Jack Challem
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 In a study at the Veterans Administration Medical Center in Minneapolis, Minnesota, researchers placed men on a high-fat, moderately high-protein, and low-carb diet for five weeks. The men's blood-sugar levels decreased by more than a third, and their HbA]c (glycated hemoglobin) levels dropped by 22 percent. The researchers calculated that if the men had stayed on the diet longer, their HbA)c levels would have dropped by half.
• Protein reduces appetite and creates a "full" feeling. Protein increases satiety after eating, partly by suppressing the appetite. |
| If you don't like eggs, you can eat a few bites of leftover chicken or another high-protein food, along with a small amount of fresh fruit. You can get somewhat similar benefits by eating a low-glycemic sugar-free cereal, such as oatmeal (so long as it is not instant oatmeal and does not contain any sugars). Still, our first choice would be eggs.
Essential Daily Habit #2. Eat at Regular Times
Pressures at work and home, and being short of time in general, can sabotage your best intentions to eat well. |
| Why Protein Is Good for You
With the popularity of high-protein, low-carb diets, food companies tried to capitalize by marketing hundreds of low-carb but highly processed foods, from pancake mixes to salad dressings. Most of these processed low-carb foods were not nutritionally sound, and many tasted awful.
Not surprisingly, low-carb processed foods were a flop. When these products failed to sell, the processed food industry argued that the low-carb boom was over, perhaps hoping that people would go back to eating more profitable carbs. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Effect of a high-protein, Low-Carbohydrate Diet on Blood Glucose Control in People with
Type 2 Diabetes." Diabetes 53, no. 9 (2004): 2375-82.
Gaziano, Michael J., Charles H. Hennekens, Christopher J. O'Donnell, Jan L. Breslow, and Julie E. Buring. "Fasting Triglycerides, High-Density Lipoprotein, and Risk of Myocardial Infarction." Circulation 96 (1997): 2520-25.
Goodwin, Pamela J., Marguerite Ennis, Kathleen I. Pritchard, Maureen E. Trudeau, Jarley Koo, Yolanda Madarnas, Warren Hartwick, Barry Hoffman, and Nicky Hood. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 It can, in fact, be a telltale sign that someone is on the Atkins diet or another low-carbohydrate, high-fat, high-protein diet. In fact, as many as two-thirds of people on these diets suffer from bad breath, so they may lose friends as well as weight. Their stinky breath is actually a sign that their body is breaking down fat into ketones and going into a condition called ketosis (elevated levels of ketones). |
C. W. Randolph, M.D.
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 In addition, according to a study published in the Journal of Cell Metabolism, a high-protein diet can also increase the amount of a hunger-fighting hormone circulating within the body. The hormone, known as peptide YY (or PYY), had already been found by the researchers to reduce food intake by a third when it was administered by injection to both normal-weight and obese people.
Rachel Batterham, the clinical scientist who led the study, said, "We've now found that increasing the protein content of the diet augments the body's own PYY, helping to reduce hunger and aid weight loss. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 So it can seem at times that you're stuck between a rock and a hard place, when it comes to protein: While protein can help you lose weight and maintain your muscles and energy, there are significant downsides to a high-protein diet. The solution? Skinless turkey is the answer to the quest for a high-quality protein that will support weight loss while, at the same time, promote health. The fact is that high-quality, low-fat sources of complete protein are hard to find. While animal protein is everywhere in our markets and restaurants, the available options tend to be very high in saturated fat. |
| To step back for a moment, there's no question that evidence points to some association between high-protein foods and weight loss. In one study, people who had a higher protein intake experienced a decreased appetite and what the researchers termed "significant weight loss."50 Those researchers speculated that the decreased caloric intake might have been caused by increased leptin sensitivity, which would have lessened appetite. Another study on mice gives some intriguing, if preliminary, indication that protein can exert an effect on metabolism. |
Jack Challem
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 Lynn's physician diagnosed her with prediabetes, and he recommended that she follow a high-protein, high-vegetable, low-carb diet. Instead of skipping breakfast, as she usually did, she ate two scrambled or boiled eggs. Within three days of adopting the diet, her energy levels improved—and so did her moods. foods that are higher in sugars and fats. That's why the incidence of obesity and diabetes has increased rapidly—and part of the reason why I believe mood problems are also on the rise. |
| Extreme high-protein, zero-carb diets were recommended by the late Robert Atkins, M.D., but for only a short period of time, after which carbohydrate intake could be increased. My dietary recommendations (in chapter 5) can best be described as protein rich, relatively low in fat, with substantial amounts of vegetables and small amounts of carbohydrate.
High-quality protein stabilizes blood sugar levels. In people with elevated blood sugar, protein generally lowers and steadies their blood sugar levels. This dampens hunger, which in torn reduces appetite and often leads to weight loss. |
| Eating a high-protein breakfast, such as eggs, results in improved blood sugar levels and fewer feelings of hunger by lunchtime.
