Do Carbs Count More Than Protein?

When diets substitute proteins for carbohydrates, studies show greater fat loss. But it has not been documented whether the effect is due to the increased protein content of the diets or the reduction in high glycemic carbohydrates.

Researchers have found that when they put a small group of obese men and women on two different low-carb diets — high and low protein — weight loss results did not differ.

"The question: Was it protein or the carbohydrates? This study suggested that perhaps it was the decrease in high glycemic carbohydrates, rather than the increase in protein that made the difference.

Do Carbs Count More Than Protein?
Participants were 73 obese men and women; none had type 2 diabetes. They were divided into two groups for a 12-week diet. Both diets cut carbs to the same level: no more than 30 percent of total daily calories. One diet featured low-fat (29 percent total calories), high-protein (24 percent total calories) items. It was based on lean meat, poultry, and low-fat dairy foods. The other low-carb diet had a standard amount of protein (8 percent total calories) and a higher amount of monounsaturated fat (45 percent total calories). Those menus included lean meat, poultry, higher-fat milk, and oil and nuts high in monounsaturated fat.

Similar Results on Both Diets
After 12 weeks of the calorie-restricted diet — followed by four weeks of a maintenance diet — the two groups had no differences in weight loss, fat or lean-mass loss, insulin resistance (a risk factor signaling heart disease and type 2 diabetes), or fasting cholesterol and triglyceride levels.

On average, the low-fat, high-protein group lost about 21 pounds. The average weight lost by the high-fat, standard-protein group was 22.5 pounds.

Both diets were well tolerated; no negative side effects were seen. Participants said they were less hungry after the low-fat, high-protein meal, both at the beginning and end of the study.

Which Diet Is Best?
Calories count on any diet, and sticking to the diet is important. It is evident that carb intake is is a factor and it is not carbs as much as it is the quality of the carbs or the Glycemic Index.

Don't forget to drink a lot of water while you increase your protein intake. Drinking water flushes fats out of your system as well as increasing your metabolism. Instead of soft drinks or powdered drink mixes that are loaded with chemicals and sugar, I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder. Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored and break the routine even more by adding a little unsweetened cranberry juice. Click here to order stevia powder.

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Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.

Awesome Sugar Free Low Carb Hot Chinese Chicken Salad
Serves: 8
Carbs Per Serving: 7g
Prep Time:<20 minutes
Effort: Easy

Ingredients:
For two large salads:
2 chicken breast – cooked with desired seasoning
2 large bowls of lettuce
Tomatoes (optional)
Crumbled bacon (optional)
Hot peppers (optional)
Slivered almonds (optional)Desired shredded cheese(I like cheddar)

Dressing
½ cup olive oil
¼ cup apple cider vinegar
1 tb sp soy sauce (low sodium)
2 tb sp Equal – Steviva Blend
1 Dash ginger
1 Dash pepper
1 Dash garlic salt

Instructions:
Bring ingredients of dressing to a boil in a pan and stir with whisk.
Once all ingredients are well-blended, pour over salads.

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