How does protein affect weight loss?Protein and Intentional Weight LossWhen weight is lost through caloric restriction, a higher protein intake is usually seen as a good idea due to preserving lean mass during the weight loss period. Protein and weight loss is also important for postmenopausal women and older men, as caloric restriction-induced weight loss appears to inherently reduce lean mass, with more lean mass being lost when dietary protein is lower despite caloric deficit being similar. [2] When investigating older (65.2 ± 4.6) women who are either overweight or obese and given a diet consisting of 1,400 calories (with a set amount of calories from each type of macronutrient) the addition of 50g whey protein twice a day to this calorically restricted diet induced more weight loss (-8.0% ± 6.2%) than did adding 50g carbohydrate (-4.1% ± 3.6%) despite calories being the same. [3] The protein group lost slightly more muscle as an overall percentage secondary to weight loss, but gained when measured relative to body fat losses. [3] Another study comparing 15% protein (in relation to overall calories) against 30% protein found that the low protein group lost more weight (11.4 +/- 3.8kg) with 37.5% of it being lean mass, while the higher protein group had a slightly lesser rate of weight loss (8.4 +/- 4.5kg) with approximately half as much lean mass lost (17.3%). [4] These results are repeated in various trials with similar results, with higher protein reducing losses in lean mass associated with diet regardless of source. [5] [6] [7] Even a small trend towards greater consumption of protein and dairy foods is associated with more favorable body composition changes during weight loss in the older population. [8] Some studies do note that high protein diets induce more weight loss overall, but these diets tend to be conducted in obese persons as well as not being too plentiful in the literature. [9] [10] Consumption of protein in the higher range, usually seen as around 1g/lb of lean mass (if you know your body fat percentage and can calculate lean mass) or 25-30% overall calories, is more protective of lean mass during periods of intentional weight loss when calories are controlled for What about health?What type of Protein?The above studies tend to control for overall protein intake, rather than sources. They can be used to argue that protein per se helps with fat loss and muscle preservation with little to no difference when comparing one source to another. When looking at the quality of protein sources in other studies, those that tend to have a higher percentage of essential amino acids tend to be more well correlated to inducing fat loss; [11] this appears to extend to bone health as well. [12] These sources tend to be animal sources; meat, fish, eggs and dairy. It should be noted that the protein supplements of whey and casein are two common protein supplements and are both derived from dairy (specifically, dairy protein is about 80% casein to 20% whey). Overall, protein per se takes precedence. Beyond that, animal sources tend to be better than plant sources due to a higher percentage of essential amino acids Related Nutrition ArticlesReferences
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13 Wonderful Health Benefits Of Cherries During PregnancyThose red, juicy little things! That tantalizing tangy taste makes cherries irresistible, especially when you are craving during pregnancy. They soothe the taste buds and tempt you to eat them unendingly. But are cherries safe to eat during pregnancy? Or is it one among the several вЂdon’t eat’ foods? MomJunction answers your questions by sharing the benefits and side effects of eating cherries during pregnancy. Also, do not miss some tasty recipes at the end. Is It Safe To Eat Cherries During Pregnancy?Yes. Cherries are full of nutrients, and they are safe to eat unless you are allergic to them. The pit is the only part that should not be eaten. Also, do not over eat them as they can create gas and cause bloating. Eating cherries moderately is absolutely fine and do good to your body. Health Benefits Of Cherries During PregnancyThe delicious red fruit can boost your health during pregnancy as cherries are a storehouse of nutrients such as vitamins, minerals, protein, iron, calcium and others. Therefore, cherries can be a healthy snack option for pregnant women. Here are a few more ways cherries can benefit you: 1. Boost the immune levels:Cherries contain healthy levels of vitamin C, which have antioxidant properties. They play a vital role in removing the free radicals, which can cause various infections and diseases. Moreover, the immunity levels remain low during pregnancy. Cherries can boost your immunity levels. 2. Promote newborn’s brain health:Anthocyanins found in cherries protect neural cells and promote brain health of the fetus (1). A new variety, Balaton cherries can help you in preventing pregnancy brain (bouts of forgetfulness during pregnancy). 3. Relieve swelling and inflammation:Anthocyanin, the red pigment in cherries, is known to be very effective in reducing the inflammation, swelling and joint pains that you usually experience when you are pregnant. 4. Prevent gestational diabetes:Cherries help in keeping the blood sugar levels under control and thereby assist in preventing gestational diabetes. 5. Alleviate fatigue:Loaded with excess water content, cherries, on regular consumption, give an energy boost, and help keep fatigue away. 6. Control blood pressure levels:The potassium content in cherries works towards water retention and blood pressure control in the body. It, thereby, prevents the risk of preeclampsia during pregnancy. 7. Promote better sleep:The antioxidant called melatonin, which is present in cherries, is an ideal sleep inducer. You can have a disturbed sleep during pregnancy due to various discomforts. Drink a glass of cherry juice every day to overcome sleep disturbances. Tart cherries contain more antioxidant than sweet cherries do. 8. Strengthen blood vessels:Vitamin C present in the cherry fruit strengthens the blood vessels, helping them to pump enough blood to the fetus. 9. Expectorant property:Cherry is a useful expectorant for treating all the cough related conditions. It helps to relieve cold, cough, bronchitis and asthma. 10. Treats constipation:Cherries contain high fiber content. They normalize the bowel movements and help you get rid of constipation that is one of the most common problems during pregnancy. 11. Low-calorie fruit:If you are careful about weight gain during pregnancy, cherries are the best fruits to consume as they are extremely low in calories. 12. Relieve muscle pains:Cherries are anti-inflammatory in nature and therefore offer effective relief from muscular pains and issues you may experience during pregnancy (2). 13. Cures migraine headaches:Doctors believe that estrogen hormone fluctuations, and preeclampsia conditions during pregnancy cause migraine headaches. Cherries contain anthocyanins and bioflavonoids, which help in mitigating migraine headaches. Aren’t these benefits more than enough to include cherry fruit in your pregnancy diet? But do they cause any adverse reactions as well? You may know below. Are There Any Side Effects Of Eating Cherries During Pregnancy?
