How To Start Burning Body Fat Exclusively
Thats why whenever youre dieting, you want to get into ketosis as fast as possible as to start burning fat for fuel and to protect against the energy deficit.
My personal strategy for burning body fat includes:
- Eating a low carb ketogenic diet the majority of the time. This maintains relatively low liver glycogen thus enabling me to start burning body fat faster. Its also a good thing for overall health and longevity
- I also do intermittent fasting with one meal a day as to keep me in this fat burning more most of the day
- Low-intensity cardio and walking around throughout the day create a larger caloric deficit by simply moving around. This will naturally make you burn more fat by virtue of increasing energy expenditure but it also has general health benefits
- Working out in a fasted state has a tremendous hormonal response to fat burning and longevity. Its going to deplete liver glycogen faster and pushes you into deeper ketosis as well
In general, if I were to be eating a nice large meal the night before, Id be burning body fat by the end of the next day. Fasting really is the fastest way to burn body fat.
If you want to know how to start burning body fat faster then check out my KETO // IF Program.
How Many Calories Does Muscle Really Burn
To get to the root of the problem, you need to understand how many calories muscle actually burns. Depending on where you get your diet and fitness information from, you may come across the suggestion that 1 pound of muscle burns as much as 25, or 50, or even 100 additional calories per day.
If this were true, then building 5lbs of muscle would lead to as much as 500 extra calories being burned by your body per day, and this would indeed be a huge increase to your metabolism that would indeed have a significant positive effect on your ability to burn fat.
Unfortunately, muscle doesnt burn anywhere near that amount of calories.
Instead, based on all the research Ive seen, the actual numbers are more like this
One pound of muscle burns approximately 5-6 calories per day at rest.
Wow 5 or 6 whole calories?!?! I can feel my metabolism increasing as we speak!
This would mean that building 5lbs of muscle would lead to you burning an additional 25-30 calories per day. Building 10lbs of muscle would lead to a whopping 50-60 extra calories burned per day. Youd have to build the maximum amount of muscle that your body is capable of building in your entire lifetime before the amount of calories it burns gets even close to the crazy significant levels people incorrectly assume.
I think that deserves another sarcastic wowWOW!
What Is Dirty Fasting
“Dirty” fasting is a newer term describing a type of Intermittent Fast where you’re allowed to have certain foods and not break your fast. There are a few ways to approach “dirty” fasting:
From a calorie perspective
From an insulin perspective
From a calorie perspective, proponents of this type of “dirty” fasting will suggest that anything less than 100 calories will not break a fast. This approach isn’t discriminatory against the types of calories consumed. This means anything from fat to protein to sugar is fair game.
From my experience as a Nutritionist, this perspective of dirty fasting doesn’t make much physiological sense. 100 calories of fat has a much different impact on the body than 100 calories of carbs. Adding 100 calories of sugar to your morning coffee will spike your storing hormone insulin and shift you out of any debatable state of fasting.
Which brings us to the second “dirty fasting” theory:
From an insulin perspective, anything that doesn’t cause the fat storing hormone insulin to spike can be had during a fasted state. Pure fat is the only macronutrient that does not cause insulin to spike. This means that following this protocol allows you to consume any pure fat source such as grass-fed butter, coconut oil and MCT oil.
This is why many people are consuming pure fat coffee and tea drinks during their fasted state and still seeing great weight loss and fat burning results.
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Carbs: Hurting And Slowing Down Your Workout
Should you really be cutting back on carbs to achieve weight loss and muscle mass? Ever since low-carb diets exploded onto the weight-loss scene, carbohydrates have been demonized, avoided, and targeted as a dietary evil. But hereâs the truth: we all need carbohydrates in our diets, every single day. Period.
Protein Cuts Cravings And Reduces Desire For Late
Cravings are the dieters worst enemy.
They are one of the biggest reasons why people tend to fail on their diets.
Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.
This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men (
The high-protein group is the blue bar, while the normal-protein group is the red bar.
In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!
Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings .
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
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Protein Preserves Lean Body Mass
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.
One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .
Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .
Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.
How Much Weight Can I Lose On A High
A high-protein diet can be great for weight loss since it naturally allows you to cut back on other items, like swapping in a salmon dish instead of pasta for dinner, according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.
The amount of weight you may lose, though, will depend on various factors, including age, gender, what your initial diet looks like, and which types of protein youre adding to your diet .
One thing to keep in mind is that bodies absorb protein better when it comes with some carbohydrates, so pair your proteins with a vegetable or fruit to get the most out of it, says Zeitlin.
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Appetite And Energy Metabolism
Protein reduces appetite by increasing the levels of certain peptides, such as glucagon-like peptide 1 .
In addition, your body needs to expend 2030% of the caloric value of protein to metabolize and store it, compared to 510% for carbs and just 03% for fat. In other words, the thermic effect of food is highest for protein. Whether this makes a practical difference in human beings outside of a clinical setting is a much-debated topic, but diets high in protein have also been shown to mitigate the decline in resting energy expenditure caused by calorie-restricted diets, perhaps because protein promotes muscle retention.
A trial randomized 130 overweight people between a high-protein group and a low-protein group. Each day, the high-protein group consumed 1.6 grams of protein per kilogram of body weight and the low-protein group 0.8 g/kg . The trials 500 kcal daily deficit led to a weight loss of 9.911.2% over a year with no difference between groups, but the high-protein group lost more fat than the low-protein group , and men more fat than women.
