How to lose fat and not muscle – Episode 2: eat more protein.


How to lose fat and not muscle. Steps to success. Episode 2: eat more protein.
1:08 Bodybuilders and fitness people in general have known this for ages: protein is the most important macronutrient you should eat in order to maximize the muscle building process. I made a video before on Everything You Need To Know about Protein to Build Muscle.

But eating more protein can be very beneficial, even for those who are not interested in building more muscle, that are only looking to lose some bodyfat.
Of course, creating a negative energy balance by taking in less calories than you burn on a daily basis stays the most important factor. But if you got than on point, you should consider upping the ratio of protein you take in.
If you are not prepping for a bodybuilding contest, like most of you, you don’t really have to track the ratios of carbs and fats. As long as you know you’re not eating more calories than what you burn, and you get a rough idea of the amounts of protein you get in, you should be fine. Most people should aim for about 0.8 to 1gram of protein per pound of bodyweight, or 1.8 to 2.2gram per kg BW.
There are several scientifically proven benefits of getting in more protein.

2:32 First, you feel fuller while taking in less calories. Managing hunger is one of the most important factors in weight loss diets, because hunger is exactly was will sabotage our diet when our will power is low. Research shows that increasing protein intake decreases appetite through several mechanisms including favorably altering the hormones leptin and ghrelin, related to hunger and fullness.
High-protein meals are more satiating than high-fat meals, which means you feel fuller longer, making you less likely to overeat.
3:14 Second, a high-protein diet helps you build muscle faster. And with more muscle comes more calorie expenditure at rest, since muscle is a metabolic highly active tissue. So even if you’re not interested in becoming a bodybuilder, taking up some resistance training on a regular basis is a very good idea to help you lose fat faster.
3:35 Third benefit: You lose more fat and less muscle on a high-protein diet. When you want to get leaner, the goal isn’t just to lose weight, it’s to lose only fat. Research shows that high-protein diets are better for both losing fat faster and preserving muscle. 
3:55 Fourth benefit: The thermic effect of food (TEF) is the amount of energy required to digest and process the food you eat. It accounts for approximately 10% of total daily energy expenditure. The thermic effect of food depends on several factors: genetics of course, the rate of processing of your food. The thermic effect of highly processed foods is substantially less than their whole-food counterparts. And…. here it comes: digesting and processing protein takes significantly more energy than carbohydrates or fat. So, the higher the ratio of protein, the more energy your body burns simply to digest and process it.
Furthermore, a high-protein diet is easier to stick to when in a calorie deficit because it results in less mood disturbance, stress, fatigue, and diet dissatisfaction than lower-protein diets, and improved dietary compliance means better fat loss results in the end.

So, next evening when you’re in front of the tv, watching your favorite series, and you still have a couple of hundreds calories left in your daily allotment, do like me. In stead of reaching for the cookies or ice cream, go for a high protein snack like some soft 0%fat curd cheese with blueberries, or a tin of tuna with some red kidney beans. As one of my viewers called it recently: get in a protein bomb.
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  1. Really good idea to do a series on the different strategies to tackle weight loss!👍🏻 You seem a very friendly and intelligent doctor. Surely you know your stuff. Looking forward to the next episodes.

  2. I like tuna but i tend to avoid beans they have lectine in them and need to be pressure cooked to be healthy for habitual consumption by guys like me. I think tuna with half an avocado is a great evening combo that also helps for better sleeping.

  3. Yep, I've lost weight on a keto diet, but now I've lowered my calories and am having trouble getting enough protein. I'm starting to use protein shakes to help with this. Seems I'm doing what you recommend … changing my ratio of protein/fat.


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