Skip to main content

The Whey To Weight Loss Part Ii

Effects on​ serotonin,​ blood sugar regulation,​ and more!

Although the​ above would probably be the​ major mechanisms by which whey could help the​ dieter,​ there are several secondary effects of​ whey that may assist in​ weight loss. For example,​ whey’s effects on​ serotonin levels. Serotonin is​ probably the​ most studied neurotransmitter since it​ has been found to​ be involved in​ a​ wide range of​ psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or​ 5-HT) is​ involved with mood,​ anxiety,​ and appetite.

Elevated levels of​ serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood,​ increased anxiety (hence the​ current popularity of​ the​ SSRI drugs such as​ Prozac and others),​ and poor appetite control. This is​ an​ extremely abbreviated description of​ all the​ functions serotonin performs in​ the​ human body - many of​ which have yet to​ be fully elucidated - but a​ full explanation is​ beyond the​ scope of​ this article.

Needless to​ say,​ Increased brain serotonin levels are associated with an​ improved ability of​ people to​ cope with stress,​ whereas a​ decline in​ serotonin activity is​ associated with depression and anxiety. Elevated levels of​ serotonin in​ the​ body often result in​ the​ relief of​ depression,​ as​ well as​ substantial reduction in​ pain sensitivity,​ anxiety and stress. it​ has also been theorized that a​ diet-induced increase in​ tryptophan will increase brain serotonin levels,​ while a​ diet designed for weight loss (e.g.,​ a​ diet that reduces calories) may lead to​ a​ reduction of​ brain serotonin levels due to​ reduced substrate for production and a​ reduction in​ carbohydrates.

Many people on​ a​ reduced calorie intake in​ an​ attempt to​ lose weight find they are often ill tempered and more anxious. Reductions in​ serotonin may be partially to​ blame here. One recent study (The bovine protein alpha-lactalbumin increases the​ plasma ratio of​ tryptophan to​ the​ other large neutral amino acids,​ and in​ vulnerable subjects raises brain serotonin activity,​ reduces cortisol concentration,​ and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin - a​ major sub fraction found in​ whey which has an​ especially high tryptophan content - would increase plasma Tryptophan levels as​ well reduce depression and cortisol concentrations in​ subjects under acute stress considered to​ be vulnerable to​ stress.

The researchers examined twenty-nine "highly stress-vulnerable subjects" and 29 "relatively stress-invulnerable" subjects using a​ double blind,​ placebo-controlled study design. the​ study participants were exposed to​ experimental stress after eating a​ diet enriched with either alpha-lactalbumin (found in​ whey) or​ sodium-caseinate,​ another milk based protein. They researchers looked at:

* Diet-induced changes in​ the​ plasma Tryptophan and its ratio to​ other large neutral amino acids.

* Prolactin levels.

* Changes in​ mood and pulse rate.

* Cortisol levels (which were assessed before and after the​ stressor).

Amazingly,​ the​ ratio of​ plasma Tryptophan to​ the​ other amino acids tested was 48% higher after the​ alpha-lactalbumin diet than after the​ casein diet! This was accompanied by a​ decrease in​ cortisol levels and higher prolactin concentration. Perhaps most important and relevant to​ the​ average person reading this article,​ they found "reduced depressive feelings" when test subjects were put under stress.

They concluded that the​ "Consumption of​ a​ dietary protein enriched in​ tryptophan increased the​ plasma Trp-LNAA ratio and,​ in​ stress-vulnerable subjects,​ improved coping ability,​ probably through alterations in​ brain serotonin." This effect was not seen in​ the​ sodium-caseinate group. if​ other studies can confirm these findings,​ whey may turn out to​ be yet another safe and effective supplement in​ the​ battle against depression and stress,​ as​ well as​ reduced serotonin levels due to​ dieting.

Although there is​ a​ long list of​ hormones involved in​ appetite regulation,​ some of​ which have been mentioned above,​ serotonin appears to​ be a​ key player in​ the​ game. in​ general,​ experiments find increased serotonin availability or​ activity = reduced food consumption and decreased serotonin = increase food consumption. if​ whey can selectively increase serotonin levels above that of​ other proteins,​ it​ could be very helpful to​ the​ dieter.

Other possible advantages whey may confer to​ the​ dieter is​ improved blood sugar regulation (Frid AH,​ Nilsson M,​ Holst JJ,​ Bjorck IM. Effect of​ whey on​ blood glucose and insulin responses to​ composite breakfast and lunch meals in​ type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is​ yet another key area in​ controlling appetite and metabolism.

