan includes soy protein and milk protein shakes and bars, which are a great way to make sure you are getting enough high quality protein while managing your weight.