EAT STEAK, LOSE FAT!

10 Benefits of eating Protein-the key to Fat loss!

In the past there has been a lot of talk about Protein in terms of increasing Muscle strength and size and was often seen as the food reserved for the gyms weightlifters.

As more studies are performed and research papers released, the more Protein has been identified as a strong part of a Fat Loss diet.

Below are 10 reasons as to why Protein offers big benefits to your Fat Loss efforts. 

#1. Satiety.  Protein leaves you feeling fuller and for longer, particularly when you are used to a low Protein diet.  With Protein being so filling you feel fuller sooner and so are less inclined to over eat.

#2. TEF. The Thermic Effect of Food is the amount of energy required to digest what you have eaten.  Proteins require the most amount of calories for you to digest eat.  By including Protein in meals you achieve greater energy expenditure helping you towards achieving a calorie deficit.

#3. Improved Performance.  When dieting with a higher level of Protein there is still opportunity for muscular development.  The result of this can be improved Sporting Performance gains in strength.

#4. Regulates Blood Sugar Levels.  As Whole-food Proteins are slow to digest, they will slow down the absorption of faster digesting foods-particularly Carbohydrates.  The resulting effect being that the energy Spike with the following energy crash is moderated and energy is provided at a slower rate.

#5. Improved Sleep.  Research has suggested that high Protein diets will allow people to sleep better and less likely to wake during the night.  This is believed to be due to chemical transmitters being in a more balanced state.  In addition the TEF of a bigger meal at night may trigger the need for rest whilst the body channels energy to digestion.

#6. Stronger Tendons and faster injury recovery.  Protein Contains the amino acids necessary faster repair and recovery muscle and also tendons.  This reduces the risk of injury during regular and intense exercise.

#7. Better Bone Density.  A high Protein intake has been seen to increase bone density and reduce the risk of Osteoporosis.  Whilst in the past it was suggested high Protein reduced bone density due to the release of sodium, Potassium and Calcium.    

Studies have since shown due to the high amino acid profile in your diet the net result is an increase in bone density.

In addition as you gain muscular strength the skeleton will increase its strength in support.  

#8. Lowers blood pressure.  A 4 week study gave individuals suffering hypertension an additional 60g of Protein each day and simultaneously reducing Carbohydrates (this maintained the daily calorie intake).  

This group that increased Protein intake and controlled Calorie intake saw a drop in blood pressure of 4.9mm Hg Systolic pressure and a 2.7mm Hg reduction in diastolic pressure.

#9. Muscle Sparing during training.  During intense exercise the body uses many fuel sources, on of which is converting muscle to energy, Gluconeogenesis.  By regularly maintaining a higher level of Protein during extended periods of dieting, muscle will be better spared.

#10. Better Brain Function.  The Omega 3 Fatty DHA, Carnosine, Creatine, Vitamin D, and Vitamin B12 all provide the building blocks of brain messengers that signal motivation, optimal cognition, wakefulness and energy production.

These nutrients are only found in whole food proteins and supplements, they are not available in plant based whole foods.

Take away points

1) Aim to eat a wide range of Proteins including poultry, Beef, Game, Eggs, Fish, Dairy, Nuts, Pulses and Beans.

2) For optimal Fat loss aim to eat 1.6g per Kg of Body Weight, which is double the RDA, but has been shown to maintain lean muscle mass whilst dieting.

In order to gain  muscle and strength you should aim to eat 2g per Kg of Body Weight.

Example 1;  

A female weighing 60Kg looking to lose body fat will require;

60Kg x 1.6g/Kg = 96g Protein per day.

Example 2;

A male weighing 60Kg looking to gain strength and increase muscle will require;

60Kg x 2g/Kg = 120g Protein per day

3)  Try to eat protein at each meal.   

4)  Aim to eat protein at regular intervals through the day.

Using our 60Kg female example eating 4 times per day;

96g Protein/day split into 4 meals =  24g Protein per meal.