Of course, adding exercise can help. In a 16-week trial, 90 overweight or obese women followed the same exercise regimen and were randomized to three groups: high protein, high dairy adequate protein, medium dairy and adequate protein, low dairy. The first group experienced greater fat loss and muscle gains.
Cruising Down The Intermittent Fasting Lane
To eat or to fast? That is the question. But wait, you can do both with intermittent fasting! With this type of diet, you alternate periods of eating with periods of fasting, which can help you shed pounds and lose fat.
There are many different approaches to intermittent fasting. Some involve eating only during certain hours, while others take it a step further and restrict eating to certain days.
In one small study, participants who only ate during an 8 hour period each day while doing resistance training showed signs of both decreased fat mass and maintained muscle mass.
Intermittent fasting can be adapted to your lifestyle.
Some of the more popular approaches to this diet are:
- eat stop eat
- the warrior diet
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Lose Fat Keep Your Gains
It’s tough to diet for weight loss while keeping your hard-earned muscle mass. Whey protein is a crucial weapon in this struggle. As we’ve seen, the amino acids in whey protein support muscle protein synthesis. This doesn’t only help you build new muscle, it also helps protect existing muscle.
During weight loss, when the body doesn’t have as many calories available during and after resistance exercise, it can break down muscles to use as fuel. Drinking whey protein can help stop that from happening, because your body will metabolize these amino acids instead of the ones in your muscles.
Reasons Why A High Protein Diet Burns Fat Quickly
September 10, 2017 By Alexander Writer
A high protein diet is a must if your goal is fat loss.
Its not to say that you cant lose weight without it, but it definitely makes things easier and yields quicker results.
Whats interesting is that many of the most popular diets are not high protein.
Because if you lose weight too quickly, youre less likely to buy other diet products from the same company.
Most fitness companies dont just want to sell you ONE diet product, they want to maximize their profits by keeping you coming back and buying more.
They achieve this by always leaving out a vital fat loss step from their diet program.
This is when they try to upsell you the missing ingredient to lose that last bit of weight their diet failed to do.
Unfortunately, many people fall victim to these schemes.
This is something I discuss inside my book, Demon Diet.
Lets go over the 3 reasons why a high protein diet helps with fat loss.
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Need Help With Your Diet And Workout
Don’t waste another minute of your time searching for what to do. I’ve already done the research for you and created step-by-step plans that work. Select your goal below…
- I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn’t customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth
- I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing 100 hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss
How Exactly Does Eating More Protein Help You Lose Weight
The fact that a high-protein diet can help you lose weight might seem a little counterintuitive, especially since many high-protein foods are often more calorie-dense than many high-carb foods, like fruits and veggies.
But heres the thing: High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.
In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, youre burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you’re not active. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
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How Much Protein Should I Be Eating For Weight Loss
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That’s 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you’re very active, and on the low end if you’re trying to lose weight. If both apply, shoot for an amount somewhere in the middlearound 130 grams.
Aim to get at least 30 of those grams at breakfast, says Donald Layman, PhD, a professor emeritus of nutrition at the University of Illinois. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don’t replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal. While nuts, whole grains, and veggies technically count, they don’t contain all nine of the amino acids your body needs in order to build lean muscle. Those that doknown as complete proteinsare typically found in animal products. Your best bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.
Clean Fasting Vs Dirty Fasting
The route you choose between “clean” and “dirty” fasting depends on your goals. From my experience as a Nutritionist, I have found “dirty” fasting is very useful for achieving a lasting weight loss goal that’s easy and effortless to maintain. So if your goal is to lose weight, this might be the best route for you.
However, adding in periodic “clean” intermittent fasts can be useful if you are looking to improve gut health. You can use a combination of both “clean” and “dirty” fasting depending on how you’re feeling on any given day. The key aspect to consider is making sure that the route you choose is something you are comfortable with and can maintain.
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Timing Macros For Optimal Fat Burning
When it comes to protein and carbs, you can have both just not at the same time! For example, if youre eating a slice of peanut butter toast, your body will automatically start digesting the quick-burning carbs from the toast before the protein from the peanuts. You would be better off just eating a handful of peanuts or a half of an avocado foods that contain both protein and healthy fat.
Slow-digesting carbs like healthy whole grains and sweet potatoes should be eaten before training.
Overall, aim to prioritize healthy fats and proteins over carbs. Protein has also been shown to curb sugar cravings and keep you fuller longer yet another reason to eat more at every meal!
This recipe from Lauras Lean features healthy protein and fat to rev up your metabolism. Add an olive-oil-based dressing for extra healthy fat.
Whey Protein Versus Casein
Like whey protein, casein is another type of milk protein that can help with protein synthesis and satiety. But, they’re not interchangeable.
Whey protein is great before or after resistance training because it gives you a quick hit of amino acids. This is especially true of whey protein isolate or hydrolysate.
Casein protein is slower to digest than whey-based powders. It won’t hit your muscles as quickly, but it gives you a steady supply of amino acids over several hours. It can be substituted for whey protein as a meal replacement or before bed, but whey protein is better for pre- or post-workout.
Additional Tips to Help Shed Body Fat
- Use a food journal and write down everything you eat. You’ll be able to uncover habits you didn’t realize were holding you back and find ways to improve.
- Contact a registered dietitian. These professionals have the education and experience to give you personalized advice and hone your nutrition plan.
If you’ve added whey protein and are doing everything else right but you’re still struggling to lose weight, talk to your doctor. Low levels of certain hormones and other conditions can make weight loss more difficult.
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