|
Something many people don't know about is the thermic effect of food(TEF). For every gram of protein, your body uses about 30% of the protein calories in the digestion process. So the more protein you eat, the lower your net calorie intake after digestion. For carbs and fats(lowest), the thermic effect is much lower.
"Fat provides 9 calories per gram, and its TEF is 0–5%.
Carbohydrate provides 4 calories per gram, and its TEF is 5–10%.
Protein provides 4 calories per gram, and its TEF is 20–30%."
https://examine.com/topics/thermic-effect-of-food/
So, this is why a high protein diet is best for fat loss. Not only will the protein allow you to retain more lean mass which will give you a more favorable shape, especially when resistance training is incorporated, but it also lowers your net calories and is the most filling macronutrient.
Bodybuilders and athletes know this well which is why they use high protein diets.
As an example, say you're eating 2k calories and 40% of those calories are protein, your net calories are 1760. Let's say 30% are carbs. Your net calories are now 1700. Finally, let's say 30% are fat. Your net calories are finally 1670.
Now if your calories are at 2k and you're on a low carb diet. Say 75% fat, 20% protein and 5% carbs, your net calories are 1795.
That's a difference of 125 calories and even more if you eat 2.5-3k. That will add up over time.
Add the fact that the lower protein will see you lose more lean mass and the inferior energy source will reduce your workout output and you could have much different results after months of dieting.
I thought of making this post after seeing my friend Hebrews protein intake. It's huge and a good reason for how ripped he is. I didn't ask his permission to mention him so, One.point, let me know if you want me to delete this paragraph. Keep on inspiring the rest of us, man!
|
2273 kcal
|
Fett: 57,07g | Eiw: 152,08g | Kohlh: 329,70g.
Frühstück: Quest Chocolate Chip Cookie Dough Protein Bar, Betty Crocker Hamburger Helper - Three Cheese, Core Power High Protein Milk Shake Chocolate (8 oz), Chewing Gum (Sugared), Chewing Gum (Sugarless), Now Foods Creatine Monohydrate. Mittagessen: Kashi GOLEAN Original Cereal, Smucker's Strawberry Preserves, Jams and Preserves, Wonder Enriched White Bread, White Bread, Fairlife 2% Chocolate Milk, Kellogg's Frosted Mini-Wheats Bite Size - Original. Abendessen: StarKist Foods Tuna Creations Sweet & Spicy, Potato Chips. mehr...
|
|
21 bis 40 von 45
 Kommentare
20 Feb 21 vom Mitglied: jdstore
|
Great information! Thank you for sharing!
20 Feb 21 vom Mitglied: ainsleyh13
|
Interesting. What about the sugar and processed foods by those having heart attacks young?
20 Feb 21 vom Mitglied: ruthe1213
|
You're welcome everyone! This is why the very meticulous go by macro counting over just calorie counting. Calorie counting alone will work but prioritizing protein will give you an edge. Fill the rest with your favorite macro whether it be higher fat or carbs, it won't have much of an effect either way. Thanks for reminding me about the importance of coupling water with a higher protein intake, Kenna. And for the other informative posts.
20 Feb 21 vom Mitglied: -Diablo
|
VLDL cholesterol is a side effect of bad eating habits, mainly excess glucose. which has been pushed by the medical community hating on fats, which in fact as modern research shows, lowers your LDL/HDL ratio. cholesterol in general, high or low, is a non-factor. there is not even a correlation between high total cholesterol and heart disease, let alone causation like the so called medical experts have claimed in the past.
20 Feb 21 vom Mitglied: yohoyoh
|
Yohoyoh— nutrition like so many things is an evolving subject. At any given point in time we have knowledge based on current science, technology. As both of those advance, like monoplanes and Mars rovers, we change what we talk about based on new findings. This is not people just hating on fats or hating on carbs. I learned long ago that making any food group the villain is not the thing to do. For myself I determined that common sense, not overeating, eating all food groups in a portion controlled manner was what was going to work for me life long. Regardless of what eating plan you choose, calories matter and the quality of those calories is what is critical. You can loose weight eating Subway sandwiches for a year, or eating cabbage, or whatever, but what do your food choices do to promote better health for life.
20 Feb 21 vom Mitglied: Kenna Morton
|
Thank you Diablo, good discussion group.
20 Feb 21 vom Mitglied: Kenna Morton
|
Ruthi1213– the youngest person I have ever treated for heart attack was a 12 year old obese boy. Came n with medics full arrest. We cracked his chest in the ER, gave intracardiac epinephrine and manual open heart compression all the way to the OR where he expired. His entire family was obese. We never really found out the results of the autopsy except that all of his cardiac vessels were blocked but it was when the left main clotted off, that was it. He had hypertension and was on meds for that. He also had type 2 diabetes. From my perspective ( again, without having all the info.) I think the parents should have been charged with child abuse, and negligence. Maybe they were, we just never heard. In today’s world of rampant obesity and type 2 diabetes. It is totally not unusual to have children on medication for not only diabetes (2], hypertension, but cardiac meds as well.
