High Protein Diets Increase Metabolic Rate
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- Опубліковано 2 лют 2021
- #Diet #MetabolicRate #Biolayne
Study: pubmed.ncbi.nlm.nih.gov/33247...
It has been demonstrated previously that high protein diets can improve body composition, fat loss, and energy expenditure. This highly detailed study sheds more light on the mechanisms through which protein exerts these effects.
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Hey so I don't know how frequently u respond to or even see ur comments on here I just wanted to say whatever its worth that I appreciate ur trying to keep the UA-cam community knowledgeable about nutrition facts because so many people are caught up in the hype of keto and other diets that they don't realize that weight is something we have to focus on for life and all of the gimmicks will only take people so far and then they have to come to the realization that if they educate themselves on how to really lose weight they will succeed and maybe even keep it off. Again thanks for just keeping it 100 with nutritional information u provide on ur site
Keto definitely has it's place, it just doesn't offer a metabolic advantage as a result of lowering carbs. However, when you eliminate virtually all processed foods from your diet, and snacking becomes difficult (along with the mental aspects of the initial water weight loss), it's a reasonable crutch to help get people started. I agree with you that one definitely needs an exit strategy though, because it's not a long term diet for most people.
@@gotmikl3075 Exit strategy is key indeed, once you get off it youll gain loads back in water weight so reintroducing carbs slowly is wise
@@gotmikl3075 I've been on keto for years, lost tons of weight, got my six pack fully visible for the 1st time in my life. few months ago i was diagnosed with hypothyroidism and mild case of diverticulitis
Based jill
I beg to differ. I have been overweight my whole life and looked disgusting in swimwear. In my 30's I paid more and more attention to what I was eating and how much calories I was taking in, following a low fat diet.. but my problem only got worse at time went by.
It should be noted that there is a large amount of biodiversity, and since this study was done with healthy people, it is understood that they were accustomed to carbohydrates and had little issue with it. I am totally different. The ketogenic diet straightened me out. In three months of semi-strict keto as well as fasting breakfast, I could see my abs and looked good without a shirt on. I was 42 and tried so many diets in my lifetime with little success EXCEPT with IF/Keto.
Ever since, I have followed a low-carb diet with great success. Some might say, "you started exercising and not eating late" - and that is true, but I have tried to rotate off keto and introduce a regular carb diet from time to time... even in a caloric deficit, I gained weight and inches! I would really like to hear what a doctor sold on the traditional diet explain that to me.
UA-cam nailed the recommend algorithm with this one
Agreed ;)
Thank god almost thought today was Friday
Oh nooo i was wrong all this time.......wait its wednesday.
Me too!
same
Had my hopes up
Tis for me
I was doing Keto for months and had difficulty losing 10 lbs even when strength training routinely. I switched to a high protein, low fat, low carb diet and I lost 6 lbs in 10 days paired with walking for 30 minutes per day. The results are remarkable
A high protein low carb diet is a ketogenic diet when in a deficit, particularly when you have a lot of bodyfat to burn. When I first set out to get healthy I could fast (OMAD) easily and liked lean meats like sirloin or tenderloin, I noticed as I got leaner it was harder to fast and I started craving fattier cuts (ribeye, 80/20), eggs, chicken thighs instead of breast, etc. My intuition tells me fat should probably be consumed inversely to one's bodyfat percentage.
@@andrewbellinger6120 high protein is not really keto. If you eat high quantity of protein with low quantity of carbs AND low quantity of fat, the protein get you out of keto immediatly cause a good % is transformed in glucose. The only difference is if you eat more fat at the same time as protein (i don't remember the exact number) to stay in keto state.
@@andrewbellinger6120 NO NO NO It is NOT. The very definition of a keto diet is: high fat, moderate protein and low carb. The very definition of Atkins is high protein, moderate fat, low carb. I don't why so many like you don't realize this. I have been doing Atkins (no, not their products) for just over a year now. Lost 45 lbs last year doing it. WAY better than keto.
Wow, this absolutely explains everything I've been experiencing for the past month. Thank you!
