Protein, Carbs, Healthy Fats, and Dairy  

The Hero: Mighty Muscle Man

Given Name: Protein

Primary Superpowers: Helps build muscle and keeps you full and satisfied.

Nutritional Rewards: Protein has more pluses than a math teacher's chalkboard. First of all, protein helps kick-start your metabolism, because your body uses twice as much energy to break down protein as it does to break down carbohydrates. So when you eat a high-protein meal, you actually burn off additional calories while you're digesting.

 

In one study, people who ate high-protein diets burned more than twice as many calories in the hours after their meals than people who were on high-carbohydrate diets. But protein is also important because it helps flip your satiety switch -- you feel fuller faster and longer, meaning that you gorge less.

 

Finally, protein serves as the nutritional building block for lean muscle mass. And remember, when you add muscle mass, you're burning even more calories, because your body requires more energy to sustain that muscle than it does to sustain fat. Adding 1 pound of muscle equals up to a free 50-calorie burn every day.

 

Use It: Ideally, you'll integrate protein into all of your meals. You can also eat a little protein -- for example, a glass of low-fat milk or a handful of almonds -- before your meal. That will help keep your hunger -- and portion size -- in check.

 

The Hero: Friendly Fats

Given Name: Polyunsaturated and Monounsaturated Fats

Primary Superpowers: Unclogs arteries and increases satiety.

Nutritional Rewards: We couldn't live without fat any more than we could live without oxygen, water, and Google. We need it to deliver vitamins throughout our bodies, and we need it to produce testosterone -- the hormone that leads to muscle growth. We also need it to tag-team with protein to keep us satiated throughout the day.

 

One study showed that dieters who ate modest amounts of fat lost an average of 9 pounds and kept it off a year after the initial 6-month plan, while those on low-fat diets actually regained what they had lost -- and then some. Polyunsaturated fats include omega-3 fatty acids that are found in fish like salmon and tuna and help to clear your arteries of bad cholesterol and speed your metabolism.

 

Studies show that people who take omega-3s burn more calories throughout the day than those who don't consume those fats. The other kind of good fat -- monounsaturated -- is found in nuts, olives, avocados, and olive and canola oils. This type also helps reduce bad cholesterol levels and keep you satisfied.

 

Use It: Sub in olive oil for HFCS-laced salad dressings, or eat a handful of almonds before a meal. And make sure to include a little Friendly Fat at every meal.

 

Go on to the next page to learn why carbs and low-fat dairy products are good for you...

The Hero: Carbo-Nator

Given Name: Fiber-Rich Carbohydrates

Primary Superpowers: Slows digestion and the emptying of your stomach so you stay satisfied; provides nutrients for your body.

Nutritional Rewards: Study after study shows that fiber isn't just for backed-up octogenarians. Fiber-rich carbohydrates -- remember, the ones with the grains still in them -- have all kinds of effects that influence weight loss. Insoluble fiber -- your mom used to call it "roughage" -- helps pick up fats throughout your digestive system and shuttle them out the door, like a bouncer at spring break.

 

And soluble fiber like that found in oatmeal, apples, and other fruits and grains hangs out in your stomach, where it slows digestion to give you long-burning energy throughout the day. It also helps remove cholesterol from your bloodstream (through a process of binding with digestive acids).

 

Use It: A high-fiber morning meal has been shown to reduce hunger pangs throughout the day. Get high amounts in oatmeal and whole grain cereal, then use fruits and whole grain breads and pasta as part of your meals.

 

The Sidekick: Dairy Dude

Given Name: Calcium

Primary Superpowers: Aligns itself with fat-burning properties.

Nutritional Rewards: While calcium is not technically a weight-loss nutrient, more and more research is showing that those who eat calcium experience greater weight loss than those who don't eat it. One Harvard study showed that those people who didn't get the recommended 1,000 milligrams daily were 60 percent more likely to be overweight.

 

And other research shows that calcium can double the rate of weight loss -- even when dieters are eating the same number of calories. Researchers aren't sure whether the mineral influences metabolism or helps restrict daily calories, but there's enough evidence to suggest that calcium may be elevated to hero status very soon.

 

Use It: The best way to pack in more dairy products without actually touching the udders: a Powerfood smoothie that features low-fat milk or low-fat yogurt. See chapter 7 for recipes.

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