190 Risks of High Protein Diets [5 Nov 2012]

I’m just finishing a few months on the Ideal Protein diet program. A few friends have expressed concern about health risks of “high protein” diets, so I decided to see if there was any validity to their concerns.

First, the Ideal Protein program is not really a high protein diet. Yes, carbs are reduced and protein as a % of total calories is increased. But the total protein is within normal limits. Using the formula of 0.5g of protein daily per pound of lean body weight (usually the “goal” weight), I should consume 0.5 x 200 = 100g of protein daily. The program provides 54g from 3 of their high-quality protein foods and 56g from one 8oz lean meat meal for a total 110g.

A 2004 article in the J. Int Soc Sports Nutr evaluated the scientific validity of the American Heart Association statement:

“Individuals who follow [high-protein] diets are [at higher] risk for …potential cardiac, renal, bone and liver abnormalities…”

The author of the article, A H Manninen, found that:

• there is no scientific evidence that high-protein intake has adverse effects on liver function or damages healthy kidneys
• rather than promote osteoporosis as hypothesized, some studies show an increase in bone density with increased protein intake
• systolic and diastolic blood pressure are reduced with increased protein intake
• rather than increase cholesterol as hypothesized, blood lipid levels significantly improved
• recent findings suggest replacing carbs with protein may reduce ischemic heart disease (likely due to the improvement in blood lipid levels)
• fat mass is significantly reduced and lean mass increased with carbohydrate-restricted diets (this is the ultimate goal of a weight loss diet!)

The author concludes that the AHA statement “contains misleading and incorrect information [and is based on] unsubstantiated fears… the risks are minimal and must be balanced against the real and established risk of continued obesity.”

Some other concerns about high protein diets do not apply to Ideal Protein because of its temporary nature, low fat intake, and the careful use of supplements.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

144 Obesity & Heart Disease [12 December 2011]

Being overweight is a strong risk factor for heart disease (and many other health conditions). A recent study in Greece suggests that it is not the extra fat we carry but the metabolic syndrome which frequently accompanies obesity that should be our biggest concern. Metabolic syndrome, which I have written about previously, is a combination of high blood pressure, high cholesterol and insulin resistance.

The study, published in the Journal of the American College of Cardiology in September 2011, followed 550 people in their 50s and 60s for six years. It showed for the first time that otherwise healthy obese people have a lower risk of heart disease than normal weight people with metabolic syndrome. This held true after adjusting for known risk factors including age, sex, cigarette smoking, glucose tolerance, dyslipidemia, blood pressure and waist circumference.

Those with metabolic syndrome, regardless of weight, had 2.13 to 2.66 times the risk of a normal weight person without the syndrome (the highest risk was for the obese with the syndrome). Those without the syndrome had between 0.41 and 1.12 times the risk (the healthy obese people actually had the lowest risk). The study did NOT suggest that being obese is healthier (besides it is associated with other problems like cancer and arthritis which were not included in this study). It clearly does however support my belief that metabolic syndrome is a very significant health risk, whether you are overweight or normal. The study also warns that this pattern may change in older populations (healthy overweight seniors are rare).

As I have explained before, insulin resistance (IR) is the key to metabolic syndrome. When IR is controlled, blood pressure and cholesterol are normalized and inflammation is reduced (all without the need for drugs I might add). The best way I know to control insulin resistance, even if you only need to lose 10 or 20 lbs, is with the Ideal Protein diet. And if you are overweight but still healthy, now is the best time to deal with it before these other health problems arise.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

086 Anne’s Story [25 October 2010]

Please bear with me for one more column on the Ideal Protein Diet. This is the story of Anne Livingston. You may remember her as the Anne of Green Gables Framing Gallery in Biggar. In her words…

How many diets have I tried? Many! I have to admit I would lose weight on every one of these diets. Every time I lost up to 30 lbs and every time I gained all the weight back and more! When I married in 1975 I weighed 110 lbs, Two weeks before discovering Ideal Protein, I topped the scale at 200! I suffered from chronic pain for over 20 years, and each day I consumed Tylenol, Ibuprofen, high blood pressure pills, cholesterol pills and antidepressants. I was in pain – mentally and physically. I craved sugars, fats and alcohol. In 1995 I was finally diagnosed with Fibromyalgia and by the year 2000 arthritis had become an extreme issue. I had trouble getting up in the morning and movement was a “big issue”. I had become “a mess” and was extremely unhappy.