One of your best Layne. Fascinating stuff and please keep the excellent coming.
Excellent study break down and analysis. Thank you!
It’s sad to learn that so much of what I believed about nutrition is wrong. I’ve enjoyed correcting my views with your videos, Dr. Norton. Thank you!
Go marry him
So much intriguing and objective information!
I'm not a fan of the other mocking videos, but hey... that's the way he gets his projection and BTW that was how I knew him. But when you drop those instructional videos, man... It's so satisfying. Thank you, Layne.
Another quality explanation, you the man Layne!
Thank you for these study videos.
Great video, love all the info you give us
Thanks Layne great video as always.
Thanks for the content, as always!!
Really interesting video Layne. Thanks.
Good stuff Layne!!💪👏👍👌😎
Interesting video/study! I would be interested in wether this might change over a longer term and also wether the the results might be much different when doing a PSMF diet where you consume ketogenic amounts of carbs, equally less amounts of fat, very high protein during a very high caloric deficit.
Would like to see more on PSMF in general aswell. Great videos , thank you!
Love content like this. Also love the app.
Really great video post. Thanks.
Actually I wish the video was longer.
Love the content.
Great video full of great informations, thanks
Wow I love videos like this because I learn so much abs how I can change my macros to fit my goals
Thank you, good information
Cool study
I just made a video about this last week breaking down the Thermic Effect of Food [TEF]. People don't seem to understand the full scale of benefits of eating more lean protein on muscle building and burning more calories.
Great content.
Too well explained 👏🏽
Always love your videos :) Thanks Layne! I usually range between 120-150g depending on my goals/what coach I'm with for comps. But currently sitting at 140g and enjoying that.
On a 2k calorie diet I aim for 120g protein and 28g fiber
Sometimes more or less
I am 5’8 and currently lost 6/18 kg
Great information Biolayne! People who go too extreme in a deficit need to make sure they don't go too low on fat and carbs as that will drastically affect mood, hormones, & sustainability regardless of protein intake. I know some girls eating 1200 calories a day that are literally going crazy from a macro imbalance.
This is true! I see it a lot
yup, I have this problem
20 grams a day of fat is actually pretty damn massive over the course of even one month. Almost a pound and a half of fat loss with calories equated per month. Incredibly interesting.
80 calories is around 9g fat
the reason is the lower carb content. it lowers blood sugar and insulin. when insulin is low, lipolysis gets up and you burn more fat.
Love these videos
Great info Layne! Thank you for sharing in terms we can understand! I do have a question, if I wanted to calculate my lean body mass, how would I do that? Do you explain in on Fat Loss Forever? I just bought it! Really looking forward to learning from you :)
Great information. Thank you for taking the time to share this study. :)
Great content
Just registered on the carbon app. Hoping to see some results these coming months. Tbh, your one of the only fitness experts I actually respect. This is coming from a 43yr old, qualified PT, whose has trained since 16yr old.
Great vid. Has Layne done a video on the whole protein/mTOR/lower life expectancy topic?
All food raises mTOR. In fact, carbs knocks up mTOR higher than protein. Besides, on a low-carb diet, there tends to be less hunger and no cravings. it's easier to do fasting and caloric restriction, often without even intending to do so.
@@MarmaladeINFP That's not what Prof David Sinclair in Harvard says.
Alot of banger videos coming out today
Oh hell yeah!
I've been following the anabolic diet, and lost over 30lbs, and put on 4+ pounds of muscle while leaning down
@@ajramirez77 Congratulations! That’s amazing man. Definitely the most sustainable diet if you ask me! New Buffalo Wild Wings Parmesan Garlic Copycat Recipe with boneless wings coming out soon if you need any new recipes!!
I used to do more carbohydrates and lower proteins but I was more tired that way. Higher protein keeps me goin! Carbs are great but mainly just post workout I use em. 😊💪
Wdym protein 'keeps you going'? you must not know the roles of carbs and protein in the body
@@clot8446
Keeps me going because it tastes good and keeps me full and keeps my energy stable. Steak, chicken, egg whites, protein powders, yum! Keeps me full! 😜
Carbs pre workout would be smarter because during exercise, carbohydrates (glycogen) stored in the muscles are broken down into glucose and delivered to the muscle for energy. The more intense your exercise, the more your body relies on carbs for fuel.
