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High Protein Diets and Appetite Control
By WLR Dietitian
Q: I’ve never been tempted to try the
Atkin’s diet but I
recently watched a TV programme that said high protein diets
could help to suppress appetite. Would a high protein, low-fat
diet, with reduced rather than eliminated carbs, be a good
idea?
A: Let’s start with the facts. A diet high in protein will only
help you lose weight if your overall energy intake is below your
energy needs. It’s this overall calorie deficit that matters more
than the combination of protein, fat or carbohydrate in your diet.
However, some research has shown that protein can help to
suppress appetite, therefore helping to control hunger. This in turn
means you’ll be more likely take in fewer calories with the result
that you lose weight. The reason for this seems to be that
protein-rich foods improve satiety – the feeling of fullness you get
at end of a meal – and the more satiated you feel after eating, the
less likely you’ll be to snack later on in the day. However, more
research is needed to prove this conclusively. Meanwhile, there’s
also some evidence that high protein diets can help to
increase
metabolism slightly, so that you
burn more calories.
Ultimately, if you want to eat more protein-rich foods, you still
need to stick to the
calorie allowance set for you by WLR if you
want to continue losing weight. The easiest way to do this is to
choose low-fat protein-rich foods such as lean red meat, fish,
skinless chicken and fat-free dairy products.
The same goes for carbs. Whether you choose to reduce the amount
of carbs in your diet is entirely up to you, but you still need to
stick to your daily calorie allowance and make sure you get five
portions of fruit and veg a day.
Finally, the easiest way to control hunger is to avoid skipping
meals and to eat regularly. By spreading meals evenly throughout the
day, and perhaps eating smaller, more frequent meals that contain a
mixture of fat, protein and carbohydrate, you’ll feel satisfied for
longer.
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