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High Protein/low Carb Diet

WHAT IS PROTEIN?
Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. However, too much of a good thing may not be so good for you.

Many people are putting their health at risk by eating too much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.

HOW MUCH PROTEIN DO WE NEED ?
Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein their body needs. Protein deficiency is certainly a problem in Pakistan. So exactly how much protein does your body really need? According to the American Heart Association and the National Institutes of Health, as much as 50-60 grams of protein is enough for most adults. This breaks down to about 10-12% of total calories. Your body needs 0.36 grams of protein per pound of body weight. To calculate the exact amount you need, multiply your ideal weight by 0.36. This will give you your optimum daily protein requirement in grams. Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women require more protein. For those of you that workout moderately or intensely and this also apply to bodybuilders as they break down and use more proteins in order to build muscles. The right formula for athletes is 1 gram of protein per pound of body weight.

People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat. For instance, a typical3-ounce beef hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams of fat. You achieve quick weight loss on these diets because of this high fat content. High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories. However, this type of protein and fat combination is not the healthiest.

TYPES OF PROTEIN?
Animal proteins are loaded with cholesterol and saturated fat. Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of LDL cholesterol in the blood clog arteries and are the chief culprit in heart disease, particularly heart attack and stroke. So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.

Soy Protein Isolate and Soy Protein Concentrate

Soy Protein Concentrate, Soy Protein Isolate, & Textured Soy Protein

Soy protein has concentrates and isolates. These refer to the process by which the proteins are produced, and the quality of the protein. Isolate is always a higher quality protein. Let's take a look at soy protein concentrate and isolate.

Soy Protein Concentrate
Soy protein concentrate are made from defatted soy beans, by removing most of the water soluble, non-protein ingredients. Most of the carbohydrates remain in soy protein concentrate, so it tends to have some soy bean flavours. Soy protein concentrate contain at least 65% protein on a moisture free basis.

Protein isolates will always be more pure than concentrates. And also beware of how the protein content is reported, either as "dry basis" or "as-is: providing basis". Reporting by as-is basis is more reflective of the true protein contents, since all protein supplements will have some moisture. Reporting as "dry basis" allows the lablers to make it look like there's about 4 to 8% extra protein than an "as-is basis".

Soy Protein Isolate
Soy protein isolates are the most pure and refined soy protein available. Soy protein isolates are made from defatted soy beans, with most other ingredients removed leaving almost all protein. Usually, soy protein isolates contain 90% + protein on a moisture free (dry) basis. Soy protein isolates will also be more 'neutral' flavoured, compared to soy concentrates, mainly because almost everything else is removed except the protein. Unlike soy concentrate, the carbohydrates are also removed, so the soy bean taste is also removed.

What is Textured Soy Protein?
Textured soy proteins are made from soy protein concentrates. They're made to resemble various meat products such as beef, pork, chicken, or seafood when hydrated. Many people now supplement soy protein powder for the health benefits. Soy protein not only provides a full spectrum of amino acids, it also helps lower cholesterol and reduces heart related diseases.

Another reason weight loss is achieved on these high-protein diets, due to water loss. The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown and metabolism. The body eliminates this uric add and urea by pumping lots of water into the kidneys and urinary tract to help it flush out. However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium. The high intake of protein leaches calcium from the bones, which leads to osteoporosis.
Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from

Plant-based proteins, like that found in soy, lower LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems. Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet. By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods.

Soy Protein Isolate and Soy Protein Concentrate

Soy Protein Concentrate, Soy Protein Isolate, & Textured Soy Protein

Soy protein has concentrates and isolates. These refer to the process by which the proteins are produced, and the quality of the protein. Isolate is always a higher quality protein. Let's take a look at soy protein concentrate and isolate.

Soy Protein Concentrate
Soy protein concentrate are made from defatted soy beans, by removing most of the water soluble, non-protein ingredients. Most of the carbohydrates remain in soy protein concentrate, so it tends to have some soy bean flavors. Soy protein concentrate contain at least 65% protein on a moisture free basis.

Protein isolates will always be more pure than concentrates. And also beware of how the protein content is reported, either as "dry basis" or "as-is: providing basis". Reporting by as-is basis is more reflective of the true protein contents, since all protein supplements will have some moisture. Reporting as "dry basis" allows the lablers to make it look like there's about 4 to 8% extra protein than an "as-is basis".
Soy Protein Isolate

Soy protein isolates are the most pure and refined soy protein available. Soy protein isolates are made from defatted soy beans, with most other ingredients removed leaving almost all protein. Usually, soy protein isolates contain 90% + protein on a moisture free (dry) basis. Soy protein isolates will also be more 'neutral' flavoured, compared to soy concentrates, mainly because almost everything else is removed except the protein. Unlike soy concentrate, the carbohydrates are also removed, so the soy bean taste is also removed.