5) Focus on eating protein from Whole-food sources, try to avoid becoming dependant upon too much Supplemental Protein. 

6)  Avoid cooking animal proteins at high temperatures as this can lead to the production of cancer causing compounds.  Ideally cook at low to moderate temperatures.

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Which Diet is Best?

Which diets have you tried?

What Success?

Keto, Atkins, Slimming World, High Protein, 5:2, Low Carb, IIFYM, Low Fat, Gluten Free, Dairy Free, Vegetarian…

There are so many diets out there, which ones work, which don’t?

The answer to both questions is ALL OF THEM.

I know, thats no help at all…Sorry!

Let’s look at each of them individually and the impact of how they affect you and I-the non athlete.

Low Carb, Atkins, Keto, High Protein.

I have banded these together as they are all following the same principle to achieve fat loss.

The principle of all these diets is to increase Protein (potentially up to 1.5g/Lb bodyweight), whilst simultaneously dramatically lowering Carbohydrate intake to below 30g.  This would mean Carbs are coming pretty much from Veggies, most fruit would take you over 30g allowance.

From experience both for myself and from clients whom have tried it, it works very well where I have seen an average weight loss of 5-7Lb in just the first week!!!  

Whilst that sounds great, taking your carbs down to zero takes both meal planning and patience. A lot of people find going very low Carb a very uncomfortable experience.

I would recommend that should you use it I have found that using the system for 7-21 days would create some great weight loss.

Gluten Free, Diary Free, Wheat Free

Not necessarily a diet per se, but it is a strategy many people employ.  These have been shown to have some effect on weight loss but on a very individual level.  Any potential weight loss would be based upon how much of a particular food you remove from a diet, i.e. removing bread from your diet if you eat toast at breakfast followed by a sandwich at lunch.

I would suggest that these diets only be employed on the recommendation of a nutritional or medical professional.

5:2

The 5:2 diet uses a calorie counting system by which for 5 days you eat 2000Kcal and for the remaining 2 days of the week eat just 500Kcal each day.

The principle is that overall you have eaten 11000Kcal across the week, meaning a daily average of 1571Kcal.

Weight Loss Clubs

As an overview of them all, they will have guidelines that allow you to eat a range of foods but you have to manage your overall consumption of certain foods individually and as groups.  Some will use a traffic light system, points, or Sins system.

The beauty of these weight loss clubs is the element of community that they offer, they come with an inbuilt support system both in a group leader, providing education but also the other people in the club provide a support community for you.

IIFYM-If It Fits Your Macros

So this system takes a bit more work initially, first off you figure out your daily calorie intake.  You can also calculate your Protein/ Carbohydrate / Fat intake based upon your bodyweight.

Once these calculations are made you can then eat the foods you want up to your individual calculated calorie intake.

So which is best? Is it any of these?

Do you need your own strategy?

The best will be the one that you can best adhere to for the long term.

I feel that most people go about the 'diet' game the wrong way.  I believe there is too much hype around diets achieving a rapid weight loss and marketed based upon the best result each diet has produced and not including an overall success rate, i.e. how many people have achieved their target weight loss and kept to it.

Surely if you do lose any weight you want it stay off?  So why follow a diet plan for 6 months, at which point you return your original diet that gave you your pre diet weight in the first place.

Of all the diets listed above in my experience the most sustainable diet is the IIFYM.  This works long term because you can eat the foods you like and just have to control the amounts.  The concept does not lend itself to demonising any foods or food groups so nothing is off limits, providing there is no individual medical condition.

To get you started there are some great calorie counters out there such as www.myfitnesspal.com or www.iifym.com

If you do work out your calorie intake and breakdown, why not share your stats here on the Darren Carroll-PT Facebook page and ask any questions if you are unsure of anything.

Otherwise share what diet works for you and an insight into why you think it could help others.

Eat well,

Darren.