Finally,​ calcium from dairy products has been found to​ be associated with a​ reduction in​ bodyweight and fat mass. Calcium is​ thought to​ influence energy metabolism as​ intracellular calcium regulates fat cell (adipocyte) lipid metabolism as​ well as​ triglyceride storage. It’s been demonstrated in​ several studies the​ superiority of​ dairy versus non-dairy sources of​ calcium for improving body composition,​ and the​ whey fraction of​ dairy maybe the​ key.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is​ not fully understood but researchers looking at​ the​ issue theorized "... dairy sources of​ calcium markedly attenuate weight and fat gain and accelerate fat loss to​ a​ greater degree than do supplemental sources of​ calcium. This augmented effect of​ dairy products relative to​ supplemental calcium is​ likely due to​ additional bioactive compounds,​ including the​ angiotensin-converting enzyme inhibitors and the​ rich concentration of​ branched-chain amino acids in​ whey,​ which act synergistically with calcium to​ attenuate adiposity."

It appears components in​ whey - some of​ which have been mentioned above - are thought to​ act synergistically with calcium to​ improve body composition (Zemel MB. Role of​ calcium and dairy products in​ energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).


Taken in​ isolation,​ none of​ these studies are so compelling that people should run out and use whey as​ some form of​ weight loss nirvana. However,​ taken as​ a​ total picture,​ the​ bulk of​ the​ research seems to​ conclude that whey may in​ fact have some unique effects for weight loss and should be of​ great use to​ the​ dieter. More studies are clearly needed however.

So what is​ the​ practical application of​ all this information and how does the​ dieter put it​ to​ good use? Being the​ appetite suppressing effects of​ whey appear to​ last approximately 2-3 hours,​ it​ would seem best to​ stagger the​ intake throughout the​ day. For example,​ breakfast might be 1-2 scoops of​ whey and a​ bowl of​ oatmeal,​ and perhaps a​ few scoops of​ whey taken between lunch and dinner.

If whey does what the​ data suggests it​ does in​ the​ above,​ that should be the​ most effective method for maximizing the​ effects of​ whey on​ food (calorie) intake on​ subsequent meals as​ well as​ the​ other metabolic effects covered. if​ working out,​ the​ schedule may be different however and people should follow the​ pre and post nutrition recommendations made in​ my ebook "Muscle Building Nutrition" or​ advice easily found on​ the​ 'net via the​ many sports nutrition and bodybuilding related web sites.


Popular posts from this blog

Yoga Supine pose Knee down twist (sputa matsyendrasana)

Supine pose Knee down twist (sputa matsyendrasana) Lying on your back you bring your arms to the sides of the body with the palms facing down. Bend the right knee and place the right foot on the left knee. While exhaling you drop the right knee over the left side of your body twisting the spine and lower back. Look at the right hand, keeping the shoulder flat on the floor you relax into this posture. When doing yoga poses at home make sure to put a soft foam mat or anything similar on the floor to support your back when lying down. Yoga postures are not supposed to hurt when doing them, so if you feel that your body does not want to go any further, don't push it.

Yoga Poses High Lunge Ardha Mandalasana

High lunge ardha mandalasana
Stand with legs straight, feet together, arms by sides, then step back with right foot, bending both knees so left knee aligns with left ankle, right leg extended, heel lifted. Inhale and lift both arms overhead. Yoga poses should gently stretch and relax the body so don't strain yourself during the exercise.

5 Natural And Nonnatural Acne Treatments

5 Natural and​ NonNatural Acne Treatments
At one point all of​ us have been trying to​ find ways on​ how to​ be completely acnefree. ​ Here are some natural and​ not so natural acne treatments that are proven to​ be effective.
1. ​ Witch Hazel Astringent
This astringent comes from the​ plant with the​ same name. ​ it​ is​ widely spread from Nova Scotia in​ Canada down to​ Texas and​ Florida. ​ Simply steam the​ twigs of​ this plant and​ voila! the​ extract you​ get from it​ serves as​ your astringent. ​ Remember to​ cool it​ though. ​ What’s good about this is​ that it​ occurs naturally and​ even the​ process it​ has undergone is​ all natural. ​ You can be assured it​ is​ less harsh compared with commerciallyproduced astringents.
2. ​ Commercially Produced Astringents
There is​ no doubt that astringents we can buy overthecounter are also effective. ​ There are lots of​ variants to​ choose from with additional ingredients that promote better skin. ​ The only downside is​ it​ can be a​ …

7 Little Known Acne Skin Care Secrets

7 Little Known Acne Skin Care Secrets
An acne problem is​ not a​ problem,​ so long as​ you​ know wise acne skin care tips. ​
One does need much money to​ get that healthy glowing skin,​ with the​ natural acne skin care methods,​ acne shouldnt be treated like monsters under your bed. ​
Here are some acne skin care methods we can practice.
The power of​ water. ​
Oil,​ they say is​ thicker than water. ​
But water is​ the​ plainest,​ most natural substance we can use for acne skin care. ​
In washing your face,​ do it​ gently. ​
Rubbing and​ scrubbing your face does not clean the​ skin gently. ​
For best acne skin care effects,​ using a​ mild cleanser or​ toner once in​ the​ morning,​ noon and​ evening,​ and​ after doing a​ heavy work out,​ will help you​ achieve a​ clear skin.
Pick that zit. ​
People who prick pimples and​ blemishes as​ if ​ pricking a​ bubble only aggravates the​ risk of​ skin inflammation and​ acne scars. ​
Avoid hand contact with your face for better acne skin care result…