20 Feb 21 vom Mitglied: Kenna Morton
|
I don't eat meat, so my diet lower in protein, I eat tuna and that's hard enough to get down my gullet.
20 Feb 21 vom Mitglied: Rach65
|
Kenna, fair enough, good points. I just get worked up when I see my lipoproteins being talked about. 😕 Sad story on that kid.
20 Feb 21 vom Mitglied: yohoyoh
|
"cholesterol in general, high or low, is a non-factor. there is not even a correlation between high total cholesterol and heart disease, let alone causation like the so called medical experts have claimed in the past." We have a cholesterol denier here. It is not a "non-factor" and I trust the "so called medical experts" more than you. What are your qualifications? By the way, you should know that excess sat. fat is an independent risk factor for heart disease, no matter the pseudoscience what the keto/carnivore crowd are pushing.
20 Feb 21 vom Mitglied: LaughingChevre
|
20 Feb 21 vom Mitglied: LaughingChevre
|
LaughingChevre, if you wish to educate yourself... Ivor Cummins has a pretty extensive library on that stuff. But in the end you can believe what you want.
20 Feb 21 vom Mitglied: yohoyoh
|
Thanks for confirming my suspicions, yohoyoh --- you literally sound like a parrot repeating what a bunch of quacks have spread. No one takes people like Ivor seriously. He is a laughing stock in the medical and scientific community. Ivor Cummins is an infamous lockdown skeptic who has misinformed the public about elevated LDL as independent risk factor for atherosclerosis, overhyped vitamin D, and made a fool of himself regarding the pandemic, lockdowns and herd immunity. He also has no medical qualifications whatsoever, and is one in a long line of engineers and programmers who are arrogant enough to think they know better in complex fields outside their area of expertise. He is not to be trusted as a reliable source of health or medical information, and it's frankly careless of you to spread such misinformation. Yes, you keep "educating" yourself from Ivor Cummins' videos, I'll trust the meta-analyses as well as overwhelming expert consensus.
20 Feb 21 vom Mitglied: LaughingChevre
|
yeah whatever bud. your overwhelming consensus isn't there, but whatever. like I said, you can believe whatever you like, it's your heart attack you get to face.
20 Feb 21 vom Mitglied: yohoyoh
|
Kummerow from Univ of Ill researched this for 60 years. He found that dietary cholesterol is good for the heart unless it is unnaturally oxidized by eating foods fried in reused oils, PUFAs, or smoking. Trans fats bad, saturated not so much. Michael Debakey also said same since the 80s. 🤷🏻♀️.
20 Feb 21 vom Mitglied: mig-mag
|
Rach I do eat meat but a majority of my proteins r dairy sources. Plain greek yogurt cottage cheese and eggs r my staples. Some chicken and tuna mixed in. I have a really boring diet but I enjoy consistency. Pea protein in awesome. I like whey but often it's expensive or has creatine in it. I do creatine but when I'm off cycle I like to keep it out entirely. Just a few thoughts. Also the walmart veggie burgers are awesome and 16g per patty. There's good sources that are not meat.
20 Feb 21 vom Mitglied: HeBrewZ
|
Thor ramsey is a christian comedian. He said everyone's down on fats and cholesterol but..... This world is not our home so....I say eat a cheeseburger be one step closer to jesus!!!". 😝😝😝
20 Feb 21 vom Mitglied: HeBrewZ
|
Hebrews, on the peaprotein, don't you find it... Slow moving? When I tried it I wondered why it stuck around and my weight kept going up... Partially it might be the high sodium content... It felt like it cemented once it reached intestines 😳 needless to say, I was willing to pay the extra cash for micro-filtrated whey after that trial 😁
20 Feb 21 vom Mitglied: yohoyoh
|
Contrary to my personality I'm a "regular" person. Except when I experimented with keto I don't usually have issues unless I have a day of no physical movement. I'm like tho old dog I had 100 yards into a run and we gotta stop. Lol. No issues. And currently I'm tracking veins and cut so weight is just a number I'm shooting for a bf percentage.
20 Feb 21 vom Mitglied: HeBrewZ
|
| |
|
|
| |
Einen Kommentar abgeben
Sie müssen sich anmelden, um einen Kommentar abgeben zukönnen. Klicken sie hier, um sich anzumelden.
|
|
|
-Diablo's Gewichtsverlauf
|