Dosage: It is a good practice to eat a little high-quality protein with every meal, when you feel that your mood is deteriorating, or when you need a mental energy boost. One of the fastest ways to improve your mood is to eat some protein, such as a couple of slices of deli turkey and cheese.
Arginine
Principal use: To treat anxiety and erectile dysfunction. |
| You don't have to go on a so-called high-protein diet. Rather, think of your eating habits being protein rich. If you are taking antidepressant medications, such as Prozac or Zoloft, they will work better if you eat a little more protein.
Examples: Fish, chicken, turkey, and eggs are excellent sources of protein; however, don't have deep-fried protein, such as deep-fried fish or chicken. |
| Although Josh was initially perplexed by the dietary advice, he followed through, and his wife began making him high-protein breakfasts before work. Within a couple of days, Josh's mood lightened up considerably. As he practiced the stress- and anger-control techniques, his moods and aggressive behavior continued to improve.
Neurotransmitters That Stimulate Your Mind
Acetylcholine
What it does. Acetylcholine is a key neurotransmitter involved in the thinking processes, memory, motivation, and arousal. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| But, after a high-protein meal, you get "a significant increase in the glucagon level," they write. "Glucagon promotes the mobilization of previously stored fat."
Summarizing Your Body's Reaction to Quickie Carbs
To review: The more refined carbs and sweets you eat, the more glucose you dump into your system all at once. This sudden blood sugar spike prompts your pancreas to release a large dose of the "fat storage" hormone insulin, which then helps move your blood sugar (glucose) out of your bloodstream and into your liver. |
Marshall Editions
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 Some overweight people do well on a high-protein, low-fjj 4?A carbohydrate diet and others do well on a low-fat, low-protein, high-^S^Mmr complex carbohydrate diet. For more advice consult a dietician. Regardless of the type of diet that is best for you, make sure you eat enough protein every day. Fish, lean organic meats, and whole grains mixed with legumes provide adequate protein. Eat two to three servings of vegetables a day to obtain the nutrients and fiber that most obese people are deficient in. Limit the amount of simple sugars you consume. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Learning to eat correctly with high-protein foods, essential fatty acids, and low-glycemic carbs is the key to beauty."
Once again, restoring insulin sensitivity is the key. Dr. Rosedale believes that "when you change your diet, you improve your insulin sensitivity within weeks. The rate at which you age is largely determined by how your body reacts to insulin. And when your insulin is regulated, you'll lose excess fluid . . . This will positively impact swollen ankles, varicose veins, and bloating. |
Jonny Bowden, Ph.D., C.N.S.
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 Whey and the high-protein Diet
And then there's weight loss. New studies suggest that whey may have an impact on food intake through its effect on hormones that influence a feeling of fullness. We already know from quite a lot of research that higher-protein diets help people feel full and satisfied and are very useful as weight loss regimens. But all protein may not be created equal. In one study, researchers consumed a liquid meal containing equal amounts of either whey or casein. Ninety minutes later, allowed to eat freely at a buffet, the whey group consumed significantly fewer calories. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Among the most popular food choices in any high-protein diet are red meat and whole dairy foods like cheese. These foods tend to be high in saturated fat and any diet high in saturated fat will promote development of various health problems. Many studies have suggested that there is a relationship between saturated fat in the diet and colon cancer, coronary heart disease, and also Alzheimer's disease. Saturated fat is also known to increase serum cholesterol levels. |
| Most people who have paid any attention to dieting and weight-loss recommendations in recent years have been bombarded with advice about the pros and cons of high-protein diets. While there certainly is some evidence that some people do, in the short term, lose weight on a diet that favors high protein, there are a number of caveats to this approach to weight loss. For one thing, the operative notion here seems to be "short-term." Short-term weight loss is rarely anyone's goal. Few of us want to lose weight for a few weeks: We want to lose it forever! |
Joerg Gruenwald, Ph.D.
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 Casley-Smith JR, Casley-Smith JR, Effects of varying doses of 7-hydroxy-coumarin and coumarin in acute lymphoedema and other high-protein oedemas. In: Progress in Lymphology, X, Adelaide, 1985: 194-196. 1985.
Cox D, O'Kennedy R, Thornes RD, The rarity of liver toxicity in patients treated with coumarine (1,2-Benzopyrone). In: Human Toxikol 8:501-506. 1989.
Egan D, O'Kennedy R, Moran E, Cox D, Prosser E, Thornes RD, The pharmacology, metabolism, analysis, and applications of coumarin and coumarin-related compounds. In: Drug Metabolism Reviews 22(5):503-529. 1990. |
Jack Challem
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 How Are These Dietary Guidelines Different from Those of the Atkins Diet or Other high-protein Diets?
