Weight Loss And High Protien Diets. Excess Protein Is Stored As Fat.

overweight and eating protein

Obesity is a growing problem and there are also problems with excess protein consumption.

Q: Obesity is now considered an epidemic in the United States. In your opinion, how did Americans reach this point?

A: The answer is equivocal. Obesity can be caused by several factors, including genetics, hyperphagia (eating too many calories), a high-fat or high-sugar diet, a sluggish metabolic rate and a sedentary lifestyle. Hyperplastic obesity is caused by an abnormal increase in the number of fat cells during a person's first year of life and/or puberty.

An individual of normal weight has about 25 to 30 billion fat cells, while an obese person can have as many as 42 to 106 billion fat cells. With so many reservoirs for fat, it becomes relatively easy for fat to accumulate.

Hyperplastic obesity is rare. Most Americans suffer from hypertrophic obesity in which the number of fat cells is normal, but the size of the cells increases up to 40 percent due to greater fat deposits. Contrary to popular belief, obesity in this country seems primarily to be the result of sedentary lifestyles, not overeating. Research shows that obese people don't necessarily eat more than their normal-weight or "healthy" counterparts; they simply move less and, therefore, burn fewer calories and store more fat. As they store more fat, their fat cells expand.

Many people who are over-fat (but not obese) constantly struggle to lose weight. Our culture's high premium on thinness has made dieting a way of life for a large segment of the population. Because our society imposes such an unrealistic model for the "desirable" physique, many people will try virtually anything to attain an impossible body weight. The demand for quick fixes has encouraged promises of immediate weight loss through nutritionally worthless plans such as fasting, semi-starvation diets, the all-grapefruit diet, the high-protein/low-carbohydrate diet, the 40-30-30 diet or even the "wood pulp" regimen. Not surprisingly, many of these "quick fixes" have been found to cause serious health problems. Admittedly, it is challenging to know who or what to believe.

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In reality, all of the tireless efforts to fit into smaller clothing haven't helped dieters shed the pounds and keep them off. Ninety percent of all dieters regain lost weight within one year and 99 percent within five years. This happens because dieting alone just doesn't work for most people. Many dieters are trapped in the "yo-yo" syndrome, in which they repeatedly lose and regain the same weight (plus more).

The weight-loss industry is flourishing simply because no crash diets or special foods will help with long-term weight maintenance. The only permanent way to effectively lose weight and keep it off is to swear off crash or gimmick diets and commit to a lifetime of sound nutritional practices and regular exercise. Individuals should forget promises of instant weight loss and accept the fact that successful weight control requires time, discipline and perseverance. Although it sounds difficult, the results far outweigh the endless frustration of repeatedly losing and regaining the same pounds.

Protein Consumption

Q: Are there any risks associated with excess protein consumption?

A: The human body is unable to store extra protein. Protein consumed in excess of the body's needs is not used to build muscle, rather it is used for non-protein bodily functions. If individuals consume protein in excess of their caloric and protein needs, the extra protein will not be stored as protein, but converted to and stored as fat. If individuals consume large amounts of extra protein, any weight gain would very likely be in the form of fat.

There is the potential for harm if protein is consumed in excess. Such harm is most likely to occur in individuals who consume protein or amino acid supplements. Excess protein may lead to dehydration, because protein metabolism requires extra water for utilization and excretion (i.e., elimination) of its byproducts. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein-waste excretion may further promote dehydration. Excess protein has also been shown to lead to an increased loss of calcium. A chronic calcium loss, due to excess protein intake, is of particular concern since it may increase the risk of osteoporosis, especially in women. FM

James A. Peterson, Ph.D., is a sports medicine specialist in Monterey, Calif., and Cedric X. Bryant, Ph.D., is the vice president of product management and sports medicine at StairMaster Sports/Medical Products Inc. Both Peterson and Bryant are fellows and active members of the American College of Sports Medicine and internationally known authors and speakers on topics relating to fitness and nutrition.

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A balanced lifestyle does not mean that you will lose a dramatic amount of weight in a short period of time. Weight loss will be slow, but it will be more likely to stay off.

With a limited or tight budget, the most important consideration in the choice of equipment may be cost, since machines are generally much more expensive than free weights.

The key to life-long weight control is the development of eating habits that help you eat well and make good choices.

Daily exercise means the difference between quick weight loss that doesn't last, and slower weight loss that can be maintained over the years.

We need to follow sound nutrition and exercise advice, not just talk about body weight. We would probably all be within a reasonable weight range and feel pretty good about ourselves if we did.