@@Lieutenant-Dan
I go 2 gym after breakfast which is 1 cup of oats, 30g of protein powder, 1 cup egg whites, blended up with ice 😋. Oats are more complex carb and gives a nice feeling of satiety and it doesn’t spike blood sugar. I eat fast acting carbs post workout like rice cakes along with a protein shake 😊💪. That’s the only times I eat carbs.
@@Lieutenant-Dan Protein pre workout is a must though, particularly to promote protein synthesis during your workout.
Protein synthesis waste alot of ATP. Which means its more expensive to have more protein when it comes to your calorie budget. In general more protein can help burn more calroies. Awesome video as always. Thanks Layne!
Not sure I understand l. Surely that's only the case if more protein in diet leads to more protein synthesis? So you'd had to have been not getting an optimal amount, and you'd have to be weight lifting.
Pretty sure almost everyone in that crowd is eating plenty high protein.
@@libertyprime9307 You shouldn't overestimate the protein intake of an average person's diet. This'll especially be true for people with adipositas or obesitas, where getting 1.6-2.4 grams per kg is even harder. You don't only use protein when you're weight lifting, your body uses it all the time, and clearly not everybody lifts weights. Even in that crowd, not everyone is getting enough protein, which is why videos like this are informative for that group as well.
@@Melesniannon The extra protein synthesis of a person who is obese, can't scale linearly with their weight though. Because they only organ I can think of where obesity would increase lean body mass, is skin.
@@libertyprime9307 Going by your response, I think the confusion is that protein syenthesis is not only used for muscle tissue formation, protein synthesis is every protein the body produces from consumed protein for its own processes. Proteins are used for many things in the body, including glucose and fat oxidation. I'm no expert though so I can't explain the details, sadly.
You are probably right in that it shouldn't scale linearly though, I imagine a person with more lean muscle mass would require more protein on a daily basis. These protein intake recommendations are rules of thumb really.
Creatine increases atp
I’d love to see this study using a non-sugar laden protein source, too bad.
What difference would it make?
And what difference would that make?
@@biolayne1 maybe increased insulin sensitivity and better nutrient partitioning to the muscles cells? Just a thought.
@@biolayne1 I was under the impression that everyone knew high fructose consumption over the long term causes fatty liver. Maybe I was wrong? Fatty liver causes metabolic dysfunction. Kinda hard to stay healthy with a liver full of fat correct?
www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease
Secondly, the liver is where fructose has to be processed, so when the liver is processing all that fructose; which is 50% of sucrose (aka table sugar), how is it supposed to efficiently play it's important role in the metabolism of protein? Much less, extra protein?
So maybe, just maybe, if the study had been run without the extreme burden imposed upon the liver by all the extra fructose the results would have been even more favorable for the high protein test group? That's the difference it could make.
Yes I'm surprised at the results from all that sugar and a highly processed protein source! Beef, lamb, eggs, salmon, sardines would be a 1000 times better although they would struggle to get 211g of it a day, but that's why it would be even better, they would be so satiated I'd bet their calories would be lower. They would certainly have to reduce the carbs to get all the protein in.
Loved it
Thanks Layne. Love the way you present data. I am a fellow science geek and have looked at studies showing that over time high protein diets cause insulin resistance. I eat a high protein diet but this did make me wonder. Any thoughts/ evidence for or against this? Would really appreciate your thoughts. Cheers
Any food that spikes insulin can lead to insulin resistance if you're eating it all day - ie carbs and protein CAN lead to insulin resistance, but only if you are consistently spiking your insulin during the day. In other words, you become insulin resistant if you are exposed to insulin throughout most of the waking day.
@@unchevalier777 this is not true. getting fat causes insulin resistance. protein doesn't, don't listen to this guy.
following
What about the impact of high protein diets on longevity? Are there any studies on this?