It took courage to start another new diet, but this one made total sense to me! I decided to “act” and start on not only a weight loss journey but also a journey to improve my health! I have now lost 40 lbs (yes – I broke the “30 lb curse”)! I no longer take the prescription medications and seldom have to use pain killers. My severe heartburn (acid reflux) cleared up after two weeks on the program. I finally feel like I have seen the end of the weight-loss and weight-gain yo-yo. I feel confident that I will reach my weight loss goal of losing 70lbs and keep it off! The program has given me the tools to ensure that the weight will not return during vacations, other events, and throughout my “life”. The Ideal protein weight loss program has given me a gift – the gift of self confidence and self preservation! In short I feel wonderful.

Anne was so impressed with the Ideal Protein program that she decided to open a clinic in Biggar. The “Annie Things Possible Weight Loss Clinic” is located in Angie’s Hair Salon at 219 Main Street. Anne can be reached at 948-7274 and 948-3696.

073 Diet Report Week 4 [26 July 2010]

I had toast for breakfast this morning (July 21). That wasn’t all – I also had 2 eggs, yogurt and an apple – but for me the toast was the most significant item on the menu. I haven’t had a slice of bread for a month and I used to average 2 per meal.

After 4 weeks on the Ideal Protein diet Phase 1 and 2, I have reached my goal, losing 22 lbs and 20 inches. Phase 3 is the critical part where carbs are carefully reintroduced. I am now allowed 2 slices of whole wheat bread or a half bowl of unsweetened whole grain cereal, along with a fruit, a dairy and, of course, a protein food.

During the 2 week transition Phase 3 carbs are eaten once a day only, at breakfast. This phase is unique to the Ideal Protein program and is responsible for the lasting effect of the diet. Phase 3 accomplishes 3 objectives:
• provides a transition from weight loss to weight maintenance protocol, which allows the metabolism to catch up and promotes calorie burning rather than fat storage;
• restarts the pancreas and “trains” it to produce the appropriate amount of insulin in response to consumed carbohydrates, keeping blood sugar levels even;
• prevents the cells from reverting to insulin resistance, the problem behind Metabolic Syndrome with its corresponding symptoms of high blood pressure, high blood sugar, low HDL (“good cholesterol”), and high triglycerides.

My weight is now at 196, 4 lbs below my revised goal of 200. During this week and next I expect to gain the 4 lbs back as my glycogen reserves are replenished. Then I start on Phase 4, the maintenance diet, which will keep me at my new “slender” 200 lb size.

Here’s a peek at what Phase 4 looks like:
• Breakfast: protein, carb, fat, fruit
• Lunch: protein, vegetables, fat, no carbs
• Supper: protein, vegetables, complex carbs, fruit, no fats
• Bedtime snack: protein

Fats consumed should be good quality: e.g. butter, coconut oil, olive or grapeseed oil, almond butter. Separating fats (lunch) and carbs (supper) prevents fat storage, but it will take some getting used to – no sandwiches for lunch or butter on my dinner rolls! 

“Planned cheats” is an interesting concept. Special events and holidays can be accommodated at any phase of the program with a week preparation and a week follow-up. I’m going to try that out at our family reunion this Saturday. In Phase 4 a planned cheat day once a week is mandatory, to be followed by a no-carb Phase 1 day to prevent fat storage.

