The incidence of overweight people in the U.S. has reached epidemic proportions with approximately 65% of U.S. adults being overweight (Medical Reference 1). Even worse is the excess weight prevalent in our children and teenagers of whom about 16% are considered overweight (Medical Reference 2).
While healthy weight loss can be achieved with multiple types of diets, soy can provide a nutritious low-fat diet that can help with weight loss. Soy is a high-quality protein (Medical Reference 3) that is low in saturated fat, making it a good choice for any healthy weight loss program. Diets rich in soy protein make an excellent choice, because it helps you feel full (Medical Reference 4). It further may also help avoid blood sugar spikes because many soy foods have a low glycemic index (Medical Reference 5, 6). By enhancing the feeling of fullness and by avoiding blood sugar spikes, there is less of an urge to snack between meals and in the evenings.
The benefits of a soy diet for weight loss have recently been shown in clinical trials. Diets using soy-based meal replacements have been reported to help in weight loss and decrease waist size (Medical References 7-10). In combination with exercise, it may enhance overall fitness by increasing lean body mass (Medical References 11), which in turn can enhance the body’s metabolism, aid in weight loss, and support cardiovascular health (Medical References 12, 13).
A soy diet can be used to support a healthy lifestyle in many ways. The plan can use Revival’s bars and shakes along with a good multi vitamin to make Revival’s shakes and bars a meal replacement for more weight loss. Low calorie snacks like soy protein chips make a healthy alternative to less healthy options that contain less protein, and help to curb hunger cravings between meals and late at night. Revival’s protein for adding to water also helps with getting protein in your diet for energy and reduces unhealthy snacking. Additionally, a variety of recipes that incorporate tofu, textured vegetable protein, or soy protein isolate powders can be used to create sensible meals to assist with healthy weight loss.
Numerous recipes that provide simple and imaginative ways to incorporate soy foods into a low-fat diet are available in many cookbooks and on the internet. Make sure you are taking a good multivitamin when dieting and using soy protein meal supplements.
1. National Center for Health Statistics. Health, United States, 2004 with chartbook on trends in the health of Americans. Hyattsville, Maryland: 2004.
2. National Center for Health Statistics. Prevalence of Overweight Among Children and Adolescents: United States, 1999-2002.
3. Kolar CW, Richert SH, Decker CD, Steinke FH, van der Zanden RJ. “Isolated Soy Protein”, Chapter VIII in “New Protein Foods”, Vol. 5, Seed Storage Proteins, ed. Altschul AA, Wilcke HL, Orlando: Academic Press, 1985.
4. Eisenstein J, Roberts SB, Dallal G, Saltzman E. High-protein weight-loss diets: are they safe and do they work? A review of the experimental and epidemiologic data. Nutr Rev 2002; 60:189-200
5. Blair RM, Henley EC, Tabor A. Soy foods have low glycemic and insulin response indices in normal weight subjects. Nutrition Journal 2006; 5:35.
6. Foster-Powell K, Holt SHA, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr 2002; 76:5-56.
7. Deibert P, Konig D, Schmidt-Trucksaess A, Zaenker KS, Frey I, Landmann U, Berg A. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. International Journal of Obesity 2004; 28:1349-1352.
8. Allison DB, Gadbury G, Schwartz LG, Murugesan R, Kraker JL, Heshka S, Fontaine KR, Heymsfield SB. A novel soy-based meal replacement formula for weight loss among obese individuals: a randomized controlled clinical trial. European Journal of Clinical Nutrition 2003; 57:514-522.
9. Fontaine KR, Yang D, Gadbury GL, Heshka S, Schwartz LG, Murugesan R, Kraker JL, Heo M, Heymsfield SB, Allison DB. Results of a soy-based meal replacement formula on weight, anthropometry, serum lipids & blood pressure during a 40-week clinical weight loss trial. BMC Nutrition Journal 2003; 2:14-20.
10. Anderson JW, Fuller J, Patterson K, Blair R, Tabor A. Soy compared to casein meal replacement shakes with energy-restricted diets for obese women: randomized, controlled trial. Metabolism 2007; 56:280-288.
11. Brown EC, DiSilvestro RA, Babaknia A, Devor ST. Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutrition Journal 2004; 3:22.
12. Zhan S, Ho SC. Meta-analysis of the effects of soy protein containing isoflavones on the lipid profile. American Journal of Clinical Nutrition 2005; 81:397-408.
13. Hasler CM. The cardiovascular effects of soy products. Journal of Cardiovascular Nursing 2002; 16:50-63.