Can you make a Science Video about l-tyrosine and other aminos?
Ray Peat diet maybe next diet video ?!
Dr. Norton, great video! Can you make a video answering some of the claims made by Dr. Paul Mason from the Low Carb Down Under channel
I don’t have time to debunk every moron I’m afraid. And he’s a fucking moron
He won't debate bart kay because he knows he will look silly 😋
He reads studys minipulates the explanation to go with his mainstream education laughable 😂almost as bad a Thomas delaur
Than kyou
You mentioned variability in energy burn due to protein sourcing. What were the higher end protein sources vs lower end protein sources?
I thought this was a really good and informative video. Please do more like this and fewer of the smartass videos.
Your video randomly showed up in my feed and even though I’ve known majority of information that you are sharing in this video, I still had to click on it and I don’t regret it at all. I like you so please keep up uploading more content like this - more people need to see this. You’ve just earned a new fan!
Sugar is half fructose and half glucose. Fructose has a lower glycemic and insulin impact than glucose does. Fructose has been implicated in visceral fat accumulation as well as insulin and leptin resistance, but if you're eating at a calorie deficit, it's probably better for you than pure glucose is.
Comment for the algo. Love your work.
I wish they would have done this exact study, but with a lower sugar intake in the higher protein group.. I’d be interested to see how much the added sugar negated the TEF.
This is a very interesting video. If I understood you correctly, you are OK with a diet high in sugar as long as you’re getting high protein as well. I also took from this that the greatest thermic effect of food comes from protein, followed by carbohydrates and fat last. Question: Would a diet high in both protein and fiber be a good combination if you’re interested in building muscle and losing fat?
Would be interesting to see if that extra 80 calories burnt somehow over time, over a longer period of following this higher protein diet gets leveled out compared to the lower protein diet.
I KNEW IT!
Interesting! Definitely wonder if that would hold in the long term - as there is some evidence that low protein diets reduce adiposity , increase metabolic rate etc but it takes about3 days of low protein for these effects to occur - via fgf21 etc.
How does autoimmune hypothyroidism affect one's metabolic adaptivity, e.g. are they able to successfully reverse diet if they are reliant upon exogenous t4?
Nice
Can/Has Biolayne do/done a video on meats effect on the human body? Some studies I've seen say that meat in general but red meat specifically has a huge effect on cholesterol and other health markers. I'd love to see Layne's take on the meat debate.
I do believe he has made videos about food impact on cholesterol.
Most carnivores does not have a risk of heart attack and they do eat a lot of fat and no carbs.
Eggs specifically Layne said is healthy.
Specific cuts of meats idk what he said.
if each individual serves as their own control and a person physiology favors a particular diet then how can that serve as an ideal control ?
I am sure I missed something, but isn't it possible that the higher energy spenditure comes also from the higher sugar intake in the protein supplement they were taking?
How do you decouple the effects of insulin levels here between the two diets? Higher sugar intake means higher acute insulin levels?
210g of protein on only 2100 cals is insane. They must’ve gotten a lot of it from whey.
1 am on a 2100 macros & I am at 190 grams of protein. breakfast 6oz of ground beef, 2 whole eggs, 4 egg whites, pre-workout 7 egg whites, 1/2 broccoli, 4oz cream of rice. post workout / lunch 7 oz chicken breast & an apple. dinner 7oz sirloin, pear, 3oz carrot. Bed time 7 egg whites..
When people say" a calorie is a not a calorie" they mean "the body treats macronutrients differently due to metabolism." At a technical level I understand it's equivalent to saying a "pound is not a pound," but we know a person saying that is meaning "a pound a fat is not equivalent to a pound of muscle" because of the metabolic demands of the tissue and the way it changes a person's observed physique.
No just no.
Some people are smart and most are stupid.
Some people might mean what you personally think, most do not.
Most people are stupid and can’t interpret data.
Where does gluconeogenesis come into this discussion considering that amount of protein?
