When you look down at your waist are you happy with what you see? Can you see your beltline or your feet? Your waist circumference is one of the biggest measurements used to determine you overall health. A big waist is also called central obesity or intra-abdominal fat, and contributes to an increased risk of high blood pressure, diabetes, high cholesterol, and heart disease. A good rule of thumb is to keep your waist size below 35 inches if you’re a woman and 40 inches if you’re a man to help reduce your chances of having these ill health conditions.
Having lean protein as part of your diet may help reduce your waist size and improve your overall health. The October 2009 issue of “Nutrition, Metabolism and Cardiovascular Disease” reported that a high protein diet was more effective than a standard protein diet at reducing waist circumference. The January 2012 issue of “British Journal of Nutrition” showed a ratio of 1 gram of protein to 2 grams of carbohydrates along with 60 min of exercise was the best formula to lose weight. These results vary, but they both point out how protein helps slim that waist down.
The type of protein you have can determine the rate at which your waist slims down. The absolute healthiest protein is vegetable protein. Vegetable protein consist of nuts like almonds and walnuts, beans, soy products, tofu, and veggie burgers. The best type of animal protein is fish and chicken. All other animal proteins like beef and pork can slow your weight loss down. If you use a protein shake with whey protein, which is used by body builders and athletes, it is recommended the protein shake be used as a meal replacement.
According to the Mayo Clinic having a good balance between lean protein, complex carbohydrates, and heart healthy fats along with regular exercise is the best way to lose weight. For best results, control portion sizes, decrease your intake of sweets and salt, and choose a variety of proteins, whole grains, fruits and vegetables. Here’s to your slim trim waist.
