Study: High-Protein Diet Boosts Fat Loss

Once again, a study has shown that a high-protein diet, combined with regular exercise, may be the best way for people to lose weight. In the study, women who exercised 200 minutes per week and ate a high protein diet lost more fat and less muscle mass than women who ate a carb-focused diet.

Read about the study here: Protein Diet, Exercise Aids Weight Loss

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More Great Shinsplint Tips

These useful tips on preventing and treating shin splints were provided by a helpful reader (Thanks Jim!):

Lean & Hungry Fitness: My Shin Splints Brain Dump and Cure

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Treating Shin Splints

If you've ever had shint splints you know that they can make life miserable. There's nothing worse than a searing pain in your lower legs that won't go away! Here are a few things you can do to help lessen the pain and treat your shin splints:

* Rest - The best and most immediate treatment, although not always the most practical

* Ice - Applying ice immediately after exercise can lessen the pain and inflammation

* Switch exercise type - Try non-weight bearing exercises like swimming or bike riding

* Stretch - Do stretches for your calf muscle and Achilles tendon every day

* Massage - Some people find relief in a massage from a sports therapist

* Wraps/Sleeves - Wrapping your lower leg with a bandage or special sleeve can help prevent and treat shin splints in many cases

More info:

How to Manage Shin Splints

Mark Jenkins, MD: Shin Splints

Teenage Girls: Eat Breakfast!

According to a new 10-year study, girls who eat breakfast are slimmer than those who don't. While this certainly isn't groundbreaking news -- nutrition experts have said for years that breakfast is the most important meal of the day -- hopefully it will spur some weight-conscious highschoolers to eat something in the morning!

Study: Breakfast slims teen girls

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Beware of Eating Too much Protein

From eFitness.com:

Protein is an essential nutrient, and is vital to your health. It's used to build muscles, skin, hair and nails. However, many people put their health at risk by eating too much of it.

The typical American diet already provides plenty of protein. There is no point in adding more. Unlike fat cells, there is no place in the body to store protein. So the excess is eliminated or is seen as fat rather than muscle.

You need to consume just enough protein to allow your muscles to be healthy, perform work and grow. But how much is just enough?

You only use protein for about 15 percent of your energy needs. The majority of energy comes from fats and carbohydrates. Exercising doesn't necessarily mean that you require more protein, but more carbohydrates stop your body from breaking down protein and using that for energy.

Try to make sure that 70 percent of your protein comes from sources such as meat, fish, eggs or poultry. The complete protein provided by these foods combines with incomplete protein consumed from other food sources. So your body makes the best of all the protein that you consume.

If you are consuming too much protein, you are probably consuming too many calories, and this will show as an increase in your body fat.

What is needed for muscle growth is not more protein but high intensity strength training with the required amount of time for rest and recovery between sessions. Because that major bodybuilding star you saw in the latest magazine requires 300 grams of protein a day doesn't mean that you have to. What he won't tell you is that taking steroids is behind his muscle gains and not his diet.

High intensity strength training and not food stimulates muscle growth. Consuming excessive amounts of protein is not only bad for your liver and kidneys but also promotes vitamin and mineral deficiencies. It is also linked to osteoporosis and some forms of cancer.

One way to overcome the need to eat large quantities of protein is to increase the consumption of protein in stages until a maximum efficiency point is reached and then drastically reduce it again. This obliges the body to over-compensate by increasing the efficiency for the absorption of protein into the body.

An example of a Protein Loading diet is found below.

Week One

Breakfast: Poached egg on toast, cereal with fruit and milk.

Snack: Fruit and protein shake.

Lunch: Chicken, potato, and vegetables. Fresh fruit salad.

Snack: Nuts, fruit, and biscuits with cheese.

Dinner: Fish, rice, vegetables, whole meal bread and fruit salad.

Week Two

Breakfast: Two poached eggs on toast, cereal with fruit salad and milk.

Snack: Nuts, fruit, protein shake.

Lunch: Chicken with potatoes and vegetables

Snack: Nuts, fruit, biscuits with cheese.

Dinner: Roast beef with vegetables, brown rice, whole meal bread.

Week Three

Breakfast: Three eggs any style on toast, cereal with fruit and milk.

Snack: Nuts, fruit, and protein shake.

Lunch: Turkey with potatoes and vegetables, brown rice, whole meal bread.

Snack: Nuts, fruit, protein shake.

Dinner: 1/2 Chicken, potatoes, veggies, brown rice, whole meal bread.

Before Bed: Protein shake.

Week Four

Breakfast: Four eggs any style on toast, cereal with fruit and milk.

Snack: Nuts, fruit, protein shake.

Lunch: Spaghetti with meat sauce, potatoes, brown rice, whole meal bread.

Snack: Nuts, fruit, protein shake.

Dinner: Roast Pork, potatoes, brown rice, whole meal bread.

Before Bed: Protein shake.

After week four of this protein loading diet, move from the max intake of protein to the lowest. So in the fifth week go back to week one menu, in the sixth week, week two menu and so on.

This protein loading diet provides a balance of protein, fats and carbohydrates and combined with high intensity strength training will be very effective in increasing muscular bodyweight without the need to ingest large quantities of protein.

Gary is the author of several ebooks, including "Maximum Weight Loss in 10 Weeks," and "Maximum Weight Gain in 10 Weeks." Visit Gary's website at www.maximumfitness.com

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