I'm a fat guy who downloaded your app a couple weeks ago. I only used it occasionally but my mindset has changed and I'm sticking to HIGH protein diet. It's so hard to consume enough protein for me and be hungry still. Started 265 Lbs and now I'm down to 165 with a goal of 225 before June 15th. Goal of 10 lb loss every month. Ice decided to stick with a 1500 to 2000 calorie diet depending on how much cardio I do a day or if no cardio at all. I have not eaten a lot of carbs or fats recently and have had bad headaches. Any advice?
Probably too few calories. Even 1500 with no cardio is probably too hard to get enough carbs/fats to give your body enough energy if you are eating enough protein. Hence the headaches. Remember that carbs especially are protein sparing so can help how your body used the protein you consume more efficiently
medium intensity burns protein as well. try to eat skyr.
Headaches are due to dehydration.
Drink a glass of water and add some salt to it for instant relief.
Thanks for sharing! Interesting study! I love my high protein diet! Just recently completed a 500g day of protein that I will be sharing, 300g on average for the week. Overkill? I like experimenting with my diet lol
Experimentation is fine, but you don't want to be a Darwin Award winner: en.wikipedia.org/wiki/Proteinuria
@@bidnow2946 Agreed. Too much or an excess of anything can lead to problems. I was not aware of proteinuria. I find protein to be the most satiating of all the macros at the minute. Will have to look into balancing it out with more fats. Thanks for sharing the info!
Bruh how much meat is that?😳
@@full-timepog6844 ua-cam.com/video/i17p0M7w2Ao/v-deo.html I think it was around 1.4kg-1.5kg roughly
That’s rough on your liver man
I wonder if metabolic chamber based trials are still useful for these things. From what I understood, doubly labeled water based trials have produced TDEE results that deviated strongly from chamber based studies in most cases. So I wonder if the results would still be the same. And with the set-up from the study: doesn't protein has higher TEF and such? So that's another thing making such studies hard. So while interesting, I'm not sure if the results are actually useful....
I do notice more weight loss during a cut when I increase protein to 1.5g per lb of bodyweight compared to 1 g
Thermic effect, more filling, preservation of lean body mass, also steady blood sugar levels meaning you have consistent energy levels and you don’t have points of low energy expenditure, ergo higher metabolism
So i should eat 255g of protein at 170lbs? I only have a slight fat stomach nothing else
Do my heavy weight training and caulastincts. Per my doctor I increased my protein intake to about one gram per pound of body weight and I gained muscle. It was to lowery a1c.
There is no benefit to consuming protein above 1.6g/kg or 0.8g/lbs.
Yes it is satiating, so is fiber.
No it doesn’t build more muscle above the cut off point, which is around 120g protein for most people.
Dear Layne, the g/kg figures work out to ~3.2-3.5 g/kg in the study. This is the range the high protein reccomendations gave recently as well. But what about bigger individuals, like someone over 100 kg and maintaining at 4000 kcal? Should he consume around 4 g /kg protein (4000*40% / 4kcal)? Are diminishing returns and risk of "too high" a concern?
Hell yes there are potential issues with over-consuming protein. And 100 kg at 8% BF is much different than 100 kg at 50% BF. And people here seem to think that eating a 40% protein diet at maintenance level calories is easy. Wrong. Protein is high satiety food, and a 40% protein intake is most often associated with a cutting Protein Sparing Modified Fast (PSMF) or a short term pre-bariatric surgery diet.
Use your height in centimeters and eat that much protein
Maybe you should look at it as a high sugar diet. I think it's easy to find that sugar is very prometabolic, and in the long run, much more than protein. Btw, starch has a higher influence on insulin than sugar. Sugar stabilizes insulin, starch spikes insulin
Sugar is culprit of most diseases due to its a drug worse than cocaine most of the population are addicted to it.. Not an exogenous requirement atall.. Non satiating toxic crap that has no nutrional value for your body atall.. Just a cheap energy source that WILL MAKE YOU FAT AND WANTING MORE. This guy avoids mentioning the deep reality of sugar all you have to do is look around obesity everywhere diabetes numbers all time high...