If you feel any significant discomfort after consuming cherries, please seek your doctor’s advice immediately. Words Of Caution:
A Few Recipes:Here are some interesting cherry recipes you can make at home and enjoy the delicious treat. 1. Cherry Clafoutis:This is a classic French dessert, a combination of flan and pancake. It is traditionally made without pitting the cherries so that the pits give some almond flavor to this dessert. But, unpitted cherries during pregnancy is a big no-no. So here’s the recipe with pitted cherries.
2. Cherry Heaven:The delicious dessert can be whipped up in no time.
Some Frequently Asked Questions:1. Can I have dried cherries during pregnancy?Dried cherries are safe to consume while pregnant. But if you are allergic to sulfites, then you should be careful because sulfites are generally used as preservatives in dried fruits. Therefore, check the label. 2. Can you eat maraschino cherries while you are pregnant?Maraschino cherries are sweetened, preserved fruits made of light colored varieties like Gold, Royal Ann, and Rainier cherries. You can eat them but in moderation. Cherries are tasty. They are healthy and easy to eat. Why wait then? Go ahead, satisfy your taste buds and reap benefits too! But before that, talk to your doctor and make sure that you are not allergic to the fruit. Did you eat cherries in your pregnancy or tried a new cherries recipe? Do share it with us. US / WorldPolicy / BizHealth Benefits Of Medical Marijuana: 3 Major Ways Cannabis Helps Sick People Live Normal LivesMedical marijuana is being used more than ever to help patients with their illnesses. Photo courtesy of Shutterstock Stress, Anxiety, and PTSD — It’s a Mixed BagNo matter how you ingest marijuana, there are possible side effects to the drug — pro-pot advocates will claim they’re never as bad as pharmaceutical side effects — including anxiety and paranoia. These effects can subsequently lead to a higher blood pressure, arrhythmia, and other effects common to anxiety. In this way, it’s a gamble when taking marijuana. For those who know how much they’re taking and what to expect, however, may experience the opposite effect: calm, relaxation, and happiness. For people with post-traumatic stress disorder (PTSD), one of the worst possible anxiety disorders, marijuana might be able to alleviate symptoms. Although there’s a scarcity of human research into the association, anecdotal evidence is heavy, and states, such as Main and New Hampshire, have begun allowing its use. The Department of Health and Human Services also signed off recently, on a study to test its benefits in PTSD patients. The use of marijuana for anxiety disorders, and just plain stress, comes from the fact that the brain naturally produces cannabinoids, which are the active chemicals in marijuana — namely, delta-9 tetrahydrocannabinol, or THC — and what help regulate how fear is processed in the brain. In part, these calming effects could be the reasons why marijuana use has been linked to a 10 percent reduction in suicide rates, while also being considered for use in some Swiss prisons. Cerebral Palsy and Other Neurodegenerative DiseasesNeurodegenerative diseases affect millions of people in the U.S. Parkinson’s disease, for example, affects an estimated one million people, while cerebral palsy affects as many as 764,000 children and adults. These diseases and more are all debilitating in their own way, as they affect the nervous system’s ability to connect with the brain, therefore affecting a person’s ability to move. Marijuana has shown huge promise in saving these people. Marijuana has also been shown to reduce symptoms of Parkinson’s disease (PD), which include rigid muscles, slow movement, and tremors. In a study of 22 patients who were all about 66 years old, tremor scores dropped after using marijuana. “The study suggests that cannabis might have a place in the therapeutic armamentarium of PD,” the researchers wrote. “Larger, controlled studies are need to verify the results.” In such patients, the results really do need to be seen to be believed. In December, Medical Daily reported the story of Jacqueline Patterson, a Missouri mother of four whose cerebral palsy had left her with a severe stutter caused by muscle stiffness, which has also caused her severe pain and the inability to use her right arm correctly. With marijuana, she becomes a totally different person, able to speak, move, and overall become less tense. The big one right here. Pretty much any state that legalizes marijuana for medical use lists cancer as one of the first conditions it can be used for. People undergoing chemotherapy for whatever their cancer may be often experience nausea, vomiting, loss of appetite, and pain, according to the National Institutes of Health (NIH). Marijuana has been shown to alleviate all of these side effects. In fact, two FDA-approved medications, dronabinol and nabilone, are derived from THC and used in cancer patients and HIV/AIDS patients to treat nausea and vomiting. Dronabinol was also shown last year to ease pain in cancer patients. As for increasing appetite, well, they don’t call it the munchies for nothing. Beyond chemo, there’s also evidence that marijuana can help prevent the growth of tumors. According to the NIH, another cannabinoid, cannabidiol, has been shown to relieve pain as well as lower inflammation. Cannabinoids such as these have been shown to block cell growth, prevent the growth of blood vessels that aid metastasis (the spread of tumors), and kill tumor cells. Some researchers have even found a way to harness this power without the psychoactive effects. “Cannabinoids have a complex action; it hits a number of important processes that cancers need to survive,” oncologist Dr. Wai Liu told The Huffington Post. “For that reason, it has really good potential over other drugs that only have one function. I am impressed by its activity profile, and feel it has a great future, especially if used with standard chemotherapies.” For Recreational UsersGold Standard 100% WheyProduct Overview
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