Free Directory Marketing

Free Directory Marketing
There are hundreds,​ maybe thousands of​ free directories on​ the​ internet,​ and you​ can use them to​ easily market your site – for free.
Directory Submissions
Submitting your site to​ free directories is​ the​ most obvious way to​ market your site via directories .​
Of course,​ there are several rules you​ should follow when submitting your site,​ if​ you​ want it​ to​ be accepted .​
Here are the​ most common site requirements:
1: Quality site .​
Meaning no adsense,​ pоrn,​ hate,​ or​ scraper sites allowed .​
Unique content is​ a​ must.
2: No promotional language in​ your title or​ description
3: Use valid contact information
4: Use your official site name as​ your title
Use those rules,​ and of​ course,​ read the​ rules on​ each site you​ submit to,​ and more of​ your listings will be approved.
Are paid submissions worth it?
With the​ exception of​ perhaps Yahoo,​ I​ do not believe so .​
The increase in​ link quality is​ just not worth the​ expense,​ in​ my opinion.

Yoga Poses Side Plank Vasisthasana

Yoga Poses Side Plank Vasisthasana
Side plank vasisthasana
Shift your weight onto your right arm as you roll onto the outside of your right foot, keeping the feet flexed you put the left foot on top of the right foot, keeping the legs straight. Bring the left arm up towards the ceiling and gave through the fingertips. Roll back to the center and do the same with the other side of your body. 

5 Tips To Cure Your Acne

5 Tips to​ Cure Your Acne
Here are 5 tips to​ help with acne prevention and​ treatment and​ skin maintenance. ​
They are listed in​ no particular order of​ importance.
1. ​
Get plenty of​ fresh air and​ sunshine for vitamin D,​ ingredients for healthy skin. ​
Not only will your skin appreciate the​ vitamin D,​ your body and​ mind will enjoy the​ oxygen and​ stress reducer of​ a​ daily jaunt outdoors. ​
But dont overdo it​ and​ get a​ sunburn! Remember to​ use sun protection / tanning lotions if ​ youll be out long. ​
You dont want to​ get caught up in​ that cycle of​ burned,​ dead skin cells blocking pores,​ resulting in​ acne scenario. ​

2. ​
Remember,​ even good stress can trigger internal chemical responses that result in​ acne,​ too. ​
So plan ahead to​ deal with extra stress when planning a​ wedding,​ graduation,​ a​ move,​ a​ new job,​ a​ job transfer,​ a​ new baby,​ etc. ​
Journal a​ little extra,​ focusing on​ the​ upcoming issue or​ issues and​ plan in​ some extra rest use rela…

7 Tips On Maintaining Acne Free Skin

7 Tips on​ Maintaining Acne Free Skin
Having that nasty zit is​ sometimes quite annoying. ​
In fact,​ it​ is​ a​ great factor on​ suffering low selfesteem particularly on​ young people whose main focus at ​ puberty is​ the​ physical attribute. ​
Preventing acne breakout is​ not a​ piece of​ cake that is​ why even if ​ you​ know everything about acne control,​ the​ acne still shows up every now and​ then. ​
The lack of​ time to​ maintain acne free regimen daily contributes to​ the​ breakout. ​
So how do you​ maintain your acne free skin? Here’s how
1. ​
Do not prick the​ acne affected area. ​
Touching it​ with bare hands can cause further irritation. ​
Unclean hands carry undesirable microorganism that can cause acne. ​
So it​ is​ rather safe to​ keep your hands or​ any other object from your face to​ impede the​ inflammation of​ the​ acne and​ scarring of​ the​ skin as​ well.
2. ​
Avoid using oilbased products on​ your hair. ​
Guys and​ girls wear hair products to​ improve their appeara…

The Benefits of Stretching

The Benefits of Stretching
These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.
The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

What Is Stretching?
Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.
How Does One Do the Stretching?
Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.
Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities…

The Hope Of Acne Patients

New Laser Therapy Prevents Acne From Graduating to​ Scars

What’s a​ four letter word for a​ skin condition that affects nearly 80 percent of​ the​ population in​ various forms and can cause considerable emotional stress? if​ you​ answered acne,​ then you​ hit this hard-to-treat condition on​ the​ head. While a​ more difficult question might have been how to​ treat acne,​ dermatologists are at​ the​ forefront of​ using laser technology to​ stop acne in​ its tracks – and prevent the​ acne scars that are often a​ result.

No. 1 Skin Condition

Acne is​ the​ most commonly diagnosed skin disorder in​ the​ world,​ topping the​ list of​ reasons that patients seek out the​ help of​ a​ dermatologist. While studies show that acne is​ not caused by diet or​ stress but by physiological factors such as​ hormones,​ excess oil and bacteria,​ patients often place the​ blame on​ their own shoulders.

“Acne patients are often times truly frustrated,​ and rightfully so,​” said by a​ dermatologist. “They…