How Balanced Diet Helps Shed Pounds, Release Stress – Research

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2017 leaps in with overwhelming news from the exercise scientists. Their research findings suggest that a balanced, protein-paced low-calorie diet which includes intermittent fasting would help in long-term weight loss and its management. The balanced diet will also improve heart health and reduce oxidative stress.

The research was conducted by Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College.

The research results are discussed in “Serum Polychlorinated Biphenyls Increase and Oxidative Stress Decreases with a Protein-Pacing Caloric Restriction Diet in Obese Men and Women.”

It is published in the latest edition of the International Journal of Environmental Research and Public Health (Arciero-Protein-Pacing & Toxins).

What does this balanced diet mean to you and me?

According to scientist Paul Arciero, a ‘protein-pacing’ caloric restriction diet (P-CR) helps in cutting back calories by distributing them in four to six meals a day.

Every meal includes 20 to 25 grams of protein and engages in intermittent fasting. P-CR  also helps in releasing toxins in the form of PCBs from the stored body fat.

This balanced diet improves heart health and reduces oxidative stress too.

What is ‘protein-pacing’ caloric restriction diet (P-CR)?

As the term suggests, term protein-pacing (P) refers to four to six meals per day with the protein intake of 20 to 25gm in each meal.

Calorie restriction (CR), suggests consuming 25% fewer calories. Protein + Calorie restriction = P-CR. In other words, all it means is High Protein Low Card diet.

Learn More: 5 Tips To Overcome All Weight Loss Challenges

What Does Research say About Protein Pacing?

The research was conducted in two phases and the results are quite encouraging.

Phase I

A 12-week weight loss diet was compared with the results of P-CR diet.

During the 12 week research, men were given a diet of 1500 calories while women consumed 1200 calories a day.

The balanced diet consisted of 30% lean protein, 45% from unrefined carbs and 25% from healthy fat.

What is interesting is the weekly intermittent fasting where participants ate a diet of antioxidant-rich plant food sources and restricted calorie consumption to 300-450 on that day made an impacting difference.

Results: The goal of the 12-week P-CR diet was to evaluate the effectiveness of C-PR diet and it’s ability to aid weight loss among obese people.

The P-CR diet proved successful weight loss. On an average, participants lost 10% of their starting body weight, reduced oxidative stress levels by 25%, arterial stiffness by 12%.

What is really interesting is that the toxin release increased by 25% in both, men and women. Read more about in toxins fighting section below.

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Phase II

This 52 weeks of research compared the results of the P-CR diet with traditional heart-healthy diet.

This phase divided dieters into two groups. The first group was put on P-CR diet and the second group was put on heart healthy diet.

The second group followed the healthy heart diet guidelines laid down by National Cholesterol Education Program. 

Both groups were put on an approximate 1900 calorie diet. The first group ate a balanced diet of 30% lean protein, 45% from unrefined carbs and 25% from healthy fat and weekly fasting.

Whereas, the second group was on a heart healthy diet consuming 35 percent of calories as fat and 50 to 60 percent as carbohydrates.

Heart-healthy dieters also ate 20 to 30 grams of fiber and restricted cholesterol to 200 milligrams per day.

Results: At the end of the year-long research, both groups showed significant differences.

The first group, which was on P-CR diet outperformed heart healthy diet group in every aspect. They were better off in losing weight and maintaining it, they reduced blood vessel stiffness and eliminated toxins.

The participants who remained on P-CR diet after research regained about 1.5 pounds of weight and they continued to eliminate toxins from their bodies.

On the contrary, those on heart-healthy diet regained 12 pounds of which, most was fat. This gained weight as body fat may likely have restored toxins.


Different contexts can have a different meaning for toxins. But what we are taking here is in context to toxins in our body and affect our health.

Your diet regime or exercise routine releases humongous amounts of toxins which are generally burnt or secreted through sweating.

In case they are not, they continue to float in your bloodstream and harm your organs and body functions. The ill effect of toxins

Any diet regimen or exercise routine worth its salt will highlight the copious amount of toxins your body will release in the process.

If you don’t burn them off, you’ll sweat them out. Failing that, the toxins will continue to float mysteriously inside your bloodstream, doing who knows what to your organs and bodily functions.

Link between weight loss, balanced diet, intermittent fasting and toxin release

Not a single day passes when your body is devoid to exposure to toxins which enter your body through the food you eat, the water you drink, environment pollution.

The bad bacteria in your body and yeast create some dangerous toxins, chronic viral infection, chronic stress, anxiety or negative thinking all add to the total body burden of toxins.

If these toxins are not released from your bloodstream, they get stored in fatty tissue of your body.

While you are dieting and losing weight, body fat breaks down and all the toxins are released into your bloodstream.

It has been a matter of concern for the scientists because these released toxins could increase oxidative stress which could lead to serious health concerns like hormone disruption, which includes reproductive and fertility problems, heart disease, Alzheimer’s, Parkinson’s disease and even cancer.

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His findings on toxins can help allay concerns that weight loss—which releases toxins into the blood—could have a negative effect on dieters’ health.

Mr. Arciero, a professor of health and exercise sciences at Skidmore and director of the college’s Human Nutrition and Metabolism Laboratory says ” Although weight loss typically leads to improved health, we know that in those who are overweight and obese and, therefore, storing excessive toxins, there is the potential for the release of toxins to impact the body in negative ways,” Arciero explained. “We wanted to capture the release of those toxins and the body’s response.

“What we found was that the body compensated by increasing antioxidants. In response to this flood of PCBs, the body was coming to its own defense, scavenging and squelching the toxins. We had a healthy weight-loss intervention,” Arciero added.

So in conclusion, a P-CR balanced diet can reduce oxidative stress and aid detoxification. The research also suggests that people who are obese or overweight can also benefit immensely with this balanced diet. “We have scientific evidence that it’s the quality of your diet that matters,” Arciero said. “Through diet alone, we can favorably impact the detoxification process, decrease oxidative stress levels, reduce blood vessel stiffness and enhance weight loss. That’s an important public health message.”

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3 thoughts on “How Balanced Diet Helps Shed Pounds, Release Stress – Research

  • March 21, 2017 at 8:26 am

    The last paragraph explains all: just eat real food. Stay away from processed junk, sugars and too many carbs. ( I reckon 45% carbs is way too high for many, especially to lose weight).

  • March 21, 2017 at 8:41 am

    Hi Dwayne,
    Thanks for your comments.

    As far 45% carbs are concerned, you may be right. It really depends on individual goals and objectives and can be tweeked accordingly. No two individuals have the same metabolism.

  • May 24, 2017 at 1:24 am

    I love a great article on Intermittent fasting and protein pacing. For more information about a great cleanse program, check this out


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