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Psychology & Diet

A high protein breakfast to avoid overeating and obesity



Presse Santé

“Protein hunger” can lead to overconsumption of highly processed foods and obesity, according to a new study. Researchers have studied the link between protein consumption and calorie intake. Researchers have found a link between lower protein intake and higher calorie intake from fat and carbohydrates, which may increase the risk of obesity. They concluded that consumers, industry, and governments should prioritize reducing consumption of highly processed foods and increasing consumption of whole foods. Obesity is linked to some of the leading causes of preventable premature death, including heart disease, stroke, type 2 diabetes, and cancer.

First proposed in 2005, the protein lever hypothesis (PLH) is a theory about the cause of obesity. He states that if the body’s protein needs are not met, the consumption of fats and carbohydrates increases, which dampens satiety signals and increases food intake. Studies by reputable sources have shown that as the percentage of energy from protein has decreased in American diets, obesity rates have increased. Another study found that hospitalized adults exposed to ultra-processed diets ate more carbohydrate, fat, and total energy than those on unprocessed diets, and therefore gained weight. Understanding the health effects of ultra-processed foods and low protein intake could improve obesity prevention strategies. Researchers have recently analyzed population health data to understand the relationship between protein intake and obesity. They found a link between lower protein intake during the first meal of the day and higher overall food intake throughout the day. The results of the study are published in Obesity.

The impact of protein intake on the overall diet

The researchers analyzed data from the Australian Bureau of Statistics’ National Survey of Nutrition and Physical Activity 2011-2012. They included data from 9,341 people whose mean age was 46.3 years.

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The data included:

caloric intake from protein, carbohydrate, fat, fiber and alcohol.
food consumption time
body mass index (BMI)

The average energy intake was 2072 calories, of which:

18.4% protein
43.5% carbohydrates
30.9% fat
2.2% fiber
4.3% alcohol

By comparing energy intake and the timing of consumption, the researchers found that people who ate lower amounts of protein at the first meal of the day had higher calorie intake at subsequent meals. The researchers noted that as protein intake decreased, energy from fats, carbohydrates, sugars, and alcohol increased in what is known as “protein dilution.”

They also noticed that people who ate less protein at the first meal ate more highly processed foods throughout the day. This study suggests that in humans, the consumption of low-protein meals early in the day leads, via the protein lever, to excessive energy (fat and carbohydrate) consumption.

Although people who eat low-protein breakfasts tend to choose higher-protein meals later (at lunch and dinner), they also don’t quite make up for their low protein at the beginning of the day, so by the end of the day, the overall daily diet is lower in protein and higher in fat and/or carbohydrate than people who start the day with higher protein meals.

Protein deficiency and overeating.

The researchers noted that many factors may explain why humans are predisposed to consume highly processed foods. These include the following factors:

the cheap price
the merchandise
aggressive marketing
general availability
corporate political activity that interferes with public health policy.

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They also noted that savory, umami-flavored snacks could hijack the body’s protein-seeking responses in what’s known as the “protein pull effect.” They wrote that these products could exacerbate, rather than fill, a protein deficiency.

add protein to breakfast

Proteins slow down the rate at which we digest and absorb sugars and carbohydrates from food, just like fats. If we eat a breakfast full of highly processed or sugary foods, we quickly digest and absorb these foods.

This causes our insulin levels to rise very rapidly, causing our cells to remove sugar (glucose) from the blood very quickly, assuming we don’t have diabetes. This then leads to a rapid drop in blood sugar levels, which can make us feel hungry again and fuel that appetite, even if we’re not actually hungry.

If you’re hungry, you’re more likely to eat, and if you have cravings, lack of sleep, proximity to food, smell of food, there are so many complex variables here about what we choose, even your gut microbiota plays a role. role in the type of food you choose, so you are more likely to eat.

How much protein should you eat?

A study earlier this year suggested that diets with less animal protein and higher levels of complex carbohydrates are more beneficial for long-term health and life expectancy. When asked how the current study results suggesting higher levels of protein match up with these earlier findings.