Werent a cool study! 3 days is NOT good study gtfo 😂
Pathetic.
I wonder if they had less suagar n the had more food would they burn more fat same if they whole food vs shakes i wonder if it changes callories burn
Curious as to what you have found the research has shown on protein raising IGF-1 and potentially causing cancer. I have read from 2 different nutritional doctors, Dr. Gregor & Dr. Fuhrman, that they say the higher IGF-1 may lead to cancer. They also say that too little IGF-1 may lead to cancer. What is your take on too much protein/IGF-1?
if it is coming from dr. greger's mouth, then you practically know that it is not true. he does not understand the difference between correlation and causation. his brain suffers from protein deficit.
If I remember correctly, Layne pointed out that the relationship between increased IGF-1 (or was it mTOR?) with resistance exercise is much stronger than with diet, meaning that people who lift see much higher levels of IGF-1 (or mTOR, again, not sure which one it was). Yet, people who lift, on balance, are less likely to get cancer. In his opinion (once again, if I remember correctly), this is all mechanistic speculation at this point and the actual human outcome data does not support the hypothesis.
Hi Dr. Norton. Isn't this essentially just the additional thermic effect of protein?
Yes, which he said, but the fact that more fat was lost in the high protein group is also an important finding (-20g vs +1g per day)
@@stephenr85 This just doesn't sound like a new discovery but more of just an affirmation of what we already know. High protein diets are good.
@@edwinatwell7423 yer agreed, but it’s nice when we get confirmation on things we think we know
@@stephenr85 So does that come out to an additional 180 calories (20g of F) per day of fat loss?
No because this was BMR differences too I think
Thanks Layne. I’ve been cutting, and somewhere along the way I thought that I could just pound the huge steaks and still lose weight due to a (30 percent?) thermic affect of food. I am doing a flexible diet approach. I was wrong. Since lowering the portions of meats my cut is going much faster. I thought the thermic affect was somewhat of a free pass. Not really. I think within reason it can help but it slowed me down quite a bit. Thanks again.
If you add portions of protein you have to equate for that by reducing carb/fat intake , otherwise you’re just eating more food and are creating a caloric surplus. These people weren’t overeating in this study
1. Protein TEF is closer to 25%.
2. Weight gain/loss is not the same as fat gain/loss.
3. But you're right, calories still count.
@@delbz405 I think another problem is that each cut of steak is difficult to track the fats. I have been eating flank steak lately and while it doesn’t seem very fatty, I know it’s got more fat than top sirloin. That could be what’s really happening is the calories from fat may be increased and irrattic. I’ll try to buy one type of steak to track it properly.
Would the 179 grams of sugar in the protein be added on to the carbohydrate intake?
sure they do....
I love protein. Tips to easily reach high protein without high calories. Find yoghurts for protein, the one i have in Australia is called YoPro, 15g protein 92 to 98 calories depending on the flavour. Chicken breast 31g 165cal per 100g. Eggwhites 24g 120cals..ham 16g 120cal per 100g. Beef jerky/biltong, tuna.
I can hit 200g protein at only 1500cals if i want to. But i eat more calories than that. But what im saying is if you know the right foods, its not hard to hit 200g of protein and still low calories. People think its some big mission to accomplish. Its really not
Odd kind of chicken breast there :D 31g of protein would be like 124 calories. Chicken breast here in Germany has like 100 cal per 100 g though.
True but I think that diet would be a bit expensive and kind of a financial commitment for most people 😅
@@KorashSyndikat 100 kcal per 100g is impossible for chicken breast I think. Try to double check it when you can, I think those numbers don’t match up 🤔
From looking at many different sources and food labels the big discrepancies in calories and protein seem to appear between 'raw' and 'cooked' chicken breast.e.g.I use a rough guide of 100g 'raw' chicken =100 cals/20g protein When cooked, the chicken shrinks down to about 3/4 in weight if you use the cheap stuff even 2/3 ,so that you could say a 66g 'cooked' breast has 20g protein/100 cals... therefore a 'cooked' chicken breast weighing in at 100g would have been close to 150g in its original 'raw' state and would contain 30g protein/150cals......Now Ive totally confused everyone I'll leave, lol.
