Burn the Fat, Feed the Muscle : The Simple, Proven System of Fat Burning for Permanent Weight Loss, Rock-hard Muscle and a Turbo-charged Metabolism (9781448177950) by Venuto Tom

Author:Venuto, Tom
Language: eng
Format: epub
ISBN: 9781448177950
Publisher: Random House Uk Ltd

PROTEIN INTAKE AND LOW-CALORIE/LOW-CARB DIETING

If your goal is to get super-lean, show off six-pack abs, achieve fat loss at the fastest rate possible, or break a fat-loss plateau, you’ll sometimes get more aggressive with your calorie cuts or carb restrictions. If you want to burn more fat, one way or the other, your calorie deficit must increase. However, your protein requirement does not decrease. If anything, as your calorie intake goes down, your protein needs go up. That’s why it makes so much sense to increase a deficit by cutting carb calories specifically and leaving that precious protein intake high.

You could simply cut all calories across the board, and as the law of energy balance dictates, you’ll still lose weight. But if you hold the protein steady, or even increase the protein, it’s more likely that all the weight you lose will be fat. Maintaining muscle isn’t the only advantage: Protein also suppresses hunger and increases metabolism more than any other macronutrient. That makes three major advantages to keeping protein high when calories are low.

Most people pursuing advanced fat-loss goals will optimize their results by getting about 40 per cent of their calories from protein. This usually falls in the 1.1- to 1.3-grams-per-pound-of-body-weight range. By definition, this is a high-protein intake, which is more than enough to give all the fat-loss advantages. Bodybuilders in serious training and in a calorie deficit are known to take in as much as 1.4 to 1.5 grams per pound of body weight. When they’re training for fat loss and their deficit is aggressive, that can sometimes be as much as 45 per cent to 50 per cent of total calories – a very high protein ratio.

Not surprisingly, many mainstream nutritionists question whether it’s necessary to eat so much protein if the excess simply gets converted into glucose and burned off. Bodybuilders argue that even if it does, it isn’t a bad thing. Metabolizing protein burns calories, so physique athletes consider this a slight edge in achieving the ripped look.

In that sense, you could say that a high-protein diet is not only a muscle builder, it’s also a metabolic stimulator. The metabolism advantage may be small, but when combined with the hunger-reducing and muscle-preserving effects, a higher protein intake beats lower protein for fat loss every time.

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