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Dorene's BeyondDiets Blog

Entries in protein (4)


Does Protein Really Curb Your Appetite? 

It's hard not to get misled by misinformation, or hype, when you're searching for reliable information on weight management. The daily rush to publish makes even seemingly reliable sources vulnerable to "getting it wrong"—because it takes time to do enough research to make sure you've got it right.

Nutrition Action didn't 'get it right' with their recent post on protein and appetite: Does Protein Really Curb Your Appetite?

After more than two decades specializing in weight management I have 52 papers tagged under "appetite regulation" in my research database. Appetite regulation is a fascinating and important topic within weight management. I covered it in my 6-hour Advanced Training in Weight Management CE workshop back in 2003 and 2004, and since then have only seen one other seminar on macronutrients and appetite regulation cross my desk. I know the key papers off the top of my head, and I know that the fact that protein has a higher satiety value is not even a question among researchers who are experts in that area.

That said, there are several important caveats...

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Protein Mythology... get the Facts!

[Part-2: The Dukan Diet]

One common tactic in fad-diet books is to attach various notions (false claims, baseless theories, etc.) to a valid piece of scientific information.

A consistent thread of this sort you will find among high-protein/low-carb diet books has to do with the fact that protein takes more calories to process than other calorie-containing macronutrients (carbohydrates, fat, and alcohol).

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Book Review: The Dukan Diet [part-1]

The Dukan Diet, authored by French doctor Pierre Dukan, is one of the latest best sellers among fad-diet books in the US, and it falls into the high-protein/low-carb approach.

It is not however one of the healthier choices in its genre. Unfortunately, the Dukan Diet is not only extreme in its protein regime, but also cuts out healthy fat sources along with carbohydrates. During its first (Attack) phase you eat only lean proteins, nonfat dairy, and eggs, supplemented with 1½ Tbl. of oat bran per day (no vegetables, grains, fruit, nuts or oils). During its second (Cruise) phase you get to add a selection of (low-carb) vegetables in every other day (still no grains, fruit, nuts or oils). According to Dr. Dukan’s numbers you would spend 2½ months in the Cruise phase to lose 25-pounds, or 4-months to lose 40-pounds. That’s in addition to the week you will probably have spent in the Attack phase.

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Most diet books waste your time on nonsense that won’t—ever—produce results

How many diet books have you read over the years?
Most diet books waste your time on nonsense that won’t—ever—produce results. Every book has its “magic formula,” usually some special combination of protein, fat and carbohydrates that only the author has the secret to. All nonsense. What counts are actions/behaviors that directly impact your weight. In other words, they directly impact your calorie intake or output. I’ll continue on this thread the next few days, introducing you to what I call the “Critical Control Factors” of weight management, what they are and why each is critical.