I don’t believe diets work for long term healthy weight loss. Why? Most diets are devoid of essential nutrients and fiber that give us the energy we need to feel good and stay healthy. In particular, most diets fail to have enough high quality, low fat protein.

When most of us think about the health benefits of dietary protein, its role in body building comes to mind – and rightly so. No new body tissue can be built without it. However, research also suggests that the intake of high-quality protein in the context of healthy eating may have positive effects on our body weight and body composition as we age, as well as play a role in the prevention of chronic diseases such as heart disease and certain types of cancer.

• Weight Management: Studies have shown that achieving a healthy weight and maintaining that weight can help add years to your life and scientists believe that dietary protein may play an important role in weight management. High-protein diets may promote significantly more weight loss compared to lower protein diets because of protein’s role in promoting satiety.
• Age Related Muscle Loss: After about age 40, most adults, lose anywhere between 0.5% and 1% of their skeletal muscle mass each year. Insufficient protein intake in older adults can contribute to a loss of muscle. And muscle = metabolism. Protein intake in older adults also appears to have a more beneficial effect when consumed within an hour or so of resistance exercise.
• How Much Protein Is Enough? Although no one-size-fits-all answer exists for that question and research on the topic is still emerging, the current RDA for protein is 0.8 grams per kilogram body weight for healthy young adults. That comes to about 62 grams of protein a day for a person who weighs170 pounds. It’s important to pay attention to what comes along with the protein in your food choices. An eight-ounce broiled porterhouse steak is a great source of complete protein—54 grams worth. But it also delivers 44 grams of fat, 16 of which are saturated. Saturated fats raise blood cholesterol and high blood cholesterol increases the risk of heart disease. On the other hand, a cup of cooked lentils has 18 grams of protein, but less than one gram of fat. Vegetable sources of protein, including soy protein beverage mixes are also an excellent choice and many also provide healthful amounts of other essential nutrients such as fiber, vitamins, and minerals. The best animal protein choices are fish, poultry and nonfat dairy. If you are partial to red meat, such as beef, pork, or lamb, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

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