But an earlier study pointed out that fiber can be a healthy substitute for high levels of protein. The theory that low protein intake “takes advantage” of high fat and carbohydrate intake applies to diets high in processed foods that are low in fiber and protein. Under these conditions, we consume too much energy to reach our protein goal. On the other hand, for people whose diet includes a high proportion of whole plant foods, rich in fiber, the latter partly replace protein, providing the feeling of satiety that allows them to stop eating.

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The benefits of higher fiber intake include lower protein intake, which has been linked to longer life expectancy, and higher levels of micronutrients and other beneficial compounds, such as the loss of antioxidants in industrial food processing. All of these mechanisms likely explain why diets associated with the longest healthy life expectancy (eg, traditional Okinawan diet, Mediterranean blue zone, etc.) are low in protein (not much more than 10% of proteins). 18% for typical Western and Australian diets) and rich in plant foods.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way



Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet



Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

5 reasons to add beef stew to your winter menu



Presse Santé

When most people think of French cuisine, they envision dishes like coq au vin and cassoulet, wintery dishes that are perfect for cold weather. But there is another French dish that is perfect for winter: pot-au-feu. This beef stew is made with root vegetables and herbs, making it the perfect cold-weather dish. If you’re looking to add a French twist to your winter menu, try the pot-au-feu!

  1. The stew is easy to prepare.

You don’t have to be a great chef to make a delicious stew. Just put everything in the pot and bring it to a simmer.

Pot-au-feu is a classic French dish that is simple and delicious. Traditionally, it is made with beef, carrots, onions, and celery, but there are many variations. The most important thing is to use good quality ingredients and cook the meat gently until tender.

The stew can be served with potatoes, rice, cat grapes, and is usually accompanied by a simple salad. This dish is not difficult to prepare, but it does require some time and patience. With its abundant flavors and simple ingredients, pot-au-feu is a classic dish everyone can enjoy.

  1. The stew is affordable.

Pot-au-feu is a great way to optimize your food budget. Even a modest pot-au-feu can easily feed four people. If you’re looking for a hearty meal that won’t break the bank, the pot-au-feu is definitely worth a try.

  1. The pot-au-feu is versatile.

Pot-au-feu remains one of the most simple and versatile French dishes. While ingredients may vary by region or recipe, the basic stew consists of beef, carrots, turnips, celery, leeks, and potatoes cooked in water or beef broth. The broth obtained is usually served as a hearty soup, while the meat and vegetables are served as the main course.

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Due to its simple list of ingredients and long cooking time, pot-au-feu is often considered a rustic dish. However, it can be easily dressed up with a few simple additions. For example, adding a few herbs or spices can give the stew a more refined flavor, while a drizzle of wine or brandy can add a touch of sophistication. Get creative and experiment with different seasonings and ingredients to find your perfect stew recipe. Therefore, it continues to be appreciated by both hobby cooks and professional chefs.

  1. The stew is comforting.

Few French dishes are as comforting as pot-au-feu. A classic dish is often considered the national dish of France. There are many reasons why this dish is so comforting. First of all, it is full of flavor. The veal is slowly cooked in a vegetable and herb broth, resulting in a rich and complex dish.

Pot-au-feu is also a hearty dish, perfect for a winter meal. The combination of protein and vegetables makes it a filling dish, without being too heavy. Finally, the pot-au-feu is a dish that embodies the best of French cuisine. Simple but elegant, it recalls the know-how and care in preparing an excellent meal. Whether you’re looking for a cozy winter dinner or an elegant way to show your guests some French hospitality, the pot-au-feu is sure to hit the mark.

  1. The stew is nutritious.

This dish is usually very varied and full of nutrients. Beef is a good source of protein, while vegetables are full of vitamins and minerals. The broth also helps add flavor and moisture to the dish. Since it helps to break down food and make it easier to digest. In addition, the stew is usually served with a piece of bread, which provides extra carbohydrates and fiber. And since it’s usually slow-cooked over low heat, this cooking method preserves the nutrients in the ingredients. In general, pot-au-feu is a hearty and healthy dish that can be enjoyed as part of a balanced diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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