And gaining 10 pounds over the course of a year is no big deal. Just go back on Phase 1 for two weeks following the Thanksgiving or Christmas holidays and burn it off, resetting your pancreas in the process. This really is “your last diet”!

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

070 Ideal Protein Diet report [5 July 2010]

Well I have finished my first week on the diet. Results? I lost a whopping 11.4 lbs and 10.5 inches (total from many different measurements). I gained a notch on my belt. And I feel fine.

The first week is supposed to be the hardest but I found the program easy to follow. With the Starter Pack I got to try many of the Ideal Protein foods and discovered which ones I like best. Yes, I had my moments of hunger and weakness but survived with hardly any cheating.

I am enjoying the 5 oz steak (or similar lean meat) that is required as part of the supper meal. While 5 oz is about half of what I would normally eat, it is substantial and by cutting it up in very small pieces I’ve learned to prolong the enjoyment. I already like salads so that wasn’t a problem and I’ve ordered some compatible salad dressings to improve the taste.

The program predicts an average weight loss of 4-7 lbs for men and 3-5 for women. The first week is often higher because of loss of excess fluid. High insulin levels in the blood tend to cause the body to retain sodium and therefore water. Insulin also increases excretion of potassium and magnesium. Controlling insulin allows the electrolyte balance to normalize and less fluid is retained. This also explains why high blood pressure improves quickly (within a few weeks) on the diet.

Another benefit of the diet is normalization of blood lipids (cholesterol & triglycerides). Again high insulin is a factor in increasing production of cholesterol. After 4-6 weeks on the program the blood lipids improve significantly. More good news – the blood pressure and blood lipid improvements continue after the program is completed.

So I can’t expect to continue at 11 lbs a week. However another two weeks should bring me to my goal of 195. By the time you read this I should be almost there. Who knows, I may even decide to push for 190.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

066 Your Last Diet [7 June 2010]

Last week I promised more information on the Ideal Protein diet.

The Ideal Protein Diet is not another fad diet. Since it was developed over 20 years ago for French athletes, it has been successfully used by over 6 million clients around the world. The method consists of a four phase protocol; weight loss in the first two phases followed by transitional and maintenance phases. The program has a beginning and an end.

The diet is supervised by a trained health professional, called a Coach, who screens potential clients for suitability and monitors their health and weight loss progress throughout the program. The diet is safe and beneficial for people with diabetes, hypoglycemia, high blood pressure, and many other conditions. (Type I Diabetics, teenagers, and some other people will use a modified diet called the Alternative Plan which does not keep the body in a ketogenic state.) The diet is not recommended for children, pregnant or breastfeeding women, and people with certain medical conditions.

The key to burning body fat while maintaining (or increasing) muscle mass is the high quality protein foods that are an essential part of the protocol. The protein contains a balance of all 8 essential amino acids for maximum assimilation. A wide variety of protein foods are available so people with food allergies can be accommodated.

The Ideal Protein diet succeeds where most other diets fail because it controls high blood insulin levels, resulting in safe effective fat loss. Muscle mass is preserved and the acid/alkaline balance is maintained. Ketosis, the metabolic state in which body fat is burned for energy, is perfectly normal and healthy (not to be confused with the serious condition of ketoacidosis).

Another advantage (at least to me!) is that strenuous exercise not only is not required but is strongly discouraged while on the protocol. During the first 3 weeks, until enough enzymes develop to burn body fat more efficiently, even moderate exercise will create a demand for more calories than you are consuming from both your diet and stored fat, and may result in loss of muscle mass. After the first 3 weeks reasonable exercise is permitted and during maintenance is encouraged.

But the best news about this diet is that it will show you how to keep the weight off. After reaching your weight loss goal, the method re-educates your pancreas to produce the right amount of insulin needed. Sticking to your newly formed good eating habits will enable you to stay at your desired weight for life. Thus the Ideal Protein Diet could be “Your Last Diet” – the last one you ever need to be on for the rest of your (slender) life!

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.