From Frustration to Fitness by Lambert Dallas

Author:Lambert, Dallas
Language: eng
Format: epub
Published: 2023-07-11T00:00:00+00:00

Physical Activity: Engaging in structured exercise, strength training, cardio, or even daily activities like walking, contributes to calorie expenditure.

Thermogenesis: The process of breaking down food and digesting nutrients requires energy, contributing to overall calorie burn.

Non-Exercise Activity Thermogenesis (NEAT): This includes activities such as fidgeting, standing, and other spontaneous movements throughout the day, which can significantly impact calorie expenditure.

Remember, while exercise plays a crucial role in overall health, it's essential to recognize that you cannot out-train a bad diet. While physical activity aids in creating a calorie deficit, nutrition remains a foundational aspect of fat loss. Abs truly are made in the kitchen, highlighting the significance of mindful eating habits and a well-balanced diet.

By understanding the calorie equation, distinguishing between weight loss and fat loss, and prioritizing nutrient-dense foods, you will set yourself up for success on your journey to achieving a leaner, healthier body.

As I embarked on my personal journey with the carnivore diet, I discovered a newfound flexibility in managing my calorie intake. By consuming primarily meat, eggs, and cheese, I noticed that my body expended a significant amount of energy—around 30% of protein calories—just to break down and process the protein I consumed. This metabolic advantage associated with protein played a role in my weight loss success. Let's dive deeper into this perspective and understand its impact.

The human body expends energy through the process of digestion, absorption, and utilization of nutrients, which is known as the thermic effect of food (TEF). Different macronutrients require varying amounts of energy for digestion and processing. Protein, as I experienced, has a higher TEF compared to carbohydrates and fats. Approximately 30% of the calories from protein are utilized in the digestion and absorption process, while the TEF for carbohydrates is around 5-10% and for fats is approximately 0-3%.

This elevated TEF for protein means that a significant proportion of the calories consumed from protein are expended during the metabolic breakdown of those protein-rich foods. For every 100 calories of protein you consume, approximately 30 calories are used solely for the digestion and utilization of that protein.

This metabolic advantage associated with protein intake can support weight loss efforts by increasing overall calorie expenditure. However, it's important to emphasize that these calories are not entirely "free" or exempt from the overall calorie equation. Achieving weight loss still requires creating a calorie deficit, where the calories expended exceed the calories consumed.

The carnivore diet's focus on protein, coupled with the exclusion or limited intake of carbohydrates and fats, may have provided additional benefits to my weight loss journey. By reducing carbohydrates, which can spike insulin levels and potentially lead to increased hunger and cravings, I likely experienced better appetite control and more stabilized blood sugar levels. This can facilitate a sustained calorie deficit, further supporting weight loss goals.

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