When you said they lost more fat on the high protein diet..which was 20g fat loss per day, is it because they were in a caloric deficit? Because I'm eating a high protein diet too (around 1.3 grams protein per pound of body weight). However, I'm eating in a 200-300 caloric surplus right now so I wanna know if I have a chance of losing any fat here. I know it's probably a "no" but just wondering.
Question, and I apologize if this seems like a dumb one, is it true you need a minimum of 30g of protein in one sitting to trigger muscle protein synthesis, or is meeting your overall minimum protein intake throughout the day sufficient?
yes and no. you need a good protein supply all the time. if you have three meals with 20g each, the total amount is 60g. that is not much. if you do a heavy workout for building muscle, your body ramps up cortisol which makes the liver make more blood sugar from protein. that practically wastes protein and you need much more. 1 time a day 100g protein is probably not optimal, but at least two times 50g is good. 3 times 33g would be better in my eyes. 4 times 25g or 5 times 20g would for sure work similar.
I saw a Tweet from Kevin Hall where he correctly stated that "DLW estimates mean CO2 production, not energy expenditure (EE)". Any idea why that might be? If it's for a free-living condition why was it used in a metabolic ward?
As a comparator for days the subjects were not in the metabolic chamber
@@biolayne1 Ah okay. What about the issue that Hall brought up about how it isn't used for EE. I assume when he says this he means just not appropriate for EE. I'm not sure how true that is.
I watch other youtube that said protein shake is simple protein so it didnt increase metabolic rate is it true?
Yo man the George Bray study you linked to is one of my favorites but just in case anyone wants the study you were actually referring to:
PMID: 33247306
DOI: 10.1093/ajcn/nqaa283
☺︎
@biolayne It seems like when we have cravings, its due to our bodies natural response to some sort of deficiency whether it's amino acids, vitamins, or minerals. I know you like the flexible dieting/iifym approach, but also recommend a higher protein intake. Do you think using something like chronometer to track trying to hit certain micronutrients and protein goals for their effects on satiation is a reasonable method of dieting lifestyle to stick to? I assume you're answer would be "if you can stay on it then it works" but I'm curious what you think about it from an optimal health plus performance physique maintaining standpoint? So many people talk about minimums and whatever works but I'd be interested in your approach to optimization for normal people and athletes. Love your channel or work man!!! (hope to see you on MindPump again soon)
Layne also said in the past that with calories equated, sugar intake doesn't matter either... But it matters in this study?! Or actually the high protein diet had the higher sugar so the protein offset the additional sugar and still lost more weight eating higher sugar?
Wtf are you on about?
@@biolayne1 😂😂😂😭
Never thought of it in the way where people who do low carb diets don’t realize they are just upping their protein intake. Great video!
The ketogenic diet is all about high fat and high protein, which is why tons of people have success with it long-term. The carnivore diet puts everything into hyperdrive because only the most nutrient dense bioavailable foods are consumed.
Having said that, these two diets won't work for everyone, but for the vast majority of people on this earth they will work wonders beyond their wildest imaginations.
@@KyleRBell-pe7yy What about the effects it has on your cholesterol?
Misinformation. The Standard Ketogenic Diet is not "high protein." A high protein diet is high protein, and it can result in ketosis if carbs are low enough, activity level is high enough, etc.
How to get rid of cellulite on back of legs and a thigh bump. My mom and sister also have cellulite and I know most women do, but I'd really like to tone the back of my legs and bum. Is there a certain diet for that and workout?
There is no diet or workout that triggers localized fat burning.
By losing weight/fat from all parts of your body you will have less cellulite.
The best way of burning body fat is by building more muscle (this is what women mean with toning).
I highly recommend doing Leg day 2x per week aka squats, deadlift, leg press.
Hip thrust helps building a toned butt if you are interested in that
You can start with just the lightest bar in the gym and then slowly add weights.
