Protein and weight loss

Higher-protein diets are popular, but there is often guidance telling people to limit red meat as a protein source. However, few studies have compared different high-quality protein sources to understand their effectiveness in a weight loss or maintenance diet.

Drew Sayer and his colleagues at the University of Colorado compared lean beef to other protein sources on measures of health in a higher-protein diet, such as weight loss and muscle mass maintenance, as well as impact on cardiovascular disease risk actors.

The study included 99 overweight or obese adults in a comprehensive weight management program called State of Slim for 16 weeks that emphasized behavioral strategies to make lasting healthful changes in diet and physical activity to promote optimal health and wellness. In addition to participating in regular moderate-intensity exercise study participants were separated into two groups that followed the higher protein diet. One group consumed four or more servings of lean beef and the other group was restricted from eating red meat. Participants in both groups lost equal amounts of body weight and fat mass while preserving muscle.

What is it about lean beef that is effective in weight loss?

Nutrients in beef, such as high-quality protein, can help satisfy hunger and maintain a healthy weight, build and maintain muscle and fuel a healthy and active lifestyle, said Sayer. Beef is an important source of nutrients, including iron, zinc and B-vitamins, all needed for optimal health.

A 3-4 ounce serving of lean beef supplies about 30 grams of protein.

Q and A 

Q: What is the target intake of choline to improve brain function? Can I get enough from diet only or is a supplement advisable? 

A: Choline is a nutrient with multiple links to brain health. It is needed for production of the neurotransmitter acetylcholine, which plays an important role in attention, memory and muscle control. Choline is also essential for metabolism, cell health, gene expression and brain development, according to Tammy Scott, scientist in Tufts' HNRCA Neuroscience and Aging Laboratory. Humans can produce choline, but the amount is usually not sufficient (depending on factors such as age and genetics), so dietary intake of some choline is necessary. In the U.S., the most common sources of choline are meat, poultry, fish, dairy products and eggs. Cruciferous vegetables, beans, nuts, seeds and whole grains also supply choline. The optimal target of choline to support brain health is not known The current Adequate intake for choline, developed by the Food and Nutrition Board of the national Academy of Medicine, is 550 mg per day for adult men and 425 mg per day for adult women (non-pregnant and non-lactating) This AI, however, is based on the prevention of fatty liver disease (not brain health or cognition), and was derived from the results of one study. As with most nutrients, it's best to stick with dietary (food) sources of choline rather than using supplements. And remember, more of a nutrient is not always better. While choline is an essential nutrient, results from our studies and others have suggested that excessive choline (unlikely from typical food intake) is related to a higher risk of cardiovascular (heart) disease, and perhaps certain types of cerebrovascular (brain) disease. --Tufts University Health & Nutrition Letter.

RECIPE 

Anti-inflammatory foods are all the rage right now. Cherry juice is a year-round alternative with the same anti-inflammatory benefits as fresh cherries. The juice is used to make the vinaigrette for this salad from Cooking Light magazine.

Salmon Salad with Cherry Vinaigrette 

2 tablespoons tart cherry juice

4 teaspoons extra-virgin olive oil

1 teaspoon toasted sesame oil

1 teaspoon rice vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1/2 teaspoon grated peeled fresh ginger

1/4 teaspoon kosher salt

4 cups dark baby greens mix

2 tablespoon very thinly sliced red onion

1 (6 ounce) can pink or red skinless, boneless salmon, drained and flaked

1/2 cup frozen shelled edamame, thawed

1/3 cup diced cucumber

2 tablespoon toasted slivered almonds

Combine the first 8 ingredients (thought salt) in a large bowl; whisk until well combined. Add greens and red onion; toss gently to combine. Divide salad mixture evenly between 2 plates; top evenly with flaked salmon, edamame, cucumber and almonds. Serves 2 (servings size: 2 cups).

Per serving: 324 calories, 25 g protein, 15 g carbohydrate, 20.4 g fat, 53 mg cholesterol, 6 g fiber, 5 g sugars, 609 mg sodium.