What is Textured Soy Protein?
Textured soy proteins are made from soy protein concentrates. They're made to resemble various meat products such as beef, pork, chicken, or seafood when hydrated.
Many people now supplement soy protein powder for the health benefits. Soy protein not only provides a full spectrum of amino acids, it also helps lower cholesterol and reduces heart related diseases.

Another reason weight loss is achieved on these high-protein diets, due to water loss. The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown and metabolism. The body eliminates this uric add and urea by pumping lots of water into the kidneys and urinary tract to help it flush out. However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium. The high intake of protein leaches calcium from the bones, which leads to osteoporosis.
Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from

Soy Protein Isolate and Soy Protein Concentrate

Soy Protein Concentrate, Soy Protein Isolate, & Textured Soy Protein

Soy protein has concentrates and isolates. These refer to the process by which the proteins are produced, and the quality of the protein. Isolate is always a higher quality protein. Let's take a look at soy protein concentrate and isolate.

Soy Protein Concentrate
Soy protein concentrate are made from defatted soy beans, by removing most of the water soluble, non-protein ingredients. Most of the carbohydrates remain in soy protein concentrate, so it tends to have some soy bean flavors. Soy protein concentrate contain at least 65% protein on a moisture free basis.

Protein isolates will always be more pure than concentrates. And also beware of how the protein content is reported, either as "dry basis" or "as-is: providing basis". Reporting by as-is basis is more reflective of the true protein contents, since all protein supplements will have some moisture. Reporting as "dry basis" allows the lablers to make it look like there's about 4 to 8% extra protein than an "as-is basis".

Soy Protein Isolate
Soy protein isolates are the most pure and refined soy protein available. Soy protein isolates are made from defatted soy beans, with most other ingredients removed leaving almost all protein. Usually, soy protein isolates contain 90% + protein on a moisture free (dry) basis. Soy protein isolates will also be more 'neutral' flavored, compared to soy concentrates, mainly because almost everything else is removed except the protein. Unlike soy concentrate, the carbohydrates are also removed, so the soy bean taste is also removed.

What is Textured Soy Protein?
Textured soy proteins are made from soy protein concentrates. They're made to resemble various meat products such as beef, pork, chicken, or seafood when hydrated.
Many people now supplement soy protein powder for the health benefits. Soy protein not only provides a full spectrum of amino acids, it also helps lower cholesterol and reduces heart related diseases.

Whey Protein Isolate I Whey Protein Concentrate - What's The Difference?

Whey Protein Isolate and Whey Protein Concentrate

So What's The Big Difference Between Whey Protein Isolate and Concentrate?

Most of the whey protein powders you find will contain mostly whey protein concentrate with some whey protein isolate mixed in. You'll also find a lot of pure whey protein concentrate, and some whey protein isolate. Comparing the two, whey protein isolate is more expensive than concentrate - because ifs of higher quality (more pure), and have a higher biological value (BV). Whey protein isolate contains more protein with less fat and lactose per serving. Usually, isolate contains 90-98% protein while whey concentrate contains 70-85%.
Whey protein isolate is the highest yield of protein currently available, and it comes from milk. Because of its chemical properties, whey protein is the easiest to absorb into your muscles. Obviously, with its high concentration, whey protein isolate 'would' be the best to use, but like all great things, there's always a downside.

Whey Protein Isolate Interesting Finding

On a positive note, studies have shown whey protein isolate to have immune boosting properties, Check this out I bet you didn’t know this: "The results of the study demonstrate that hydrolyzed whey protein isolate can significantly increase glutathione levels within the prostate epithelium. This represents a potential mechanism by which whey protein isolate can provide protection against the development of prostate cancer." - Dept of Food Science & Technology, Ohio State Univ.

On a positive note, studies have shown whey protein isolate to have immune boosting properties. Check this out, I bet you didn't know this:

To Use Whey Protein Concentrate or Whey Isolate?
So when all's said and done, should you use whey protein isolates, or concentrates? On the plus side, whey protein isolate is more pure, but it also costs more. Most protein powders you find will have mostly whey protein concentrate with some isolate blended in.

Note: if you're lactose intolerant, whey protein isolate maybe a better choice since it contains less lactose

Remember in order to achieve a healthy life style and to keep weight off on permanent basis, you need to adapt to a regular fitness/exercise program at least 3 times a week that includes intense cardio for a minimum of 45 minutes per session. You also need to be concerned and aware of your daily food intake. An easy rule of thumb, burn more calories then you consume!

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