I generally add between 2.5 kg to 5 kg per week on top of whatever you can handle.
This is called progressive overload.
Every week you become stronger.
At 10:55 he picks his nose lmao
Protein!!!
Layne, I have a question:
If your daily maintenance is 3.000 kcal and you do eat 3.000 kcal/day, but you do have a cheat meal once a week (let's say you get 5.000 kcals every sunday, instead of 3.000), you will maintain your weight over time? Or you will constantly gain weight until a new higher maintenance level it's reached, and then stabilize at a higher weight?
You'd gain weight over a period of time
Yeah you’re spilling over 2000 calories weekly. Not a good idea in the long term bro
Yeah what you want to do is set an overall calorie target for the week. Screw "indulging ln the weekend". 🤦🏻♂️ You'd mess up all progress that was gained during the week.
but nobody eats exactly the same amount of calories. and nobody knows the exact energy expenditure over the day. this is impossible to get right!
if you gain 1kg of body fat in a year that means over a year you ate 9000 kcal too much. this is only 25kcal too much per day. if your energy expenditure per day is 2500kcal, 25kcal means eating only 1% too much.
no one on this planet can match the in/out balance with an accuracy of 1% or lower.
and this is where ghrelin and leptin are coming in. a low carb diet reduces insulin and that increases lipolysis and fat burning and a higher protein content increases satiety / lowers ghrelin and you stop eating. this way it is easier to maintain an energy deficit without calorie counting.
You can either choose to do more cardio to burn off the surplus or go into a caloric deficit to compemsate fpr thr surplus.
What Study are you talking about? The study you put in your description says that the participants ate in a ≈40% Caloric surplus for 56d, not maintainance for 3d.
Damn put in the wrong link. Nice catch! pubmed.ncbi.nlm.nih.gov/33247306/
given that 300-500 cal deficit seems to be what is recommended for fat loss 80 cal is quite relevant. Sure not a large percent of total calories but getting 15-30% of your deficit sorted just by better macro choices makes fat loss much more sustainable. This hasnt even counted for the fact that protein tends to be more satiating making sustainability even more likely.
Protein *and* fiber is satiating.
No we don’t count the thermic effect of food into the 300-500 calorie deficit.
This is a bonus.
I’ve got a question. I’ve been on a high-protein diet for almost a year straight now. I’ve been combinating my protein with veggies, fruit and I’ve been alternating periods of high-carb (maintenance) and low-carb (deficit). The last blood test I had did tell me that my cholesterol was high (235, max is 200). Does muy diet have to do with it? In previous blood tests it was fine. I do RT 4 times a week. If Layne or anyone can shed some light on it it would be great, thanks.
@Bill T sometimes it’s difficult… plant protein is not the best in taste hehe.
total cholesterol is not important at all. the most modern factor is triglycerides/HDL-C. if you use this factor, you can ignore total cholesterol and LDL.
if this factor is too high, then your carbs are too high.
@@stefanweilhartner4415 hello Stefan and thanks for replying. Ratio comes out at 1.21, heard somewhere that ratios lower than 2 are fine. Thanks for your reply, I’m due to another blood test this month so we’ll wipe out anu doubts :)
@@martar.8095 great!
@@stefanweilhartner4415 hello again Stefan. Switched to your average western diet with good amount of protein a few months ago and cholesterol went back to normal. However the ratio stays exactly the same, looks like the ratio is a much more accurate measure of cv risk than total cholesterol because apart from the diet, my lifestyle didn’t change a bit between tests. Sorry for the text and have a nice day :)
But what if you’re in a surplus and not trying to lose fat?
179g of sugar??
Anytime that I cut, I always go crazy on protein (1.5G+ per lb) this really jump starts fat loss for me.
High protein diets increase the distance that your coworkers stand from you
Everytime i do a high protein diet, and i sweat ecercising, i smell like amonia 🥲
@@KevinRamirez-je3qj
I generally just get a lot of protein and fiber farts.
Very smelly.
I’m so