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November 18, 2010

Obliterate Stubborn Belly Fat With This Nutrient

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

More and more research is coming out showing that protein is a major player in your weight loss success. One way it does this is through the “thermic effect” of food.  Some of you may have heard of this term, but don’t really understand what it means.
The definition of the thermic effect of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

Every time you consume food your body burns calories to digest that food.  The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.
For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein.

So roughly your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.

This can be significant when it comes to successfully losing weight as you can see from this research study.

In 2008 a study conducted at the University of Illinois studied the interaction of 2 diets (high protein, reduced carbohydrates vs low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss.

The study was a 4-month weight loss trial and the diets were equal in total energy, but differed in protein content and the ratio of carbohydrates to protein.

The exercise comparisons were lifestyle activities which was the control vs a supervised exercise program of cardio and resistance training.

Subjects in the Protein and the Protein + Exercise groups lost more total weight and fat mass than the Carbohydrate and Carbohydrate + Exercise groups.  They also tended to lose less lean body muscle as well.

The exercise increased the loss of body fat and preserved lean muscle.

This study demonstrated that a healthy diet plan with higher protein and reduced carbohydrates combined with exercise improved body composition during weight loss.

Other studies have replicated these results and have shown that a higher protein diet of at least 1.5 grams per kilogram of bodyweight and reduced carbohydrates of 120-200 grams per day appear to enhance and improve weight loss due to a higher loss of body fat and reduced loss of lean body mass.

Short-term studies report beneficial effects that include:

1.  Satiety (fullness)
2.  Increased thermogenesis (faster metabolism through the thermic effect of food)
3.  Sparing of muscle protein loss (less lean muscle loss)
4.  Improved glycemic control (your body uses the sugars more for energy instead of storing them as fat)

These results are likely occurring from lower carbohydrates, which result in lower blood glucose levels as well as higher protein providing increased Branched Chain Amino Acid Leucine levels.

Increased protein intake also triggers the hormone glucagon, which is the counteracting hormone to insulin and helps to keep your insulin from spiking.  This minimizes your chances of storing blood sugars as fat.

A key element in a higher protein diet appears to be the higher levels of the Branched Chain Amino Acid Leucine and its regulatory actions on muscle protein synthesis, controlling your insulin signal and the ability to use glucose for energy rather than fat storage.

If you are like many weight loss seekers you do not eat enough protein in your healthy diet plans and especially not enough protein that contains the key Branched Chain Amino Acid Leucine.

Saying you are going to eat a high protein diet for the next 3 months is great, but that isn’t going to help you with long-term weight loss.  Essentially you need to maintain a higher protein diet long-term and the research studies are showing that long-term weight maintenance is better when following a higher protein diet compared to a moderate to high carbohydrate diet.

Now the biggest obstacle is consuming enough protein.  Some are not big meat eaters and that is fine, but it does make it harder to get in the suggested amount of lean protein required to maximize your fat loss and long-term weight maintenance.

This is where a protein shake can be beneficial to your overall success.

A cold-processed protein powder that also contains plenty of Branched Chain Amino Acids particularly Leucine is what you want to look for so that you can benefit from the lean muscle growth, increased metabolism, and accelerated fat loss.  Make sure it is cold-processed protein because many cheaperprotein powdersuse heat in their processing methods.  What this does is damage the fragile protein molecule and make the protein molecule less active and functional.  Essentially you get protein that is not as effective as it could be.

The Protein Powder That I Use And Recommend is Prograde

Click Here To Order For Yourself

Filed under Expert Advice, Nutrition Tips & Strategies, Supplements, Weight Loss Strategies by

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Comments on Obliterate Stubborn Belly Fat With This Nutrient »

November 19, 2010

Jennifer @ 8:04 am

Dr. Sam,

I can’t tell you how happy I am now that you have put me on Prograde protein shakes in between meals. I was at a plateau and with your little “insight” I lost another 4lb this week.

Dr. Saman @ 8:13 am

@Jennifer: Keep up the good work
@ Gabby: I agree 100%

@James: That’s a big debate but I prefer weigh (see below)

Soy Versus Whey Protein – You Be The Judge

I examined several criteria in the soy versus whey protein debate. In general, the facts considered here are in favor of whey protein, especially if you choose to supplement your protein intake with a glutamine supplement and arginine supplement.

However, that is not to say that it is not a good idea to supplement with soy protein. Soy protein is shown to be an excellent source of protein and can be used effectively in bodybuilding supplementation, particularly for those who are vegetarians or lactose intolerant.

Soy Vs. Whey Protein Protein Type
Criteria Soy Protein Whey Protein Better Protein
Biological Value (BV) 74 104 Whey Protein
Net Protein Utilization (NPU) 61 92 Whey Protein
Protein Efficiency Ration (PER) 2.2 3.2 Whey Protein
Amino Acid Score (AAS) 0.99 1.14 Whey Protein
Protein Digestibility Corrected Amino Acid Score (PDCAAS) 1.00 1.00 Push
Protein Digestibility Percentage (PD%) 95% 99% Whey Protein
Glutamine per 100g of Protein 10.5g 4.9g Soy Protein
mg EAA per g of Protein 378mg 480mg Whey Protein
Arginine per 100g of Protein 7.6g 2.9g Soy Protein

Gabby @ 8:05 am

One of the most important factors in losing weight is eating small frequent meals. With my busy schedule the protein shakes are God send.

Great info

James @ 8:07 am

Dr. Sam,

I see that you recommend whey protein over soy or egg protein. Can you tell me why whey protein?

November 25, 2010

Beth @ 10:54 pm

Interesting topic! I will refer to it and will use it until I succeed. I’ll tell you as soon as possible about my progress. I’ll start eating protein rich foods by now.

Tom @ 10:55 pm

That’s cool. I can lose fat faster and develop muscles just be eating chickens? 😀 I don’t have to oppress myself from eating.

November 26, 2010

Michelle Lee @ 2:28 am

May I know the best protein powder to take? I’m so excited to try this new dieting technique. I’ve tried a lot of dietary supplements before and sad to say, I didn’t work. Crossed-fingers to his one.

Dr. Saman @ 1:04 pm

Michelle the best protein power that I recommend is Prograde. You can get it here:

Holly @ 2:53 am

When are the best times to eat? How much should I eat? Can I eat anytime and any amount just as long as it’s protein rich?

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