You might be wondering how the dietary recommendations in Feed Your Genes Right differ from those of the Atkins diet. The Atkins diet is the most popular high-protein diet, but it has often been criticized for its high levels of saturated fat.
Both the Atkins and the Feed Your Genes Right recommendations encourage people to eat more nutrient-dense protein. |
Bottom Line Health
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| Eating three 4-ounce servings of high-protein foods every day helps suppress appetite and maintain muscle mass. Choose fish, egg whites, poultry and plain, fat-free yogurt. Meat lovers can eat red meat twice a week but should marinate beef using cherry or pomegranate concentrate (this reduces the inflammatory chemical compounds that are produced during cooking). You can have 1 or 2 tablespoons each day of nuts or seeds (especially flaxseed, walnuts and almonds). During this stage, get 25 g of fiber, primarily from vegetables. |
Marshall Editions
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| Eat >y high-protein meals and snacks regularly and include low glycemic index (Gl), I' high-fiber carbohydrates in your diet. An item of food's glycemic index is determined by how much it causes the blood sugar to rise relative to a slice of white bread.
Low glycemic index foods are those that release sugar into the bloodstream at a slow rate.
These foods tend to be high-fiber, whole grain, non-processed foods. Avoid simple sugars, simple carbohydrates, and large, infrequent meals. A simple sugar, such as sweets, causes an immediate elevation but then a big drop in blood sugar. |
Michael T. Murray and Michael R. Lyon
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 Many have also learned that if they avoid sugary or starchy foods and eat meals high in protein along with frequent high-protein snacks, they can reduce or avoid these symptoms significantly. All of this does indeed sound like hypoglycemia; however, when their blood sugar is checked during these episodes, it is uncommon for it to be in the significantly or dangerously hypoglycemic range. Although many of these people have accepted the concept that they suffer from hypoglycemia and may even refer to themselves as "hypoglycemics," they seldom find a medical doctor who will support this diagnosis. |
Marshall Editions
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| For those with low blood sugar, small, frequent, high-protein meals are a preventive strategy. Avoiding food that is high in sugar is recommended. However, if a fainting episode occurs due to low blood sugar, the immediate treatment is to take a high sugar fluid. If anyone with diabetes faints, seek immediate medical advice.
To threat chronic fainting: It is necessary to undergo thorough testing to investigate the heart. Some abnormal heart rhythms can cause fainting and these must be diagnosed and treated. |
Michael T. Murray and Michael R. Lyon
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| PGX is also available as part of a high-protein meal replacement. One the most successful approaches to weight loss is to consume a PGX-containing meal replacement shake twice per day in place of breakfast and lunch. You are then free to focus on eating one healthy meal per day along with healthy snacks. Additional PGX is usually consumed with your evening meal. This approach is a very simple way to gain the benefits of PGX in terms of stabilization of blood sugar and restoration of insulin sensitivity. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Vegetarian protein, interestingly, negatively affects bone strength. All high-protein meals tend to increase the removal of calcium from bones, underscoring the importance of supplementing with calcium whether you get your protein from turkey or tofu. Another big calcium buster: salt. Sodium influences calcium balance by increasing its excretion.
YOU Tip: Know Whaf s Bad to the Bone. Sledgehammers aren't your only skeletal enemies. The others: excessive alcohol, cigarettes, and vitamin A. Having more than 2,500 milligrams of vitamin A in supplements a day could hurt bone formation. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Australian Researchers Also Link Pimples to Quickie Carbs
To test the theory that sugary foods and fast-acting carbs could promote acne, an Australian team put 50 pimple-plagued males aged 16 to 23 on a high-protein diet that excluded refined carbohydrates but included higher quality carbohydrates such as vegetables, fruits, nuts, and seeds, as well as lean meat, fish, and low-fat dairy foods.
Neil Mann, Ph.D., associate professor of human nutrition at RMIT University in Melbourne, Australia, and lead author of the study, along with his colleague, George Varigos, M.D. |
James Dowd and Diane Stafford
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 Phosphorus comes primarily from protein sources; that protein can come from your diet or your bones and muscles. high-protein diets without adequate produce theoretically can cause you to lose greater amounts of calcium in your urine, which may raise PTH levels; we see this almost exclusively in people with impaired kidney function. More commonly we see deficient dietary protein, which signals other hormones to pull phosphorus from bones and muscle, and this raises PTH levels.
A normal PTH level is between 10 and 65. But an ideal PTH level is between 10 and 40; the preferred level is below 40. |
Andreas Moritz
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 Without exception, a high-complex-carbohydrate, high-vegetable-protein diet is associated with low body mass," study leader Linda Van Horn of Northwestern University said in a news conference reported by Reuters. "High-protein diets were associated with higher body weight."
Of course, this does not mean that your favorite doughnut, French fries, pasta and white bread are going to make you slim. These refined carbohydrates don't offer you the complex sugars that your body needs as a primary source of energy. |
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